Plant based Munchies

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


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Black bean and Wasabi mayo chargrilled wraps

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Sooooooo….. I have had a long hiatus from recipes! Thanks to the loyal followers for the messages and prompts to show up again! I think as life got busy, we retreated into our favourite recipes and I needed a little dose of space (which found me today 🙂 ) to get back into a creative groove!

And I’m SO glad. SO SO glad.

I know nothing about wasabi… except once I tasted it and it was zingy and different and delicious. So I thought I’d roll with that today and went on the hunt for some wasabi paste (turns out it is at any supermarket!). This recipe is not as simple as it looks but it is worth EVERY second. Love to hear your thoughts.

 

Wasabi Mayonnaise:

1 pkt organic silken tofu

1 tablespoon rice wine vinegar

1 crushed garlic clove

1 tsp dijon mustard

1 tsp nutritional yeast (optional)

1 tsp wasabi paste (this will make it spicy! Decrease if you don’t love the zing)

1 squeeze of lemon

salt

 

Blend all these ingredients together and refrigerate.

 

For the salad:

mixed leaf lettuce

snow peas (julienned)

shredded carrot

cucumber

avocado

chargrilled corn (fresh corn, cut off the cob and chargrilled)

spring onion

corriander

 

For the black beans:
I used canned black beans this time, for ease:

rinse, add to 1/2 sautéed onion and some diced capsicum.

Add a sprinkle of smoked paprika and garlic.

 

For the tortillas: 

Simply spray oil and place tortillas onto a skillet to chargrill.

 

Wrap away!
I do enjoy these DIY meals where everyone can serve out their favourite bits. Be sure to add some lime to the platter so you can add a little squeeze.

The wasabi mayonnaise is a total hit! It is a unique flavour and this meal ticks all boxes – the beans give a boost of nutrition, whilst the salad is fresh and light and healthy, and the wasabi gives a beautiful zing.
Enjoy!

 


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Baked Mexican spiced potatoes

Mexican baked potatoes
…enough said!

As per usual with my recipes, these are super flexible. Do what works for you – but hopefully this will give you some inspiration to begin with. We LOVE these.

You need to start with some large potatoes – either sweet potato or white is fine. I tend to like the big white ones for this recipe but you choose for yourself 🙂

 

Ingredients

6-8 large white potatoes

Favourite mexican toppings

 

 

Spice mix:

1 tsp cumin powder

1/2 tsp onion powder

1/2 tsp garlic powder

1/2 tsp smoked paprika powder

1/2 tsp salt

1/4 tsp tumeric

1/4 tsp chilli flakes

Halve the potatoes lengthways and boil. Once softening (not super soft), scoop out the centres and allow the skins to cool. Gently toss in oil to coat them and rub/sprinkle spice mix all over them. Bake them on a lined tray at 200 dec Celsius for 30 minutes or until crispy.

Top with the above toppings – or any of your favourite mexican toppings.

(NB I sauteed onion and black beans together with garlic, smoked paprika and a diced tomato. I also used chopped salad ingredients – lettuce, corn, capsicum, cucumber, grated carrot, celery, and guacamole. I finished it off with a dollop of Mythos garlic dip (DELICIOUS) but you can use salsa or anything that suits).

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Spicy black beans in a chickpea wrap

Spicy black beans in a chick pea wrap

Spicy black beans in a chick pea wrap

Could this get any easier?

I’ve known I like black beans but cannot seem to find them in any supermarkets around here. I know there are dried ones in the Central Markets but to be honest, I don’t think that far ahead to soak them the night before…that, and I haven’t been to the Central Markets in almost a year!

Anyhoww…. I struck gold recently with a little health food/lolly shop of sorts (don’t ask me how those two things go together?) in Brighton which sells tinned black beans. Yay!

Basically, make the Frijole Refritos recipe but do it with black beans. And chilli! AWESOME. LOVE black beans.

Frijoles refritos black beans

Frijoles refritos black beans

Now, onto the wrap. We have dug ourselves in a kind of hole lately. Gluten free is one thing. I really dislike gluten free wraps. They are made from useless things and they taste horrible. So we’ve been erring on the corn side of life. The trouble with corn is that unless it’s organic, it’s going to likely give us cancer or as the rats discovered, they were made infertile within two generations :(. I don’t want to leave that legacy with my kids so we eat organic where possible and where can you find corn tortillas that are organic and not filled with the likes of maize and fillers?

Hmm.

So I’m pretty excited to say the least that this TWO MINUTE recipe for chick pea based wraps actually works. And it actually wraps. Unfortunately I filled mine so full that I couldn’t wrap it all the way around but hey, it still held it all together and didn’t fall to pieces! That’s a serious win!

Recipe you ask?

1 cup besan flour (that’s chick pea flour)

1 cup water

And that’s it. Now. I added 1 tsp onion powder, 1 T nutritional yeast, 1/2 tsp garam masala and a shake of salt. But that’s up to you. It’s SO EASY.

Whisk the batter and then spray a hot pan and drop 1/2 cup full and spread it around into a thin layer. Leave it for 30 seconds, then flip over and let it brown on the other side.

Done.

Black beans in chick pea wrap

Black beans in chick pea wrap

So insanely easy.

I topped the wrap with black beans in a Frijoles Refritos style, added guacamole, yellow capsicum, lettuce, spanish onion, tomato, grated carrot and fresh coriander.

Life is good!


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Frijoles Refritos (Refried beans)

Refried beans

Mexican is my new obsession (food, that is). There’s a little place near here called Lucky Lupitas which has a pretty divine tostada option and hey, Mexican is easily plant based food. Any staff in a Mexican restaurant tend to say “Vegan? Oh yeah. We can do that”. It’s no stress because their cusine is not built around dairy and meat like others. Having said that, I have read that many Mexican places (esp in America) use lard instead of oil in their cooking. That would be good to watch out for.

My main issue is I’d like to buy tostadas but can’t seem to in Adelaide *sigh*. I’m ok with tacos and burritos etc although they are not really a diet staple for us and Dave would prefer not to eat them at all. He did manage to find corn based tortillas which is good but they aren’t organic and are presumably GM. Anyway if you can find ingredients you like, it’s not hard to make your own tostadas.

But I digress. I am in love with Mexican food. And it works for the kids (if it’s not too spicy) because they like building their own food empire and they like the control they get in choosing a bunch of foods to add to their Mexican feast. When I served this bean dish up with a bunch of chopped salad ingredients and corn tortillas for dinner, Mr 3 said this was the “best tea EVER” and Mr 5 said it was a “great idea mum, 11 out of 10”. Their little eating habits have been slower to change than ours but are amazingly different to what they were before WE changed our habits. It’s inspiring.

Here’s a really simple recipe for Refried beans – which aren’t refried at all, but it’s the name for a bean base to use in Mexican cooking. I  read the proper translation is “Well-fried” rather than “re”. You could, however, just serve it up for breakfast with avocado and asparagus or mash it through a green salad. It doesn’t have to be  in a taco/tortilla/tostada.

  • 1 cup pinto beans/kidney beans/black beans
  • 1 spanish (purple) onion,chopped
  • 2-3 garlic cloves, minced
  • 2-400gm tinned or fresh tomatoes (I put this variation because usually it is less but I like it MORE tomatoey)
  • 1 bay leaf
  • 1/2 tsp cumin
  • 1 finely chopped chilli (or to taste)
  • Salt to taste
  • Few cilantro sprigs for garnish

As one of our friends found out the hard way, beans need to be soaked prior to cooking if using dried beans or they will give you food poisoning!

Otherwise you are safe with tinned :). Saute the garlic and onion and add in the remaining ingredients. Simmer for 15 minutes and then mash with a fork (or blend with a blender if you prefer a smoother sauce).

Easy as – and so nutritious and tasty!


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Chocolate bean biscuits

Choc hazelnut bean cookies

Some weeks ago I made those red kidney bean chocolate cakes and was super excited. These, might I say, are right up there.

I was reading recently about how many beans we need to eat in a week to get maximum benefit and thought it would be good to up the quota for the kids somehow!! Chocolate bean biscuits, how awesome. These have black beans and chick peas in them and you can’t even tell. Thanks to A Dash of Compassion for the recipe. I have tweaked it slightly – but only a tiny bit. The original has coffee extract which I wasn’t keen on for the kids but you might like it. I also think if you’re not into hazelnut it would be easy to leave that out and add orange zest for a choc orange biscuit! I’m going to have fun playing with these.

Just a note on the beans – I used dried beans which you need to soak overnight, rinse, then boil/simmer for an hour until soft. As it turns out from what I have read, there is little nutritional difference between tinned beans or dried – tinned beans are not like vegetables which lose their nutrition. Therefore – use a tin! It’s much less stress draining and rinsing tinned beans than remembering to soak, boil, rinse and cool dried ones.

The upside of using dried beans is that they are so cheap. And, I guess, there could be concerns around BPA in cans. Or added salt. So there’s your choice 🙂 (Happy to be corrected if anyone has info that dried beans are better?).

  • 1 1/2 cups cooked black beans, rinsed
  • 1/2 cup cooked chickpeas, rinsed
  • 1/2 cup cacao powder
  • 1/4 tsp sea salt
  • 1 tsp vanilla extract
  • 1/2 cup agave/rice malt syrup/ pure maple syrup….
  • 1/4 cup coconut oil, melted
  • 2 tbsp ground chia seeds (or flax meal)
  • 1/2 cup ground hazelnuts

beans

  1. Preheat the oven to 190 deg C and line a tray with baking paper.beans2
  2. Using a food processor, process the black beans, chickpeas, cocoa powder and salt until it turns into a thick, flour-like consistency.
  3. In a medium bowl, whisk together the maple syrup, coconut oil, vanilla and chia seeds until well combined. Pour the mixture into the food processor and process until smooth. I let my processor run for about two minutes and scraped down the sides of the bowl halfway through.
  4. Remove the processor bowl from the base and remove the blade. Fold in the hazelnut meal.
  5. Drop rounds onto the prepared tray and use a wet finger or the back of a spoon to flatten and mold into cookie shapes. Keep in mind they won’t spread while baking. Add a few more nuts to the top of each cookie.
  6. Bake the cookies at 190 deg C for about 15 minutes, or until the tops of the cookies are fairly dry to the touch. You don’t want the middle to feel too wet or the cookies will be very fudge-like.
  7. Cookies can be stored in an air-tight container in the fridge.

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