Breakfast, Lunch or Dinner Veggie Muffins – Meatless Mondays

Vegetarian, GF

Finished muffins

Loaded with green vegetables sweet potato, or pumpkin and lots of spices these muffins are perfect for anytime of the day or evening. You can prepare the sweet potato a day before and make some extra to spread on bread. To save time you can bake it in a baking tray and cut it up to any size you wish. This recipe makes a big batch, enough for 12 muffins which you can freeze for later.

  • 100 grams mashed firm tofu
  • 1 Tablespoon olive oil

Dry Ingredients

  • 1 cup brown rice flour
  • ½ cup potato starch
  • ¼ cup tapioca starch
  • 1 teaspoon dill seeds
  • 1/2 teaspoon black pepper.
  • 1 teaspoon baking soda.
  • 1 cup finely chopped bok choy
  • 3 tablespoons finely chopped coriander

* If you are not GF, you can substitute 1 3/4 cups spelt flour for the flours listed above

Wet Ingredients

  • 3/ 700 gr eggs
  • 125 ml extra virgin olive or coconut oil
  • 1/2 cup apple sauce or yoghurt
  • 1/2 cup sweet potato or pumpkin puree.
  • tamari to taste
  • 1-2 teaspoons miso
  • Preheat your oven to 200°C/400°F/Gas Mark 6 for at least 20 minutes before baking (a hot oven will help the muffin to rise). Line a 10 or 12 -hole muffin tray with muffin liners or just oil and set aside.

E. Muffin Tofu mix

Optional Egg Replacement (see above)

  • 1 Tablespoon flax seeds plus 3 -5 Tablespoons water replaces one egg.
  • Finely grind 3 Tablespoons whole flaxseeds in a blender or coffee grinder, or use 7 tablespoons pre-ground flaxseeds.
  • Transfer to a bowl and beat in 5 tablespoons of water using a whisk or fork.
  • It will become very gooey and gelatinous, much like an egg white.

Heat a frying pan, add oil and saute the tofu. Cook stirring to dry it out adding the tamari to taste. Steam sweet potato till soft.

Emuffin sweet pot steam

Blend the wet ingredients (except for the tofu.)

E.Muffin batter

Make a well in the centre of the dry ingredients and pour the wet mixture into the dry. Fold together until just combined (over mixing will result in a dense and chewy muffin).

E muffin dry ingredients

Fill each muffin form half full and cover with a 1/2 teaspoon of tofu then cover the tofu with the rest of the muffin mix.

EMuffins baked

Reduce the temperature to 180ºC/350ºF/Gas Mark 4 and bake in the centre of the oven for 25 minutes or until a skewer inserted into the muffin comes out clean.

E. Muffins cooling

Allow to cool for 10 minutes then transfer to a cooling rack. Serve with hummus or your favourite spread and salad.

Spring Zucchini and Carrot Stack – Meatless Mondays

GF, DF, Vegetarian (Vegan with egg replacement)

I like to get fermented foods in whenever and wherever I can. Muffuletta Tapenade has fermented olives already in it and is mixed with lots of vegetables. it’s the perfect quick and easy way to add healthy bacteria to any meal to improve your gut health.

Ingredients

½ cup melted coconut oil
2 eggs* (for egg replacement see below)
¾ cup finely grated zucchini (squeeze out moisture before measuring)
½ cup grated carrot
1 ½ cups almond meal
¼ cup ground coconut
½ teaspoon baking powder
½ cup quinoa flakes
coconut oil for frying
1 steamed sweet potato cut into rounds (optional)
A few tablespoons Muffuletta Tapenade (fermented olives)
Beans (optional)

*Optional Egg Replacement (To Make Vegan)

1 Tablespoon flax seeds plus 3 Tablespoons water replaces one egg.
Finely grind 1 Tablespoon whole flaxseeds in a blender or coffee grinder, or use 2 1/2 tablespoons pre-ground flaxseeds.
Transfer to a bowl and beat in 3 tablespoons of water using a whisk or fork.
It will become very gooey and gelatinous, much like an egg white.

Method

1. Preheat the oven to 180 C and oil a small low sided tin. (if baking)
2. Combine coconut oil and eggs and process till creamy.

3. Add the dry ingredients and mix to combine.

5. Spoon the mixture into a baking tin and smooth with the back of a spoon and bake

 

 

OR shape into patties and pan fry 3-4 minutes on each side.

 

 

6. Optional – Steam sweet potato 10-15 minutes till soft.

I cut the baked dish with a cookie cutter and then stacked them up with sweet potatoes in between to serve. So after baking or frying, put sweet potato between the layers of the patties, spread some tapenade over the potatoes and keep stacking away!

Serve with extra tapenade and leftover beans. I used canned, organic BPA free black beans. So easy!

Products That I Like to Use In This Recipe

1. Organic Coconut Oil

Organic coconut oil is very heat stable, which makes it great for cooking and frying and is the only unrefined vegetarian fat that is not denatured when heated above 115°C. It strengthens the immune system because it contains antimicrobial lipids, lauric acid, capric acid and caprylic acid, which have anti-fungal, antibacterial and antiviral properties.

 

2. Organic Black Beans

Spiral_Beans-BlackBeans

Considered warming, black beans are used in traditional Chinese medicine to treat lower back pain, knee pain, infertility, seminal emissions, blurry visions, ear problems, and also to promote diuresis. Black beans are a very good source of cholesterol-lowering dietary fibre; they also contain insoluble fibre, which research studies have shown helps prevent constipation, and also helps protect against digestive disorders such as irritable bowel.

 

 

3. Muffuletta Tapenade (fermented)

 A Mediterranean staple for all kitchens the Tapenade is chunky and full of flavour and very Moorish, with a hint of capers, chili and Extra Virgin Olive Oil .When free radicals oxidize cholesterol, blood vessels are damaged and fat builds up in arteries, possibly leading to a heart attack. The antioxidant nutrients in black olives impede this oxidation of cholesterol, thereby helping to prevent heart disease.