Vegan – Page 9 – Nat's Ladle

Apple & Cherry Bread {vg, gf, lf}

Published on August 4, 2016 by nathaliejasmin20192 Comments

Update: I have updated and veganised this recipe which is now even more delicious and completely vegan! I hope you enjoy it!

I love healthy and satisfying treat that are a cinch to make, especially since having a toddler, and this delicious, fudgy and moist apple & cherry bread just fits the bill. It’s so good that I just had to share it with you! My husband and kid love it, and it’s vegan, dairy free, egg free, gluten free, soy free and low in fat.

This crossover between a cake and bread can be done with whatever fruit you like/have available, and you could even include nuts in it (which wouldn’t make it lowfat but nonetheless delicious). It is very addictive, comes in handy as a quick snack or breakfast on the go, is very kid friendly, not overly sweet and still super yummy, and it’s a great companion with your afternoon cuppa – in short, go baking now!

The base is actually porridge – yes, oats soaked in water! So if you ever find yourself with leftover porridge, here is a great way to make us of it! No need to first mix the dry ingredients and then the wet – just throw everything together. Doesn’t get easier than that!

Apple and Cherry Bread {vg, gf, lf}

Makes 1 loaf/12-15 slices

1 cup almond milk
1 tsp apple cider vinegar
1 cup quick oats, soaked in cup water (porridge)
1 cup gluten free all-purpose flour
half cup brown rice flour
1/3 cup coconut sugar or raw sugar
1 tbsp gluten free baking powder
half a cup unsweetened apple sauce
dash of vanilla extract
2 apples, cubed, or other fruit
2 handfuls of frozen cherries or other fruit

Preheat oven to 180 °C. Line a loaf tin with baking paper (if using a silicone mold, you don’t need to line it). Pour the almond milk into a large mixing bowl, add the vinegar and set aside to let it react for a couple of minutes. Add the porridge, flours, sugar, baking powder, apple sauce and vanilla and mix until you achieve a homogenic consistency. Carefully fold in the fruit.

Pour the dough into the prepared tin and bake for 50 minutes until the top is golden brown and the bread passes the “toothpick” test. Turn off the heat and let the bread cool in the oven to firm it up. Once the tin is no longer hot to the touch, take out the bread and let cool completely. Serve as slices and store at room temperature, wrapped in aluminium foil.

Enjoy!

Buckwheat and Silverbeet Stew (vegan, gf)

Published on May 24, 2016 by nathaliejasmin2019Leave a comment

I’d like to call this an “anti flu stew”. It’s got all you need to make you feel just that little bit better when you are fighting those viruses – and even when not. Lots and lots of fresh organic vegetables, beautiful spices, wholesome broth, supergrain buckwheat and antiviral coconut oil. Throwing this stew together was about as much as I was able to while succumbing to the childcare winter germs, but it was well worth it and kept me going for a few nights. If you are lucky, you might even have someone who does it for you. Envy!

This stew is of course not only for the cold and flu, but I was so amazed how I felt after having it compared to before that I stick to anti-flu stew. Actually, as the title suggests, the two stars are buckwheat and silverbeet, but I think it would work with any types of vegetables and grains. It somehow happened that I had a delivery of organic vegetables that day, and half the box was filled with silverbeet. Turning it onto a stew was more an experiment than anything else, but here we go. The silverbeet works a treat but, again, you can sub your favourite vegetable if you haven’t got an organic vegetable delivery with silverbeet in.

I tend to avoid garlic and onions as much as possible due to FODMAPS which are not my tummy’s friend, but since those organic vegetable people like to fill up the boxes with onions, I had quite a bit of onion and garlic, and as both have great antibacterial and antiviral properties, I set priorities and chose to fight those germs (and put up with a bit of bloat). But as always, you can omit garlic and onions even though that might slightly impair the flavour.

This stew freezes very well and tastes great even after days.

1 tbsp organic coconut oil
1 organic onion, peeled and finely chopped
2 organic garlic cloves, minced
spices and herbs of choice (great options are cayenne pepper, chili powder, curry powder, paprika, cinnamon, coriander, ginger, bay leaves, parsley…)
1 bunch organic silverbeet, chopped (or other vegetable)
1 bunch organic broccoli, chopped (or other vegetable)
250 g organic carrots, peeled and chopped
1l vegetable stock
2 x 400 g cans diced tomatoes
1 x 400 g legumes of choice (I used butter beans)
1 cup raw buckwheat kernels
salt, pepper and lemon juice to taste

Heat oil in a cast iron pot over low heat. Stir in garlic and onions and fry well until the garlic is soft and the onion translucent. This can take up to ten minutes. You can fry them for less than that, but the longer you fry them, the more easy on your tummy.

Add vegetables and give them a quick stir until the fragrances are released. Add the prepared vegetables and cook for a few minutes.

Deglaze with tomatoes and stock, add the buckwheat and legumes. Bring to the boil, then turn down the heat and simmer for 20-30 minutes, stirring regularly. Season to taste with salt, pepper, lemon juice and fresh parsley and serve. Due to buckwheat, this stew is very filling without the need of an additional starchy side dish.

Enjoy!

Healthy Snickers / Bounty bar (gluten free, vegan, no bake)

Published on May 10, 2016 by nathaliejasmin2019Leave a comment

Healthy Snickers Bar - gluten free, grain free, dairy free, refined sugar free — Healthy Snickers Bar – gluten free, grain free, dairy free, refined sugar free

If you asked me what would be better than a Snickers or Bounty, I’d have to say a Snickers AND a Bounty! Don’t you think? But wait – before you run to the nearest vending machine or fuel station to indulge in said lovelies, wouldn’t it be even more satisfying to make these babies yourself, knowing you’d have a healthy treat in the end?

This recipe allows you to whip up your own Snickers/Bounty bar in next to no time! Sure, it needs some chilling, but other than that, the process couldn’t be easier. And as there is no baking allowed, you save some energy, too. Good for the environment, good for your wallet. Oh, and like all my recipes, these bars are not only good for you and easy to prepare, they also taste amazing! And if you belong to the family of health nut cooks and bakers, you should have all ingredients in your pantry ready to go, which is an added bonus (if the weather in your place is like Melbourne at the moment, you surely don’t want to leave the house, not even for buying ingredients!).

Okay, but what IS this, I hear you asking? A Snickers, a Bounty, or what? Well – I think it takes the best of both worlds, i.e. peanuts and coconut. Of course, if you use any other nut butter than peanut butter, then the Snickers aspect would be lost, but it would certainly still be delicious! I could also call these superfood slices as something so yummy, satisfying and still good-ish for you must be a superfood slice, but it seems that these days, superfood slices need to involve goji berries and acai and these ones have neither (feel free to include them though – a goji Bounty bar, wouldn’t that be nice?). Coconut and peanut make a great item and the bitter chocolate topping cuts nicely through the sweetness and gives the whole creation a lift. So the only thing missing is a name!

Maybe just make them and then find a good name. If you come up with one, just let me know. 🙂

Makes 20 slices

For the base:
150g peanut butter (or other nut or seed butter)
100g desiccated coconut
80g rice malt syrup (or honey if not vegan)
25g raw cacao

For the filling:
150g peanut butter (or other nut or seed butter)
80g rice malt syrup (or honey if not vegan)
20g coconut oil, melted
dash of vanilla essence

For the topping:
20g rice malt syrup (or honey if not vegan)
20g raw cacao
20g coconut oil, melted
chopped nuts to decorate (optional)

Line a 20x20cm baking tin with baking or greaseproof paper. Mix the four base ingredients one by one in a large mixing bowl until very well combined. I’d recommend elbow grease here rather than a processor as you’ve got more control and won’t end up with a mess. It shouldn’t take long before a ball forms; adjust the wet/dry ingredients if you have issues with the consistency, but it shouldn’t be a problem. Press the coconut mass evenly into the prepared baking tin and make sure that it sits in there really firmly. If you can, use a heavy item such as a book to press it down even further. Put in the fridge to set.

Meanwhile, prepare the filling by mixing the filling ingredients until everything is mixed through and smooth. Spoon on top of the chilled base and spread evenly with a spatula. Return tin to the fridge.

Lastly, mix the topping ingredients – you might want to place this into the microwave for 20 seconds to make it nice and thin, but strictly no more than 20 seconds. Pour over the chilled slice, sprinkle with chopped nuts if you like and return to the fridge again for at least four hours or overnight before cutting in slices/squares.

This slice freezes very well and can be eaten straight out of the freezer, so it is a great option to make to have a healthy and filling snack on hand whenever you need it.

Enjoy!

Healthy Anzac Biscuits with banana flour and lupin (vegan, gluten free, soy free)

Published on April 25, 2016 by nathaliejasmin2019Leave a comment

Anzac biscuits are naturally a must on Anzac day and you shouldn’t miss out on this just because of your intolerance or lifestyle choice! I hope you enjoyed last year’s Anzac biscuits but if they were too macaroon-y for you, here is a recipe that is closer to the original we all love and miss. This one uses banana flour which is a great source of resistant starch, keeping you fuller for longer. It functions like soluble fiber and is therefore great for digestion without being a burden on your gut, like unsoluble fiber. Add to that improved insulin sensitivity and lower blood sugar levels and you can enjoy Anzac day without your usual blood sugar rollercoaster.

These babies are vegan, making them the ideal companion for a cuppa if you are following a vegan or low-cholesterol diet, and depending on which sugar source you use, these could even be paleo. The choice is yours! With the fat coming from moderate amounts of coconut oil, desiccated coconut and just a few sliced almonds for that extra crunch, they are a guilt-free treat, and because they are so satisfying, there is less risk for you to go overboard on them. Despite their moderate fat content, they have a yummy buttery flavour. I also added lupin flakes for added texture, protein and fibre. Enjoy!

Makes 20 biscuits

150g banana flour
100g coconut sugar or other sweetener of choice
50g desiccated coconut
30g lupin flakes
1 tbsp flaked almonds
1 tsp gluten free aluminium free baking powder
50g coconut oil, melted
1 tbsp rice malt syrup

Preheat oven to 150 °C and prepare a cookie tray by lining with baking paper or a silicone mat. Combine the dry ingredients bar the baking powder, i.e. the flour, sugar, coconut, lupin and almonds in a large mixing bowl. Froth the baking powder with 4 teaspoons of hot water in a small bowl, and mix in melted coconut oil and rice malt syrup. Stir the wet ingredients onto the dry ingredients, knead until well mixed, then roll into balls and place on the baking tray. ~~Lick the bowl clean.~~ Bake for 20-25 minutes. Let stand in the oven for another few minutes, then cool on a plate.

Enjoy!

Vegan lentil eggplant and sweet potato stew

Published on April 23, 2016 by nathaliejasmin20192 Comments

mouthful. But believe me, you will want to take many mouthfuls of this stew! Imagine you have a dinner party with one friend who is paleo, one vegan friend, one gluten-intolerant friend, one friend with a nut allergy and one friend who needs to follow a low FODMAP diet. What do you do? Scroll down!

But you should also scroll down if you just want to eat the most delicious stew evaaa…with lentils, eggplant, sweet potato, tomato and kidney beans it is health in a bowl, but that doesn’t mean compromising on flavour! Curry powder, ginger and turmeric makes this stew an explosion of flavours on your tongue – the best proof that tasty and filling dishes do NOT require meat, onions or added fats!

With its “meaty” consistency, this stew will satisfy herbivores and omnivores alike, and with its rich flavours simply from vegetables, herbs and spices, it is an indulgent treat without having to worry about fat. The “good” carbs in the legumes and spuds make you fell fuller for longer – needless to say, the lentils and beans pack a decent amount of protein and fibre. You could always add extra protein from quorn, tempeh or – if you are not vegetarian or vegan – chicken or any other meat or fish. And feel free to have it as spicy or as mild as you want! I did not add any salt; all the sodium comes from the stock, so if you use a low-salt stock or broth, this can even be a low-sodium stew.

This stew is gluten free, dairy free, soy free, paleo, vegan and vegetarian, nut free and low FODMAP. I try to avoid onions and garlic as much as possible as they are not my friends. If you can, frying garlic and onions before adding the other ingredients would add even more flavour (if that is possible!). This stew was born out of the need to make use of an eggplant and a sweet potato. Adding the legumes was kind of a lightbulb moment, and I don’t regret having thrown all these ingredients together. Eggplant naturally takes a bit longer to cook than other vegetables so it is not instant but delayed gratification. It will taste even better the next day and is the perfect candidate for dinner parties. You wouldn’t even have to ask your guests for dietary requirements as this stew covers them all!

This stew tastes so good, it is almost an insolence that it is so super healthy and allergy-friendly as well! Try for yourself!

Vegan Lentil Eggplant and Sweet Potato Stew

Makes approx. 8 serves

1 tbs coconut oil
1 large eggplant, diced in 1cm pieces
1 large sweet potato, cubed (I leave the peel on as I’m lazy but feel free to peel it beforehand!)
1 l vegetable stock
1 tin (400ml) diced tomatoes
1 tin (400ml) lentils
1 tin (400ml) kidney beans
spices (I used Madras curry powder, ginger and turmeric)

Melt the oil in a large stockpot, add the spices and cook until fragrant. Add the eggplant, sweet potato, stock, tomatoes and legumes. Cover, bring to the boil, then open the lid a crack, turn down the heat and simmer until all the eggplant and sweet potato are tender (30 minutes). Give the stew a good whiz with a stick blender until you reach a coarse consistency. Serve as is or with fragrant jasmine rice or freshly toasted gluten free bread.

Enjoy!

Healthy Homemade Granola

Published on February 19, 2016 by nathaliejasmin2019Leave a comment

Granola. Not only a pretty name, but also a pretty cool snack or breakfast. And while best left to the occasional treat, I can’t think of any fruit salad or compôte that isn’t improved by a sprinkle of crunchy sweet granola. And yogurt wthout granola is just yogurt. I even add it to my porridge sometimes if only porridge doesn’t cut it – carbs anyone?

While still a popular breakfast or snack choice, many are not aware that it is actually really easy to make granola yourself – in fact, it is so easy that I don’t understand why you would want to rely on packed granola from the supermarket that is loaded with sugar, industrial oils and a heap of other ingredients that sound like a chemical weapon.

Making your own granola has an array of health benefits, some of which include:

It is quick and easy, and as granola lasts for aaaages you get maximum results with minimum efforts.
If your house is cold – and that means ten out of twelve months if you live either in Melbourne or Europe! – you get a nice warm kitchen at least (that means if the granola makes it into your oven in the first place, see 4.).
The smell your house gets filled with is divine.
You get to lick your fingers in the process.
You can add whatever you like so it is a great way to use up those stale dried cranberries you bought for Thanksgiving last year. It also means you can make it as healthy (or unhealthy) as you like.

In fact, as granola is so incredibly easy to overeat, you really want to get the most nutrition bang for your calorie buck, and this is where this recipe comes in – which can also be customised in many ways, of course. Oats and/or quinoa or other grains provide fibre and slow carbs for a healthy digestion and stable blood sugar as well as numerous minerals and good protein, a dash of coconut oil (the heatlhiest fat around), and nuts, seeds, and dried fruits for their numerous known health benefits.

3 cups (200g) rolled oats (certified gluten free) or other rolled grain such as quinoa
1/4 cup (50g) melted coconut oil
3 oz (84g) honey, maple syrup or rice malt syrup
1 cup (150g) any combination of nuts, seeds and/or dried fruit: sunflower seeds, sesame seeds, pepitas, dried cranberries, dried sour cherries, raisins, sultanas, slivered almonds etc. are all excellent choices
1 oz (28g) shredded coconut

Preheat oven to 180 °C. Spread the grains evenly on a lined baking sheets. Combine the oil and honey/maple syrup/rice malt syrup, mix into the grains and bake until lightly golden, about 10 minutes. Add the nuts, seeds, fruit, and coconut and bake for another 5 minutes. Take out of the oven and let cool completely. Store in an airtight jar in the pantry (lasts several weeks). Serve with milk of choice, fresh fruit, and/or yogurt.

Enjoy!

Easy Healthy Carrot Soup {vg, gf, lf}

Published on January 25, 2016 by nathaliejasmin2019Leave a comment

Nothing beats a good soup. And in my mind, you don’t need to wait for winter to enjoy soup! Whether as an elegant entree or healthy main meal, soup never fails to hit the spot. Soup is versatile, filling, and an easy and -yup- cheap way to fill your tummy while keeping your calorie budget low. It is great for entertaining as you can create an impressive meal with minimum effort as you can prepare it days in advance and it keeps well. It is also a fantastic way to use up leftovers. Enter my easy healthy carrot soup.

When I discovered that my organic Tasmanian carrots were losing their mojo, I decided to breathe new life into them by turning them into a delicious soup. This one is really really easy to make and you should have all the ingredients ready in your cupboard! By first steaming the carrots and then blending them with hot stock you allow the precious minerals and vitamins in carrots to be largely preserved, rather than when you cook the carrots for a long time in the stock, although you can perfectly do that too. The cooking time will be slightly longer then.

Easy Healthy Carrot Soup

Serves 4

750g carrots, washed, peeled, chopped
1 large onion, peeled and chopped
2 cloves garlic, minced
1 inch piece fresh ginger, peeled and chopped
1l vegetable stock
salt and pepper
Plant milk to finish (lite coconut milk is great)

Steam the carrots until tender. Cover the bottom of a large stockpot with just enough stock and heat up. Add the chopped onion, garlic and ginger and cook until they start to soften and release their aromas. Add more stock when the first batch has dried up. Add the steamed carrots and some salt and pepper and cook for a few minutes, then add the remaining stock, bring to the boil, turn down the heat and simmer for couple of minutes. Turn off heat, let cool slightly, then process with a stick blender, add a bit of plant milk for a creamier texture. Serve with roasted pepitas or pomegranate seeds.

Enjoy!

Tropical Smoothie (Breakfast) Bowl

Published on December 23, 2015 by nathaliejasmin2019Leave a comment

Healthy, Easy, Yummy - the Tropical Smoothie Bowl — Healthy, Easy, Yummy – the Tropical Smoothie Bowl

Whether you want/need to balance upcoming indulgences (yes that’s right), need to cool down in Australia’s summer heat, or are just after a delicious, filling, easy, and, yes, healthy breakfast and/or afternoon snack, a smoothie bowl always hits the right spot – and yes, they are not only for summer. This one is made with banana and mango – hence the reference to “tropical”. But a smoothie bowl wouldn*t be a smoothie bowl if you couldn’t adapt it to your needs.

I just love their versatility – hate mango but love berries? Bingo, enjoy your banana and berry smoothie! Can have dairy – use Greek yogurt. Can’t have dairy? Use avocado or tahin instead. Need a protein boost after your workout? Add a scoop of your favourite protein powder. Got some almond milk leftover? Overripe bananas? You get the picture. You can even add a bit more liquid and have it as a beautiful shake on the run.

Serves one

1 cup lite coconut milk, almond milk, or any other milk of choice
a handful of frozen chopped bananas
a handful of frozen chopped mangoes
a handful of spinach (optional)
a scoop of Greek yogurt, avocado and/or nut butter
a scoop of protein powder (optional)
a tbsp of chia seeds (optional)
any add-ons (e.g. cacao, maca, spices, fruit, seeds…)

Blend all ingredients in a high-powered blender until desired consistency is achieved. Spoon or sip away!

Enjoy!

Buckwheat and Chia Bread (vegan, paleo)

Published on August 6, 2015 by nathaliejasmin2019Leave a comment

The net is swarming with recipes for “paleo bread” these days, which is great. After all, it’s good to know you can get on with your life even if – for medical or lifestyle reasons – you don’t eat “regular” bread. And let’s admit it, we all like bread, at least now and again, even the paleo police!

The thing about “paleo bread” is that it usually contains a bucke load of eggs – hey, don’t get me wrong! I loooove eggs – poached with smoked salmon and avocado smash. Not as an ingredient in bread. I’ve seen paleo bread recipes calling for as much as six eggs. Six! That’s cake. It’s not bread. I wanted bread! (Using six eggs in a recipe is darn expensive too, but that’s another story.)

The solution – chia seeds! The “chia gel” made of chia seeds with the triple amount of water is a perfect (and cost-effective) way to replace whole eggs. It also means you can meet your vegan friends and enjoy some nice bread together.

While in theory, you can always replace egg with chia gel, it works especially well in this recipe. The nutty flavours of besan flour and buckwheat flour complement the chia seeds well. This bread is perfect as an accompaniment for light savoury dishes such as soups and salads, and it is also amazingly good on its own or dipped in olive oil.

The best thing about this bread is that it is easy as, and in just a little more than an hour (the majority of which spent on waiting) you can enjoy delicious bread!

Makes one loaf

1 pint (473ml) filted water
2 tbsp extra virgin olive oil
2 tbsp organic apple cider vinegar
Chia gel, made of 3 heaped tbsp chia seeds, dissolved in nine tbsp filtered water
125g besan flour
125g arrowroot
125g potato starch
100g brown rice flour
50g buckwheat flour
3 tsp sea salt
1 tbsp raw sugar
1 tbsp dried yeast

Preheat oven to 180 °C. Mix together the wet ingredients in one bowl, and the dry ingredients in another. Mix the wet to the dry ingredients and mix for 2 minutes on low.

Pour the dough in a prepared loaf tin. Cover with a clean cloth and let stand in a warm place for half an hour, and then bake for another half hour: Place on the medium rack and place an empty baking dish with icecubes on the lower rack (this step is not necessary but helps to achieve a crust). Quickly close the oven door and bake for 30-45 minutes or until the bread sounds hollow when knocking on it (this will depend on your oven, the time of year, temperature, humidity, and even the altitude of your home!).

Enjoy!

Paleo Vegan Chocolate Cupcakes (nut free)

Published on June 27, 2015 by nathaliejasmin20192 Comments

How about sinking your teeth into a luscious, moist, fudgy, chocolatey cupcake…knowing that it’s paleo and vegan? A cupcake that is so delightful that you wouldn’t in the world believe it’s gluten free let alone grain free let alone paleo and vegan? Could that be something you are interested in? Would you like to try a scrumptious chocolate cupcake with lashings of chocolate cream on top (that is paleo and vegan)? I might have you covered!

These super easy and quick cupcakes (in fact, you can also use the dough for muffins or just regular chocolate cake) are whipped up in a jiffy, and while your non-paleo friends will love the indulgent chocolatey taste (while you know that this comes with virtually zero net carbs), it is the texture that is the real marvel here – moist, fluffy…just like the best cupcake you can imagine. And yes, at the risk that I am repeating myself, these babies are grain free – not only gluten free, but grain free! And they are entirely made of coconut flour, so no almonds or other nuts here (as coconut is not technically a nut).

Coconut flour is sky high in fibre, which means that these cupcakes are extremely satisfying. But do not go overboard, as exactly that fact can lead to bloated tummies if you are sensitive. Next to fibre, these delicacies also boast omega 3 from chia seeds, antioxidants and minerals from raw cocoa, healthy fats from coconut oil, and much more…there is really no need to wait for a special occasion!

Makes 18 cupcakes or 6 muffins

100g coconut flour
50g raw organic cacao
1 heaped tsp. aluminium-free baking soda
generous pinch of Himalayan sea salt
4 tbsp. or 10g stevia
2 tbsp. or 30g coconut sugar
3 egg replacers or “flax eggs” (1 flax egg = 1 tbsp milled flaxseed dissolved in 4 tbsp water)
3 tbsp. chia seeds, soaked in 9 tbsp. filtered water
100g full-fat coconut cream
100g melted virgin unrefined coconut oil
dash of vanilla extract
2 tsp. organic apple cider vinegar
100ml warm water

For the frosting:
tin of full-fat coconut cream, chilled overnight
raw organic cocoa to taste
stevia to taste

Preheat oven to 180°C and prepare a muffin/cupcake tray. Combine coconut flour, cacao, baking soda, sea salt, stevia, and coconut sugar in a medium bowl until combined. Mix eggs, soaked chia seeds, coconut cream, coconut oil, vanilla, vinegar, and water in another bowl and mix on medium speed until homogenous. Add dry to wet ingredients and mix until well combined. Bake for 20-30 minutes depending on size or after the toothpick comes out clean. Let cool in the tray and refrigerate. The texture improves in the fridge and they last a long time when stored in the fridge.

Mix the ingredients for the frosting according to your liking and chill until firm enough to pipe onto cupcakes. Sprinkle with hundreds and thousands (optional).

Enjoy!