vegan – Page 3 – Nat's Ladle

Kale & Chickpea Curry {vg, gf, lf}

Published on May 7, 2017 by nathaliejasmin2019Leave a comment

I am amazed again and again at how the most simple meals are often the most delicious and satisfying. There you are, pondering for hours over what you could do with all the produce that “needs to go”, browsing recipes, flavour combinations…when all you need is just some common sense and a look in your pantry! You find yourself with a lot of fresh veggies for whatever reason (a very good problem to have imho). Maybe you had a green thumb this season, your neighbour ended up with way too much stuff, or you are savvy like me and just buy anything in the shop that’s marked down for quick sale. No need to let your precious 5-a-day die a slow death in your crisper section. As long as you got some stock, spices, legumes and tinned tomatoes in your pantry (and you want to make sure you always do), you can pretty much do anything from a chili sin carne to soup to vegan bolognese. Or in this case a curry. A kale & chickpea curry, to be precise.

Admittedly, it doesn’t happen very often that I end up with too much kale. I belong to the weird species who really and truly enjoys kale. I love munching on it and also in smoothies. Long story short, if I buy kale, I tend to use it up pretty quickly while it is still in its prime. However, one day I bought a LOT of kale that was marked down. Apparently, there were not many other people around who belong to the kale appreciation society like me. While I froze some of it to be used in smoothies, I was wondering what to do with the rest of it. I mean, there is only so much raw kale you can munch on before your jaws are sore and your digestive system pays for it! What to do?

So I had kale (obviously, the whole previous paragraph was carrying on about that). I had tinned chickpeas and tomatoes. There were frozen green beans, vegetable stock and also an array of exotic spices, as well as a couple of potatoes (that also needed to go).

I am glad I trusted my intuition to throw all this together. Because the end result was delicious, warming, satisfying, comforting, and my omnivore husband loved it too! I served it with cauliflower rice (as pictured) to boost our veggie intake even further, but it would definitely be delicious with any kind of rice! It is vegan, gluten free and very low in fat while brimming with nutrients, protein, healthy carbs and fiber. It is also a very cheap meal, requiring only basic ingredients.

Another plus side is that this delicious kale & chickpea curry takes less than 15 minutes to make! I know what it’s like to be flat out after a day’s work when you are hangry but cooking is the last thing you want to do. If you ever find yourself with some kale on a busy weeknight, here is your solution to keep everyone happy, fed and healthy!

Kale & Chickpea Curry

Serves 3

1 l vegetable stock
half tbsp mild or hot curry powder
3 cloves garlic, minced
1 tsp each cumin seeds, mild or hot chili powder, ground ginger, and turmeric
Large bunch of kale, washed and finely chopped
approx. 350g green beans (frozen)
2 large potatoes, peeled and chopped
1 tin diced tomatoes
salt and pepper
1 tin chickpeas, drained and rinsed (see here for a delicious way to use the chickpea brine!)
a dash of lemon juice

Pour a dash of vegetable stock to cover the bottom of a large, heavy saucepan and water sauté the garlic and spices (curry powder, cumin, chili, ginger, turmeric) for a couple of minutes until aromatic. Add some more stock to prevent the spices from burning. Add kale, beans and potatoes, and then season with salt and pepper. Stir to coat the vegetables, add the remaining stock and diced tomatoes, bring to the boil, reduce the heat and simmer for 15 minutes until the potatoes are tender. If the consistency becomes too dry for your liking, add a bit of water or some more stock. Add the chickpeas and lemon juice and adjust seasonings. Serve with rice or cauliflower rice.

Enjoy!

Gingerbread Bliss Balls {vg, gf}

Published on April 9, 2017 by nathaliejasmin2019Leave a comment

I am continuing my bliss balls obsession with a new flavour that is just perfect for the current season – autumn! While autumn here in the southern hemisphere doesn’t necessarily go hand in hand with gingerbread, the shops in Germany and other Northern and Central European countries start to fill up with all kinds of gingerbread-y goodies as soon as the leaves turn yellow. And because gingerbread is so delicious and comforting all year round – not just in the lead-up to Christmas – here’s my gingerbread bliss balls.

The idea for gingerbread bliss balls has been at the back of my mind for a while. After all, if you make carrot cake bliss balls and cookie dough bliss balls, why not turn other baked favourites into healthy snacks as well? I am pleased to say that these babies are utterly delicious! They are spicy, warming, comforting, full of flavour and just divine. I love all my bliss ball creations – if I do say so myself – but I think this is by far my new favourite. So make these now or bookmark this page if you are craving something really delicious and really healthy or frantically looking for Christmas presets (or any presents) in a few months’ time.

These gingerbread bliss balls are of course vegan and gluten free, but they are also nut free, which is great if you are watching your fat intake or struggle with nut allergies. My gingerbread bliss balls are therefore also great for kids’ parties and toddler snacks, in which case you might want to ease up on the spices a bit. Featuring dates, oats, maple syrup and an array of spices, these gingerbread bliss balls are refined sugar free, packed with fiber and magnesium, antioxidants, vitamins and minerals, while cinnamon helps to lower blood sugar, ginger has anti-inflammatory effects, and cardamom aids detoxification.

If that is not enough to convince you, these balls take just a few minutes to prepare!

Gingerbread Bliss Balls

Makes 12-15 bliss balls

2 cups rolled oats
6 Medjool dates
1.5 teaspoons ground ginger
1.5 tsp ground cinnamon
half a tsp nutmeg
half a tsp cardamom
2 tbsp maple syrup
half a tsp gingerbread spice

First, process the oats in a high powdered blender until a coarse meal forms. Add the other ingredients and blitz until you achieve a malleable consistency. Shape 12 to 15 balls and store in the fridge to firm up a little. They can last in the fridge in an airtight container for up to two weeks. But I doubt they will last that long. 😉

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!

No-Bake Matcha Energy Balls {vg, gf}

Published on March 19, 2017 by nathaliejasmin2019Leave a comment

My obsession with anything green continues. My love for matcha is not exactly a secret, and neither is my infatuation with these little no-bake babies that go by the name bliss balls or energy balls. Want proof that I am not a newbie to these things? See here, here, here, and here. So it was only a matter of time before matcha and energy balls would be happily married in my kitchen. Read: no-bake matcha energy balls.

Matcha does not only taste great – and coming from a green tea hater, this is saying something! – it is also much better for you than standard green tea. Matcha is brimming with antioxidants for that glow in your skin. It boosts memory and concentration – something we all need in our fast-paced lives – and increases energy levels without the coffee jitters. Whether you believe in detoxing or not, matcha green tea is a great way to purify your body and it strengthens your immune system, which is a great asset, especially in the shoulder seasons when the weather doesn’t really know what it wants. Matcha also greatly contributes to an improved mood, so with eight long Melbourne winter months ahead, it’s time to get your matcha in!

These balls are ridiculously easy and quick to make, so there’s absolutely no excuses to chomp down these matcha energy balls in 5 minutes! The only thing you might not have readily available in your pantry is the matcha powder. But I think I’ve offered enough reasons pro matcha, so: Get your hands on the matcha!

No-Bake Matcha Energy Balls

Makes 18 matcha energy balls (or less if you like them bigger)

One rounded, well-packed cup of dates (any kind) (approx. 200 g) (you might need to soak your dates in hot water for ten minutes if not using Medjool. Then drain well and use.)
One cup rolled oats
quarter cup desiccated coconut
2 tsp high-quality organic matcha powder, plus more for rolling

Soak and drain your dates as required. Blitz the oats up until they resemble a course meal. Add soaked and well-drained dates, coconut and matcha and mix on high until well combined. Shape 12 to 18 balls, roll in some more matcha powder if desired and store in the fridge.

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.

Clean Oatmeal & Raisin Cookies {vg, gf, nf, sf}

Published on March 14, 2017 by nathaliejasmin2019Leave a comment

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

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).

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!

Healthy Coco Pops Squares

Published on February 27, 2017 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

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 February 26, 2017 by nathaliejasmin2019Leave a comment

I loooove potatoes. Seriously. They are so much more than a side dish. Not only do they taste delicious, they are so filling and satisfying that they make for a complete meal. I love them in any state – boiled, baked, roasted, mashed, fried…but they are at their best in the form of chips or wedges. Now, if this sounds greasy and unhealthy to you, dripping with trans fats and all sorts of nasties, hear me out. It is possible to achieve the perfect crispy oil-free potato wedges. No oil and no deep-frying required!

These are not the result of an air-fryer (if you are remotely familiar with instagram you would have come across the latest craze that is air-fryers). No fancy or expensive equipment required, just a good ol’ oven, a baking tray and 40 minutes of your time. That’s all!

While rice, noodles, pasta and (gluten-free) bread all have their merits, nothing will keep you full for as long as a good plate of spuds. Being much lower in carbohydrates and calories than other “side dishes” and with their favourable nutritional profile, potatoes are closer to vegetables than starchy sides. They are fat and cholesterol free and bursting with iron and vitamin C. Vitamin C actually improves the absorption of iron which is why potatoes are extremely valuable for vegans and vegetarians. They contain more potassium than a banana, are a good source of vitamin B6, fiber, magnesium and antioxidants as well as the so-called “resistant starch”. Resistant starch works like soluble fiber which contributes to improved insulin sensitivity, lower blood sugar levels, reduced appetite and improved digestion.

Enough said about the benefits of spuds, I bet you just want to know how to achieve the perfect crispy oil-free potato wedges! Crispy wedges without any oil? What’s the secret ingredient? Yes, there is actually a secret ingredient. And that is…water! I knew that in gluten-free bread baking, putting a tray of water into the oven helps the bread to form a proper crispy crust. I thought that this must also be possible with potatoes! While I have achieved good results dry-roasting potatoes before, adding some water to the tray definitely put these babies onto a new level. Unlike with bread where a separate water tray is put into the oven, the water is added directly to the tray with the potatoes on it.

Crispy oil-free potato wedges

Serves 4

1kg potatoes, washed and cut into wedges
1-2 tbsp coarse sea salt
1 tsp paprika
halt a cup plain water

Preheat the oven to 230 °C. Spread the prepared wedges onto a non-stick (or lined) baking tray. Mix the salt and paprika in a small bowl. Sprinkle the spice mix over the potatoes and rub into the wedges. Add the water to the tray. Bake for approx. 40 minutes, turning halfway.

Enjoy!