Plant based Munchies

A journey towards whole food, plant based, healthy eating….


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Apple, rhubarb and yoghurt muffins

Apple. rhubarb and yoghurt muffins

Apple. rhubarb and yoghurt muffins

My mum gave me a bunch of fresh rhubarb from her garden on the weekend. Having a few ideas of what to do with it, we boiled it up with some green apples and decided to freeze some batches so that I can use it over the coming weeks as ideas strike. In the meantime, I needed to make some muffins for the kids’ lunch boxes and thought apple and rhubarb sounds like a golden idea!

I used stevia in this recipe as I am really trying to move away from the use of sugar and sugar-like products. I like stevia. It doesn’t give me headaches (like sugar) for one thing but some people find it has an aftertaste. I don’t notice that, and the kids don’t seem to either so it is probably an individual thing. If you don’t use stevia, you can use rice syrup or agave or whatever your choice is. You could add dates if you’d like alternative sweetness that way.

Ingredients:

1 cup wholemeal atta flour (or GF substitute)

3/4 cup quick oats

1 tsp baking powder

1/2 tsp bicarb soda

3/4 tsp stevia powder (or 1/2 cup rice syrup or coconut palm sugar)

1 cup stewed green apple and rhubarb pieces

1/2 cup coconut yoghurt

1 tsp vanilla

2 T rice bran or coconut oil

Mix the dry ingredients together before mixing in the wet ingredients. Add to a greased muffin tray and bake at 180deg C for 15 minutes or until skewer comes out clean.

*NB if you feel your mixture is too dry, add 1/4 cup non dairy milk. I was deliberating about whether to do this or not and chose not to but it depends on your mix. It won’t hurt it! 🙂

 

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Roasted carrot and lime soup

Roast carrot and lime soup

Roast carrot and lime soup

My 3 year old has been asking for carrot soup. Interesting! Years ago Dave and I used to make a carrot and lime soup. I can’t remember why or where we got that idea but it was golden to dig that recipe out of our memory banks today. It is delicious!

1 kg carrots

1 garlic clove

1 inch ginger

2 limes

oil

3 cups water or veg stock

Pretty simple ingredients!

Peel the carrots, remove the ends, and place them in a baking dish. Lightly oil them, dust them with salt and pepper, and squeeze the juice of 2 limes over them before roasting them in the oven at 200 deg C until browning.
Saute the garlic and ginger , add in the roasted carrots and 3 cups hot water. Simmer for 10 minutes before pouring soup into a blender.

Blend REALLY well for a smooth consistency.

Roast carrot and lime soup

Roast carrot and lime soup


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Anzac(ish) biscuits

Anzac-ish biscuits

Anzac-ish biscuits

This is a special Anzac Day edition!

In Australia we celebrate/commemorate Anzac day on 25th April each year. On this day we remember those who have fought for this country and lost their lives. Anzac stands for the Australian and New Zealand Army Corps.

On this day it is quite a strong tradition here to make “Anzac” biscuits. I think Anzac biscuits, although now are a fairly standard biscuit treat, were originally a treat from war time and on a tight budget. Usually they primarily consist of oats, sugar, honey and butter!  Ok, so in this healthy recipe I have kept the oats at least. Hence, they are called Anzac-ish biscuits!

1/2 cup soaked dates, pulverised in the food processor.

1 1/2 cups oats

2 T nut butter

1 T coconut oil

1 tsp cinnamon

1 tsp bi carb soda, dissolved in 1 T hot water

Process all ingredients in the food processor and form into balls, then press down flat on a lined baking tray. Bake at 170 deg C for 20 minutes or until brown. Enjoy!

 


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Healthy peanut noodle salad

Healthy peanut noodle salad

Healthy peanut noodle salad

SUCH a lovely, light healthy lunch. Or a main meal for dinner. Given that I have a love-hate relationship with lunchtimes, this one works well for me. It is quick, easy and healthy. And anything that has a peanuts/satay feel to it is a win for me. If you can’t do peanuts, you could always substitute in another nut butter and I’m sure it would be just as delicious.

There are so many substitute options to this salad it’s ridiculous so make it your own! You could make it with pasta noodles if you prefer or soba noodles. But here is what I did:

Ingredients:

Rice vermicelli noodles, soaked in boiling water and drained

Broccoli

Carrot, finely sliced

Celery, finely sliced

Cucumber, sliced using a peeler to make slithers

Spanish onion, finely sliced

cashews

Handfuls of chopped fresh mint, coriander and spring onions.

Toss the noodles, salad ingredients and herbs together with the following sauce:

*NB. The water content in the sauce is important to keep, as tossing the sauce through the noodles will prevent them from sticking together.

Peanut sauce:

1 spanish (purple/sweet) onion, finely chopped
1 small garlic clove, minced
1 teaspoon minced ginger (or ground)
3 T peanut butter (100% peanuts. You could easily just process peanuts until smooth as an alternative)
2 T  soy sauce
2 T rice bran or coconut oil
1 tsp rice syrup
1 tsp sesame oil
juice of 1 lime

Whisk together.

Healthy peanut noodle salad


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Homemade coconut yoghurt

Homemade coconut yoghurt

Oh yes. It is here 🙂 And it is worth the wait.

What you will need:

1/2 cup soy or coconut yoghurt with live cultures – (or you could use dairy free probiotic pills or vegan yoghurt culture)

4 cups coconut cream

1 T rice syrup

1/4 cup tapioca flour/thickening agent

1 Thermometer

First, get your jar/s sterilised and ready and warm (either in boiling water or an oven).

Second, put iced water in your sink, ready.

Whisk the tapioca flour and 1/2 cup coconut cream until smooth. Add 2 1/2 cups coconut cream and whisk.

Heat until at 80-85 degrees Celsius (180 deg F).  Whisk in the remaining coconut cream and transfer the saucepan to the iced water in the sink to bring the temperature down.

When the temp comes down to 46 deg C (115 degF), add in the yoghurt (or culture or probiotic) and rice syrup.

Stir through, then add your yoghurt mix to jars.

The trick now is keeping them warm. There are many ways it seems!

You could heat your oven slighlty (as low as it will go), then turn it off and leave your yoghurt in there overnight (mostly people say a 60W bulb in an oven will be enough!). Make sure you don’t heat your oven so much that you bake your yoghurt! 🙂

You could wrap your jars with towels and place them in an esky with a warm wheat pack.

You could always use a yoghurt maker!

Or I’ve even read of someone who placed their bowl (with a lid) on top of their modem and put a desk lamp pointing down on top. Lol!

I placed my jar of warm yoghurt in an oven mit, wrapped it up with a towel and placed it in a small cooler bag which is heavily insulated.

Either way, it should take at least 8 hours for the cultures to grow.

Then you can pop it in the fridge and add passionfruit/raspberries – whatever you like to it as desired. Or eat it as is! YAY! I love having plain coconut yoghurt in the fridge and then of a morning, can decide which flavour I would like it. We have done vanilla, mixed berries and passionfruit so far. Blend it up with strawberries would be gorgeous too.

Here’s what the berry one looked like:

Berry coconut yoghurt

It’s a pretty involved but very quick process actually and saves a TON of money buying commercial yoghurts. Depending on how much you buy your coconut cream for, what I’ve worked out is that this costs 20-30% of the cost of buying commercial coconut yoghurt.

Amazing. EDIT: Actually, I don’t know where I got that figure from. 250ml of coconut yoghurt costs $10 to buy commercially. Say you spend $6-7 on buying coconut cream, that will actually give you 500ml of yoghurt, maybe more. I should work it out exactly but the bottom line is, it is sooo cheap to do.

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Peanut banana ice cream

Peanut banana ice-cream

In two ingredients.

Seriously.

Blend 2 frozen bananas (easiest if frozen without skins) with 2-3 T peanut butter.
Totally divine. I personally love vanilla extract in everything so a teaspoon of that works well too 😉

Our peanut butter has nothing but peanuts in it so how good is that for ice-cream – peanuts and banana!

The kids wanted syrup on top *face palm* so I remembered we have some Carob syrup (which is just carob and water)…and this is the fudgey goodness it turned into:

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You could add anything to this:

cacao nibs, peanut bits (like we did), cranberries, pistachios…

anything. And people will think you’re a genius. Lol!

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‘Fatoosh’ salad

Fatoosh salad

Fatoosh salad

After school one day my eldest and I were watching “Good chef, bad chef” making a Fatoosh salad which is a Lebanese salad. To my surprise he excitedly said “MUM can we have THAT?”. Surreeee…. so we did 😛 Well, this is my version of it.

1 baby cos, roughly chopped

1 lebanese cucumber, chopped

1/2 red capsicum, chopped

1/2 punnet cherry tomatoes, halved

2 radishes, finely sliced

2 spring onions, diced

1/2 bunch dill, chopped

1/2 bunch mint, chopped

1 T sumac

1 lemon, juiced

Construct the salad ingredients and sprinkle sumac and lemon juice over the top.

In the mean time,

mash together fresh oregano, dried oregano, salt, 1/2 clove garlic, oil and sesame seeds and brush over 2 mountain bread wraps.

Bake at 180 deg c until brown and crispy. Break the crispy flat bread over the salad (or leave off if you are gluten intolerant).

The sesame seeds fall all over the salad when breaking the flat bread. This is such a delicious, zesty salad. I adore sumac as a spice, and I hope you love it too! The sumac is the making of this salad (that, and the divine crunchy tasty crispbread) so make sure you go out and get some sumac before attempting this one 🙂

Fatoosh salad