Category: Soy free

Autumnal Lentil Buckwheat & Beetroot Salad {vg, gf}

Published on 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
Lentil Buckwheat & Beetroot Salad
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 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
Raw Vegan Paleo Lamington Truffles
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 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.

Vegan Sheperd's Pie
Vegan Sheperd’s Pie

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.

Express Vegan Sheperd's Pie
Express Vegan Sheperd’s Pie

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 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
Cacao & Coconut Energy Balls
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! 

Vegan Watermelon & Peach Smoothie

Published on 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
Vegan Watermelon & Peach Smoothie
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!

Healthy Coco Pops Squares

Published on 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
Healthy Coco Pops Squares
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!

Crispy Oil-Free Potato Wedges

Published on 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
Crispy Oil-Free Potato Wedges
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 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
Mango Nectarine & Baobab Smoothie

 

 

 

 

 

 

 

 

 

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 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
Spicy Lentil & Black Bean Stew
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 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
Lemon, Poppyseed & Baobab Bliss Balls
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!