VEGAN CRISPY SUMMER TOFU

V, GF, DF

Tofu 1 a

 

INGREDIENTS
3-4 cups seasonal vegetables- carrots, purple cabbage, broccoli,  snow peas, etc.
1 tablespoon finely chopped garlic or ginger
Tamari to taste
1 cup coconut or Quinoa flour
Grated zest of 2 small limes or lemons
2½ teaspoons coriander seeds
1 tablespoon black (or white) sesame seeds
2-3 tablespoons coriander leaves
250g firm tofu, cut into 2cm. chunks
1 cup chickpea, coconut or quinoa flour
1 egg, lightly beaten
About 100ml olive or coconut oil, for frying
Himalayan Salt

DRESSING
2 tablespoon lime or lemon juice
1 teaspoon sesame or olive oil
2 teaspoons grated ginger
Himalayan salt to taste
2 tablespoons olive oil
Fresh coriander leaves

METHOD
1. Heat skillet or fry pan. Add garlic or ginger and sauté 1-2 minutes to flavour the oil.

2. Turn down the heat to a simmer and cook for about 10 minutes, until al dente.  Add tamari to taste. Remove from the heat cover and keep warm.

3. Next, make the dressing. Whisk together the lime or lemon juice, oil, ginger,  and an eighth of a teaspoon of salt. Slowly pour in the other olive oil bit by bit, whisking as you do until fully combined and emulsified. Set aside.

4. Lightly crush the coriander seeds, then put them in a bowl with the coconut or quinoa flour, lime or lemon zest and sesame seeds. Add half a teaspoon of salt and mix well. Toss the tofu first in the chickpea flour, then in the egg and finally in the flour mixture, making sure it’s well coated all over.

5. Heat the oil in a medium frying pan over a medium-high heat. Once the oil is hot, add half the crusty tofu and fry it for four to five minutes, turning it over so it goes golden-brown and crisp all over. Remove with a slotted spoon, transfer to a kitchen paper-covered plate and keep warm while you cook the remaining tofu (you may find you need to add a little more oil to the pan).

6. Divide the vegetables between plates, Pour over the dressing and stir. Divide between the plates, top with the fried tofu and coriander leaves and serve warm.

Tofu 2

NUTS ABOUT CHEESE? TRY A PLANT BASED ONE. FERMENTED NUT CHEESE

Plant Based, GF, DF, Vegan, Vegetarian

When I first started getting really excited about all things fermented, nut cheeses were unknown to me, but now they are so exciting, magical and creative.

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Recipe

  • 1 ¾ cups of nuts (almonds, cashews, pecans and/or walnuts)
  • ¾ teaspoon salt
  • ½ cup fermented vegetables or a bit more miso
  • 1/8 cup unpasteurized miso as needed
  •  ¼-¼ cup coconut oil
  • 1-2 tablespoons grated ginger
  • 1 large clove garlic, smashed and chopped
  • ½ teaspoon turmeric
  • ½ teaspoon cumin
  • 1/8 teaspoon black pepper
  • Filtered water as needed to process
  • Herbs/flavours of choice
  • Extra ground nuts, seeds and herbs for coating

 Method

  1.  Dissolve the salt in enough water to cover the nuts. Add the nuts, adjust water level as needed and soak 6-8 hours or over night. After soaking drain and rinse well.
  2. In your blender or food processor, combine all ingredients except the fermented vegetables and puree until smooth. Add a small amount of water and stir in the fermented vegetables unless you want to blend them in with the rest of the ingredients.
  3.  Put the puree in a cheesecloth-lined colander and wrap the ends around it so it is completely covered and you have some excess on top. Gather the excess cloth, twist and tie it up with a band or string. Set it inside a colander to remove the excess liquid or hang it up with a bowl underneath to catch the excess liquid, in a warm place to ferment for a few days.

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4. After a day or two (taste to see if it has fermented long enough) place it in any “mould” (bowl or baking tin) lined with cheesecloth. Press the cheese into the bowl’s shape, smoothing the top (which will become the bottom) with a spatula, and chill for 6 hours or more.

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5. Unmould it onto a plate and roll it in crushed nuts, seeds, and herbs and watch it disappear!

 

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Pinto Bean Burger – Meatless Monday

A few days ago we ate at Pier A in Manhattan on the Hudson River and I had a Tuna burger with Sweet potato chips. This inspired me to create an equally delicious alternative for a family meal a few days later: my Pinto Bean Burger.

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Pinto Bean Burger

LF, Vegetarian, Plant-based

Ingredients

½ cup cornmeal

1 can BPA Organic Pinto beans, drained (save bean juice for soup)

1 cup ground nuts or seeds

1 egg  (optional)

1/4 cup finely chopped coriander

¼ cup grated carrot or beetroot

2 cloves minced garlic

3-4 tablespoons arrowroot flour if needed

1-teaspoon ground cumin

1-teaspoon ground coriander

Himalayan or sea salt and black pepper to taste (or use 1-2 teaspoons unpasteurized miso)

Fermented sauerkraut or another ferment

Rocket or lettuce

Ketchup

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Method

1. Place the cornmeal on a shallow plate and set aside. Prepare a low-sided baking sheet.

2. Place the pinto beans in a medium bowl. Using a potato masher or fork, smash the beans, leaving some intact for texture.

3. Add the groundnuts, egg, vegetables, garlic, arrowroot, spices, salt or miso and pepper to taste. Mix well.

4 Divide the mixture into four or five equal portions. Press each into a patty about 10 cm across and dredge in the cornmeal to coat completely on both sides.

5. Put on the baking sheet in the fridge (if it fits) or on a plate and chill for 1 hour.

6. Preheat the oven to 180 C.

7. Bake for 20-24 minutes until brown and firm (alternatively, you can pan fry in olive oil).

8. Serve on wholemeal bun topped with your favourite ferments.

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Almond Cacao Pear Delish – Meatless Monday

Which is better for you: Cacao or cocoa powder?

Cocoa powder is roasted which changes the molecular structure and reduces the enzyme content.

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Almond Cacao Pear Delish

GF. DF. EG. Vegan and Vegetarian

Ingredients

Beet and Lemon Layer

  • 2 cups plant milk
  • 2 Tablespoons agar agar flakes( 1 T. = ½ t powder)
  • few tablespoons of beet juice for colour*
  • 1/4 cup kudzu powder or chia
  • 2 tablespoons maple syrup or coconut syrup
  • 1 teaspoon vanilla extract 
  • grated zest of ½ lemon
  • chopped toasted almonds or coconut for garnish
  • Mint leaves (optional)

Pear Chia Seed Layer

  • 2 cups juice
  • 2 tablespoons agar agar flakes
  • 1 cup chopped pears
  • 2 Tablespoons chia seeds (optional)
  • 1-2 Tablespoons maple, rice or coconut syrup
  • 1 teaspoon vanilla
  • pomegranate (optional)

Chocolate Topping (optional)

  • ¼ cup raw, creamy almond or sesame butter
  • 1/3- ½  cup organic medjool dates, pitted
  • ¼ cup raw cacao powder
  • 1 ripe banana or 1/2 avocado
  • 
1 tablespoon pure coconut oil (can be solid)
  • 1 teaspoon vanilla
  • Pinch pink Himalayan sea salt or miso
  • 1/8 cup water (add in stages to get desired consistency)

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Method

Beet and Lemon Layer

1. Place the milk in a saucepan. Add the agar agar flakes and bring to the boil. Lower heat and cook till the agar dissolves.

2. Chop up a beetroot, cover with water and bring to the boil. Lower heat, cover and simmer for 10-15 minutes. Strain and reserve beets for another dish.

3. In a small bowl add a few tablespoons of milk. Then mix the kudzu or chia seeds in. Add the sweetener, vanilla beetroot juice and lemon zest.

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4. Stir the agar mixture into the chia seed and keep stirring so that the seeds don’t clump.

5. If using kudzu instead of the chia seeds, stir into agar mixture and bring to the boil.  Remove from heat and set into a mould.

Pear Chia Seed Layer

1. Chop fruit.

2. Combine juice and agar agar in saucepan. Bring to a boil, lower heat and cook till agar dissolves.

3. Add the pears and simmer for a few minutes. Turn off and add the sweetener and the vanilla (if using chia seeds for this layer add here).

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4. Set on top of the first mixture when the first mixture has ALMOST set at room temperature or refrigerate for a quicker set.

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5.  Cut and decorate with coconut, pomegranate, almonds, etc. *  Spoon beetroot juice around on the plate for decoration.

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Chocolate Topping (optional)

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1. Combine all ingredients in a food processor or suribachi and process until smooth adding more liquid till desired consistency is reached.

2. Serve under or with dessert.

Picture1

Photography ©Paula Kimberley

Vegan Rice and Quinoa Pilaf – Meatless Monday

Move over, Kale. Take a backseat, Brussels sprouts. Enter Quinoa!

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Above: Rice and Quinoa Pilaf with Shiitake, Bean, Kale and Snow Pea dish.

Vegan Rice and Quinoa Pilaf

GF. DF, EF , Vegan, Vegetarian

Ingredients

    • ½ cup brown rice
    • ½ cup white or red quinoa
    • 1-2 teaspoon olive or coconut oil
    • 1 teaspoon ground cumin
    • 1 teaspoon ground coriander
    • 1 teaspoon mustard seeds
    • 1 teaspoon turmeric
    • pepper to taste
    • 2 ¼-1/2 cups boiling stock or bone broth
    • ½ teaspoon Himalayan salt to taste or miso
    • ½ cup re-activated almonds, coarsely chopped
    • ½ cup goji berries (soaked)
    • 2 Tablespoon coriander, finely chopped
    • 2 shallots finely chopped

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Method

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1. Roast Rice.

2. Heat oil add the spices and cook 1-2 minutes, then add the boiling stock or broth, grains, salt.  Stir and bring to the boil.

3. Lower heat, cover and cook 30 minutes or bake in a preheated 175C oven until fluffy and all broth has bee absorbed.  Mix together.  

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4. Prepare the almonds, coriander, Goji berries and shallots.  Stir into pilaf just before serving.  Serve with Last weeks recipe Shiitake, Kale, bean and snow pea dish.

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Photography ©Paula Kimberley

Shiitake, Kale, Bean and Snow Peas – Meatless Monday

Which vegan food aids weight loss, supports cardiovascular health, fights cancer cells, improves energy levels and brain function, reduces inflammation, and supports the immune system?

SHIITAKE MUSHROOMS!

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Shiitake, Kale, Bean and Snow Peas

GF, DF, EF, Vegetarian, Vegan

Ingredients

    • 6 tablespoons olive or unroasted sesame oil
    • 225 gr. fresh shiitake mushrooms, stemmed, caps thinly sliced
    • 2 shallots, chopped
    • 2 garlic cloves, minced
    • 250 gr. snow peas
    • ½ can white beans (drain liquid and save for soup )
    • 2 cups chopped kale or seasonal vegetable
    • 1/2 cup vegetable  stock
    • tamari to taste
    • pepper to taste
    • almonds to garnish

FB Shiitake Bones ing. 1

FB Shiitake bean dish 2 jpg

Method

1. Heat skillet, add 2 tablespoons oil. Add shiitake mushrooms and sauté until tender, about 5-10 minutes. Transfer mushrooms to medium bowl.

2. Add another 2 tablespoons oil in same skillet. Add shallots and garlic and sauté until tender, about 2 minutes.

3. Add snow peas and toss to coat.  Pour broth over mixture. Cover and simmer until liquid evaporates and snow peas are crisp-tender, about 4- 5 minutes.

4. Add remaining 2 Tablespoons oil, and sauté the kale for a few minutes.

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5. Then combine with the snow peas and shiitake mushrooms

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6. Season to taste with tamari and pepper. Transfer to platter and serve warm.

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Photography ©Paula Kimberley

Tony’s Vegan Shepherd’s Pie – Meatless Monday

Our latest Meatless Monday recipe is a Vegan Shepherd’s Pie with a beautiful, crisp mash potato topping.

High in vitamin C, a good source of vitamin B6 and niacin (vitamin B3 and nicotinic acid) potatoes are also rich in minerals, including iron, copper, manganese and tryptophan. In fact, potatoes contain all twenty-one amino acids, which are the building blocks of a complete protein.

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Tony’s Vegan Shepherd’s Pie

GF, DF, EF, Vegan and Vegetarian

Ingredients

3 cups chopped white or sweet potato (skin on)

¼ cup ginger

2 Tablespoons garlic

1 tablespoon dried basil

1 tablespoons olive oil

2 cups chopped beetroot

2- 3 cups chopped cauliflower

1 cup chopped carrots

Sea or Himalayan salt to taste

miso or tamari to taste

2 cups plant milk (almond, rice, etc.)

3 tablespoon arrowroot, rice or tapioca flour

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Method

1. Preheat the oven to 175 C/ 350°F.

2. Place the potatoes in a large pot and add water to cover. Bring to a boil over high heat. Reduce the heat to medium, cover the pot, and cook until the potatoes are tender when pierced with the tip of a sharp knife. Remove the pot from the heat and drain off all but 2⁄3 cup of the cooking water. Use a masher to mash the potatoes well. Season with salt and pepper to taste, cover and set aside.

3. Heat skillet, add the oil and sauté the vegetables. Lower heat cover and cook till tender, stirring occasionally.

4. Add1-2 tablespoons water or stock at a time to keep the vegetables from sticking to the bottom of the pan.  Cook until almost tender.

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5. Meanwhile, combine the arrowroot, rice* or tapioca flour with the plant milk in a medium bowl, and whisk until well blended. Add the mixture to the vegetables and cook until thickened, about 5 minutes. Season with tamari and pepper to taste. 

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6. Transfer the vegetable mixture to a baking dish or casserole dish. Spoon the mashed potatoes over the top.

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7. Bake until lightly browned and set, about 20-30 minutes. Sprinkle with the chopped shallots, if desired, and serve hot.

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* To increase the flavour of rice flour, toast it in a dry skillet moving it around till it smells nutty. Then add the plant milk and whisk quickly. Season with tamari, salt and pepper to taste and mix into vegetables.

Spicy Ginger Coconut Rice – Meatless Monday

The recipe I’m sharing with you this week is for my delicious Spicy Ginger Coconut Rice with Spinach, Lime and Tofu Sauce. Most frequently used to aid digestion, ginger is believed to increase saliva and other digestive fluids.

Reserve any extra sauce for pasta or use as a topping for a baked dish.

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Spicy Ginger Coconut Rice

GF, DF, vegan, vegetarian

  • 1 cup brown basmati rice
  • 1 cup coconut milk
  • 1 cup water
  • ½ teaspoon sea or Himalayan salt
  • 1 tablespoon olive oil
  • ½ cup finely chopped onions
  • 1 tablespoon minced or gratedn ginger
  • Juice and zest from 1 lime
  • Pomegranate seeds

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Spinach Lime and Tofu Sauce

GF, DF, vegan, vegetarian

  • 1 cup finely chopped shallots
  • 65 grams fresh spinach leaves
  • 85 grams silken tofu
  • 3-4 Tablespoons olive or coconut oil
  • 2 ½ Tablespoons lime or lemon juice (optional)
  • 2 Tablespoons tamari soy sauce
  • pepper to taste

FB Coc. Rice Ing. 1

 

Method

1. In a medium saucepan, whisk together the rice, water, salt, and coconut milk. Bring to a boil over high heat.

2. Reduce the heat to low, cover, and simmer for 45 minutes or until fluffy and all the liquid is absorbed.

3. Meanwhile, heat the oil in a sauté pan over medium heat and sauté onions until translucent and tender; do not burn. Remove from heat.

4. When rice is finished cooking, add ginger, sautéed onions lemon or lime zest, and lemon or  lime juice, stir to combine.

To Make Sauce

1. Drop tofu into boiling water and simmer 5 minutes. Drain and press out excess water.

2. Put the spinach in a saucepan and cook till wilted. Drain and squeeze out excess water.

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3. Blend tofu, spinach, and shallots. Add lemon juice, tamari and drip in oil till creamy and smooth. Add pepper and taste.

4 Fold a few tablespoons of the sauce into the rice and mould to serve. Sprinkle with pomegranate seeds.

Coco Rice fin.2

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Plant Based Green Vegetable Pancakes – Meatless Monday

This week I’m sharing my recipe for Plant Based Green Vegetable Pancakes served with a Tahini sauce, which is equally delicious with grains or greens and is handy to keep in the fridge.

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Plant Based Green Vegetable Pancakes

GF, DF, Vegetarian

Ingredients

Pancakes

125 gr. spinach leaves, washed

1 cup (50 grm) buckwheat flour

½ tablespoon aluminium free baking powder

1 organic and free range egg

3 tablespoons olive oil

¼ teaspoon sea or Himalayan salt

1 teaspoon ground cumin

1 teaspoon cardamom

¼-1/2 cup plant based milk

1 cup thinly sliced spring onions

1 organic and free rang egg white

pomegranate seeds and juice

olive oil for frying

FB Green Pan Ing.

Tahini sauce 

1/4 cup hulled tahini

1 1/2 tablespoons lime  juice

1 tablespoon tamari (wheat-free, naturally fermented soy sauce)

1 tablespoon umeboshi vinegar  (if you don’t have umeboshi you can add an extra

1 tablespoon of lime juice and ½  tablespoon tamari

1/4 cup boiling water

Blend all the sauce ingredients together and set aside.

Method

1. Wilt the spinach in a pan with a drop of water. Drain and when cool squeeze out moisture. Chop and set aside.

2. For the pancakes combine the flour, baking powder, 1 egg, oil, salt, cumin and milk in a large mixing bowl and whisk til smooth and creamy.

3. Add the spring onions, spices and spinach and mix together gently.

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4. Whisk the egg white until it forms soft peaks  and gently fold into the batter.

5. Heat pan, add oil and ladle two tablespoons of batter into the pan and gently press down.

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6. Cook about 2-3 minutes on each side or until golden.

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7. To serve pile up pancakes and spoon tahini sauce over. Top with pomegranate seeds.

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Seasonal Beetroot and Carrot Muffins – Meatless Monday

One of the things I love to do at the pre-school where I volunteer is garden and then cook what we grow. For this recipe, the children grew the basil, hung it out to dry for a few weeks in the classroom and then we made yummy muffins with it.

A lunch-box favourite and perfect for breakfast, lunch or afternoon tea. Get out the muffin tray and explore different savoury, sweet and healthy muffin recipes.

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Seasonal Beetroot and Carrot Muffins

GF, DF, Vegetarian
Makes 6

Ingredients

  • 3-4 cups grated beetroot and carrot
  • 1/2-cup olive oil (or melted butter)
  • 2 tablespoons toasted and ground pumpkin or sunflower seeds
  • 3 organic free-range eggs
  • 1 cup buckwheat or spelt flour
  • 2-3 teaspoons dried basil, cumin seeds
  • 1 teaspoon baking powder
  • Sea salt
  • Black pepper (optional)
  • Extra seeds for topping

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KIDS CAN

  • Measure out dry ingredients
  • Help grate carrot, beetroot into bowl and watch your fingers!
  • Oil muffin tray and/or put muffins liners in tray
  • Put the wet ingredients into the processor
  • Help add the dry ingredients into the wet.
  • Help spoon mixture into muffin trays and sprinkle seeds on top.

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Method

1. Preheat your oven to 180°C oil a muffin tray. You can line the tray with muffin cases if you want to.

2. Mix the dry ingredients together. (We dried the herbs and here the children rubbed them together to make the dried basil).

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Child muffins 2

3. Mix the grated beetroot, olive oil, seeds and eggs together in a large mixing bowl or food processor.

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4. Add the flour, baking powder and a good pinch of sea salt and cracked black pepper. Stir well until everything is well combined.

5. Spoon the mixture into the muffin cases ¾ full, top with seeds and bake in the preheated oven for 30-40 minutes or until risen and firm.

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6.  Let them cool on a cooling rack before removing them from the muffin tins.

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7. Store the leftover cooled muffins in an airtight container in the fridge. They should last for 5 days in the fridge, or you can freeze them. You can re-heat them in the oven or steamer before serving.