Shelley and I shared these crepes first having some savour with beans and vegetables and then onto the yummy sweet ones with berries, mandarins and coconut yoghurt. The uncooked batter can be stored in the fridge for 5 days if it lasts that long before using it up. Just stir every few days to keep it fresh. It keeps fermenting just like a sourdough starter so if you don’t use it for 7 days remove it from the fridge, add some flour, water, stir and return it to the fridge where it should last another few days.
2 Tbsp. flaxseed meal (ground raw flaxseed) and 3-4 Tbsp. water
Add flaxseed meal and water to a dish and stir. Let rest for 5 minutes to thicken. Add to recipes in place of 1-2 eggs
Melbourne has the best selection of local fermented foods ever. Tempeh which I love to cook, has an enormous variety and one that I played around with while visiting a few months ago. It is a wonderful food for vegans, vegetarians alike and anyone who would like to try a different kind of protein that is fermented and can increase your friendly microbes to boost your immune system and general wellbeing.
½ cup fresh lemon juice
The rind of ½ lemon finely grated
1 tablespoon finely grated fresh ginger
1 tablespoon tamari or Shiro miso
1 1/2 tablespoons mirin
2 teaspoons maple syrup
1/2 teaspoon ground turmeric
¼ teaspoon freshly ground black pepper
150 gm. tempeh
2 – 3 tablespoons sesame or coconut oil
½ cup finely chopped spring onions
a handful of coriander leaves
½ cup pomegranate seeds
1. Combine the juice, rind, ginger tamari, mirin, maple syrup, turmeric and ground pepper in a small bowl or jar. Mix together, taste and adjust if necessary. Set aside.
2. Cut the tempeh in half diagonally, then cut each half again. Pat dry with a paper towel. If very thick, cut in half horizontally as well, but you may need to increase the amount of other ingredients.
3. Place the coconut oil (more if you have cut thick tempeh in half), so the base of the pan is well covered, over a medium high heat. When the oil is hot add the tempeh and fry until golden. Turn the heat down and cook until golden on the other side.
4. Pour the juice mixture into the pan and simmer for 10 minutes, or until the sauce has reduced down to a thick glaze.
Turn the tempeh over once or twice during this time and spoon the sauce over the tempeh from time to time.
5. Sprinkle with spring onions, fresh coriander and pomegranate seeds just before serving or cook along in the sauce.
1 cup unsalted cashews soaked for 30 minutes in warm water
½ cup almond milk
¼ cup basil leaves
2 garlic cloves
2 teaspoons Shiro Miso
1 large egg or Flaxseed egg *
a little leftover cooked veg.(optional)
1-2 cups pasta sauce
1-2 large zucchini or a few slices of Chinese cabbage
Use Organic Ingredients when available
1 small cabbage
1 litre water
1 teaspoon sea or Himalayan salt
2 cups cooked brown basmati rice or quinoa
2 cups finely chopped onions
4 tomatoes diced
½ cup grated carrot
1/2 cup sultanas or Goji berries (optional)
2 chopped shallots
4 cloves finely chopped garlic
½ cup finely chopped parsley
3-4 tablespoons pasta sauce
1 teaspoon dried mint or 1 tablespoon fresh
1 teaspoon salt or 1 tablespoon Shiro (white) miso to taste
1 teaspoon thyme or oregano or 1 tablespoon fresh
½ cup olive oil
coconut yoghurt and pasta sauce to serve (optional)
sauerkraut or another wild ferment to serve
1 cup chickpea flour
1 cup warm filtered water
1 Tablespoon sauerkraut, pickle brine or sourdough starter, miso (optional)
1 Tbsp. extra virgin olive oil
½ tsp. dried rosemary (or oregano, or sage)
¼ tsp. salt
Fresh ground pepper to taste
Additional olive oil cooking if needed
4 Tablespoons sweet potato puree, hummus or anything you like
10 – 12 olives, sauerkraut, etc.
2 spring onions, finely chopped
4-6 tablespoons sautéed kale, purple cabbage or Chinese greens
Other vegetables, capsicum, tomatoes, broccoli, snow peas
Coconut yoghurt mixed with a few teaspoons Shiro miso (optional)
Thinly sliced purple onions
Yield one- 25 cm. round or about three 10 cm. rounds
3. Remove the pan, pour 2 tablespoons of the oil into it and swirl. Stir in the rosemary.
4. Add the rosemary into the batter, then immediately pour the batter back into the pan. Sprinkle on some thin onion strips. Bake or cook for 10 to 15 minutes, or until the pancake is firm and the edges set.
5. Heat the grill** and brush the top of the pancake with 1 or 2 tablespoons of oil if it looks dry. Set the pancake a few inches away from the grill and cook just long enough to brown it in spots. (optional step)
6. Put on toppings, cover with coconut/miso mixture and put under the grill a few minutes.
For another idea, you can make a thicker base with the chickpea flour, cover it with pumpkin or sweet potato puree and just top it with any leftover greens, cauliflower, beans, walnuts, cabbage and ferments too ! Just don’t cook the ferments!
**If cooking on a stove, just flip over and follow instructions to finish.
Why not put a ferment like miso in your pancakes to make them more yummy and lighter. Filled with healthy probiotics- those lovely microorganisms will nourish your gut and boost your immune system and are sugar-free.
5. Flip and cook for another couple minutes until lightly golden. Adjust heat as needed. Repeat for the other crepes.
6. Stack and serve with Coconut yoghurt or Coconut Whipped Cream* and fresh chopped berries or simply serve with pure maple syrup.
If using frozen blueberries, thaw first and drain excess liquid.
If at any time your batter is too thick or if you want thinner pancakes, simply thin it out with plant-based milk.
1. Open the can of coconut milk from the bottom and scoop the layer of white, fatty goodness into a mixing bowl (save the coconut water for a curry or drink.)
2. Blend the chunks of coconut milk with a hand mixer on high speed for 15-20 seconds, just until the mixture turns to liquid. Add the maple syrup and mix until combined. Add the vanilla extract and blend on high speed for 1-2 minutes, until light and creamy.
3. Whipped cream is best served immediately, but can be stored in an airtight container for up to three days. It will harden in the fridge, so when ready to serve, simply blend with a hand mixer on high speed until creamy again.
Use Organic and BPA free ingredients when available
This Sugar-free and high protein snack is loaded with nutrients and great for lunch boxes or a great protein pick me up for morning or afternoon tea.
2 ½ -3 cups chickpeas
1 cup goji berries and/or sultanas ( ½ – ½)
¾ cup ground almonds or walnuts
¼ cup cacao
1 teaspoon cinnamon
1 cup brown rice or almond flour as needed
3 tablespoons ground flax seeds
½ cup soy, coconut milk or other plant milk as needed
2 teaspoons vanilla
½ cup tahini or other nut butter
½ cup maple syrup or 1 cup rice syrup to taste
2-3 teaspoons Shiro Miso
Organic Paleo Museli (apple and cinnamon) *
Organic Buckini (activated buckwheat) Deluxe*
Organic goji berries, coconut, ground nuts, puffed amaranth or quinoa, cinnamon, dried fruit, coconut
maple syrup or rice syrup for brushing on top after baking
GF, DF, Vegetarian
Vegan egg substitute available below
Choose whatever organic seasonal vegetables you find at the market this week if you don’t have the ones listed. You can also use leftover cooked vegetables from the night before. Freshen them up with some chopped parsley or coriander before folding into the tofu mixture.
¾ cup oat flour
½ cup ground activated almonds
½ cup rice or buckwheat flour
½ teaspoon Sea or Himalayan salt
3 tablespoons coconut or olive oil
Water as needed
1cup cooked sweet potato
1-2 Tablespoons Shiro Miso
1-2 Tablespoons Coconut yogurt
1-2 teaspoons ginger juice
a few wild fermented vegetables*
* If you don’t have any ferments, try goji berries, grated coconut, ground nuts or seeds, grated lemon or orange rind, rosemary and dollops of yogurt. If you have ferments any will be fine. I used Wild fermented turmeric cauliflower, carrots, red cabbage and lemon sauerkraut, olives and fresh rosemary from the garden.
** Vegan Egg Substitute: Use one tablespoon of flax seeds and three tablespoons of water to replace one egg. Freshly grind the flax seeds into a fine powder using a coffee or spice grinder. Whisk in the water until it becomes gelatinous.