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
Superfood Smash Green Smoothies
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
Warrior Green Smoothies
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
Hangover Green Smoothies
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.
My toddler has a pronounced sweet tooth and it is almost impossible to walk her past the cookie and biscuit aisle unscathed. While Tim Tams, Anzacs and co. might be an effective temporary solution to placate a whingeing 2-year old and prevent a mortifying tantrum, they aren’t exactly what the doctor ordered. Needless to say, this doesn’t only apply to kids but to adults as well. Store-bought cookies and biscuits are loaded with processed ingredients, industrial oils and refined sugar. Moreover, white flour (and yes, this applies to “gluten free” items as well that are essentially all refined starch) is nutritionally deplete and its only benefit is the benefit for the manufacturer – by making you eat more than you want or need. Healthy cookies seem to be a contradiction in itself, but I am here to rescue you with my clean oatmeal & raisin cookies.
These babies have four ingredients and require five minutes prep time. Loaded with valuable plant-based protein, slow-burning natural sugars, fibre, minerals, and vitamins, they are incredibly tasty and just perfect for when you’re feeling sluggish (and even when you’re not!). They are completely vegan (hence dairy and egg free), gluten free, soy free and nut free and don’t contain any nasties whatsoever. So what’s their secret? Oats and bananas!
In fact, making healthy cookies out of rolled oats and ripe bananas is nothing new. Social media are literally swarming with this concept, so I didn’t exactly invent it myself. I just played around with the ratios and then added some raisins and cinnamon. I was absolutely blown away by the result so if you are interested in some truly clean oatmeal & raisin cookies, here’s my solution. And guess what – my kid loves them and I love them too! (They are husband approved, too.)
Clean Oatmeal & Raisin Cookies
Clean Oatmeal & Raisin Cookies
Makes 12
1 (rounded) cup rolled oats (certified gf if required) 2 ripe bananas a handfull of raisins or sultanas 1 tbsp cinnamon to taste
Preheat oven to 180 °C and line a cookie sheet with baking paper. Mix all ingredients until you reach a homogenic and malleable mass. You don’t need a blender for this, just your hands and some elbow grease. Shape 12 ping-pong ball sized balls and press them flat into a classic cookie shape. Place on the sheet and bake for roughly 15 minutes or until lightly golden on top. Let cool completely, store in an airtight container in the fridge for up to three days (if they last that long).
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
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.
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
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!)
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
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
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.
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
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.
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
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.
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
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.
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
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.
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
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.
Nat's Ladle 