Plant based Munchies

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


Chocolate pancake skewers with strawberries (GF)

Gluten free vegan chocolate pancakes

Gluten free vegan chocolate pancakes

I made these little cherubs for my niece’s birthday party. The task was an allergy friendly addition to the food table! So these are gluten free, dairy free, egg free, nut free, soy free pancakes! Wow! Exhausted already? Hopefully nobody has a strawberry allergy 🙂

I have posted a number of varied pancake recipes on this site on a hunt for a “go-to” recipe. Dave and I particularly like the hazelnut pancakes I have to say, but the kids are not as in favour of those as we are (Mr 5 thinks he doesn’t like nuts!). And if you have GF flours in stock, these are super easy to whip up (no pulverising nuts required 😉 ). They are also really delicious!

I thought I wasn’t a fan of buckwheat. I have no idea why I thought that. Because this really works. I’m really glad I gave it a go! It doesn’t have a strong flavour like millet or amaranth or even coconut flour can give.


1/2 cup brown rice flour

1/2 cup buckwheat flour

1/4 cup Arrowroot flour (tapioca)

1 tsp baking powder

3/4 cup rice milk

2 T rice syrup

1/4 cup coconut palm sugar (or just use more rice syrup)

1 heaped T cacao powder

Mix mix mix and lightly fry 🙂 Easy done.

Add a little more milk if the mixture is too thick…and enjoy! What better than chocolate pancakes for breakfast 🙂



Chocolate peppermint slice

Chocolate peppermint slice

Chocolate peppermint slice

I just adore these adaptable recipes! This is vegan, gluten free and pretty healthy in the scheme of things!

You could make this a raw slice by creating a base out of nuts/dates/cacao. Or use flour etc and bake it like I have. You could also make the middle out of a silken tofu base rather than coconut (although it will form a soft pie-like centre instead). I had a lot of trouble deciding on each layer but was happy with the result!
Had a 3 year old yapping at me for a taste so the photo was a bit rushed but it tastes good, I swear :). Hope you enjoy!
1.5 T chia seeds (chia meal if preferred)
1 T apple cider vinegar
1/4 cup  rice syrup
1/4 cup coconut oil, melted
Mix together.
1 cup  nut meal (I used a combo of almonds and walnuts, processed in food processor)
1/2 cup coconut flour
1 tsp baking soda
1 tsp baking powder
2 T cacao
Mix ingredients together and press into lined baking tin. I used a 9 ” round.
Bake at 180 deg C for 15 minutes. Allow to cool.
1 cup shredded coconut
2 tsp coconut oil, melted
1 T agave nectar
1/4 cup coconut cream, chilled
1 tsp peppermint extract (but start small and add this to taste!)
Add the coconut, oil and nectar to the food processor and process away until it begins to smooth. This takes a long time so walk away and do something else rather than watch it! It will get there! Then add the coconut cream and peppermint and mix.
Press on top of the base and refrigerate whilst making the top layer.
2 T cacao
1/4 coconut oil
2 T agave (or rice syrup)
4 squares dark chocolate, melted
Melt the coconut oil and dark chocolate and stir in the cacao and agave. Pour over the peppermint layer and set in fridge.
* You can use all dark chocolate for this or leave it out completely and add more cacao and agave. I like the combination of both but either or all options will work well.
This recipe is a combination of so many things! Each has been adapted but the base is based on the Spunky Coconut, the centre is based on Fork and Beans


Crunchy peanut butter ice cream

Crunchy Peanut butter ice cream

400ml full fat organic coconut cream (100% coconut if possible)

3/4 cup peanut butter (natural, 100% peanuts)

3 T Agave nectar/rice syrup

1 tsp vanilla extract

1/2 tsp xanthan gum

sprinkle of salt

1/2 cup crushed roasted peanuts

Mix together and freeze. If you have an ice cream maker, this is ideal as it keeps incorporating air into the ice cream. Otherwise, stir every hour or so whilst freezing.

This ice cream will need to sit out for a short while to soften before serving. It is absolutely moorish! Beware!

Leave a comment

Easy peasy chocolate cake

Easy peasy chocolate cake

Easy peasy chocolate cake

This is a pretty stunning super quick cake – with ingredients you probably have on hand!

It IS gluten (it was for my dad- happy birthday dad!). My recommendation if you are gluten free would be to replace with your own GF mix or use 2 cups brown rice flour, 1/4 cup millet flour and 3/4 cup tapioca starch if you want to make your own. I have confidence in this cake!

This recipe is adapted from Grist and makes one 8-inch cake. I made double for the picture included.

1 1/2 cups all purpose flour
1 1/2 cups wholemeal Atta flour
1 cup Agave nectar     (if you like things SWEET, perhaps do 3/4 cup agave and 3/4 cup coconut palm sugar)
2/3 cup unsweetened cacao powder
1/2 teaspoon sea salt
2 tsp bicarb soda
2 tsp baking powder
2 T apple cider vinegar
1 tsp vanilla extract
2/3 cup virgin coconut oil, melted and cooled slightly
3/4 cup coconut cream
1 cup water

Preheat the oven to 180 degrees C.

Mix the dry ingredients in a large mixing bowl. In a smaller bowl, mix together the vinegar, vanilla, agave, coconut oil, and coconut cream/ water. Pour the wet ingredients into the dry ingredients and whisk until well blended and smooth.

Pour the batter into the prepared pan and bake for about 20 minutes or until a toothpick or thin knife blade inserted into the middle of the cake comes out clean.

Cool the cake completely on a rack.

Ice with a ganache of cacao/coconut cream/agave mixed together and enjoy!


Whole food samosas (Gluten free)

Whole food samosas

This is such a special recipe. Samosas are one of those spectacular Indian foods that is often deep fried – and not necessarily great for the body. Gluten Free Vegan girl has come up with an oil free, gluten free and more importantly, whole food samosa recipe. And it’s good. Really good!

What surprised me was that I made a batch and had heaps of left over filling so I put the rest in puff pastry (knowing my kids love anything in pastry!) and both of them preferred the buckwheat version! I was stoked. So grab yourself some brown rice flour, buckwheat flour and flaxseed or chia. They don’t look spectacular but the taste it!


  • 1 cup brown rice flour
  • 1 cup buckwheat flour
  • 1/2 cup ground flaxseeds (I used chia)
  • 2 tsp baking powder
  • 1 tsp salt
  • 1 cup water

Sweet potato & green pea filling:

  • 4 heaped cups cubed sweet potatoes, with or without peel                 (I added in some carrot etc too)
  • 2 cups green peas or lentils (frozen or fresh)
  • 2 yellow onions, chopped
  • juice from 1/2 lemon
  • a few tbsp water

Spices, to taste:

  • garam masala
  • red curry powder
  • ground ginger
  • garlic powder
  • cayenne pepper
  • cumin

Head over to gluten free vegan girl‘s site for the instructions on how to make. Brilliant recipe.

Leave a comment

Strawberry ice cream

Strawberry ice cream

Strawberry ice cream

1 pkt organic silken tofu

1 cup non dairy milk

2 cups strawberries

1 ripe banana

1/3 cup agave or rice syrup

2 T coconut oil (liquid)

1 tsp vanilla extract

1/2 tsp xanthum gum

1/2 tsp apple cider vinegar

I used as a base for my recipe idea although didn’t follow it entirely. Mainly because I don’t want to use vegetable oil or white granulated sugar. But despite the fact that I didn’t follow the process entirely, the site gives a great deal of info about the science of ice cream making if you are interested (including the role that xanthum gum plays). It’s worth a read if you want to venture into ice cream making!

Blend all ingredients and freeze – stir every hour or so to help incorporate air.

Otherwise if you have an ice cream maker, cool the mixture in the fridge and then pop in the ice cream maker to chill and churn.

1 Comment

Aloo tikki (Indian potato patties)

Aloo tikki

Aloo tikki


Ok so for some reason they look a little squishy in this photo! But truly, these golden little nuggets are so tasty. We don’t eat potato really much these days but I so wanted to try these and they really lived up to – and exceeded – my craving expectations. It is so so simple. Really an Indian hash brown if you like.


3 large potatoes, peeled, boiled, and mashed

1/2 cup green peas

handful of coriander, chopped

1 spring onion, chopped finely

1 tsp ginger powder

1 tsp garam masala

1/2 tsp cumin

1 tsp lemon juice

salt and pepper for seasoning


Mix all ingredients together and squish together to form little (or big) balls. They do cook better if squashed flat a little I find. Lightly fry for a couple of minutes on each side.

The outside is oh so crunchy and the inside is soft and rich in flavour.

Some recipes seem to add breadcrumbs. I could be wrong but I don’t think this is true of traditional Aloo tikki? I wanted to keep them gluten free – but you could add besan flour (chickpea) if you wish.

There are also many variations on the spices added i.e. coriander (ground), onion, chilli etc. (I personally would have added chilli but I know my 3 yo would complain so I’d rather him be able to eat them!)

Whatever you do, you can adapt this to suit your style as always, and enjoy, they are delicious!