Posts Tagged ‘vegan’

Imogen ups the ante

Not one to be one-upped by her big brother, Imogen chose her own 3-course menu tonight. We had Warm Potato Salad for entrée, Sweet Potato and Kale Curry for mains, and Vanana Ice Cream topped with Hot Fudge Sauce for dessert. Now, I can’t even remember the last time I bought white potatoes; they’re fairly low on the nutrient density chart. However, both my kids love potatoes and as every wise parent knows, you have to pick your ‘no’s. I’d rather say ‘yes’ to white potato salad now, so I have a ‘no’ left in my bag for when my little sweet-toothed angel is begging for a vegan cupcake :).

Warm Potato Salad

Ingredients

Salad

4 medium Desiree potatoes, diced (leave skin on)

Large handful each of parsley and tarragon

50 g tahini

60 g apple cider vinegar

2 tbsp wholegrain mustard

1 tbsp caraway seeds

Tasty salad seed topping

120 g pumpkin seeds (pepitas)

120 g sunflower seeds

60 g sesame seeds

1 tbsp balsamic vinegar

Instructions

Salad

Steam potatoes until tender – about 12 minutes.

Meanwhile, whiz herbs in food processor, then add tahini, apple cider vinegar, mustard and caraway seeds and pulse until well-mixed.

Drain potatoes, allow to cool slightly, then toss with herb dressing and top with a few tablespoons of Salad Seed Mix.

Salad seed mix

Toast seeds in a non-stock frying pan over medium-high heat, shaking pan frequently, until seeds are just beginning to brown. Remove pan from heat, pour balsamic vinegar over seeds and stir vigorously with a wooden spoon. Store leftover seeds in an airtight container.

Warm Potato Salad

Sweet Potato and Kale Curry

Ingredients

1 onion, diced

4 cloves garlic, minced

2 tbsp curry powder

2 tsp turmeric

1/2 tsp chilli flakes

1 tbsp black sesame or nigella seeds

1 large sweet potato, peeled and diced

2 carrots, diced

200 g pumpkin, peeled and diced

1 zucchini, diced

300 g mushrooms, sliced

1 bunch kale, de-stemmed and finely shredded

600 g cooked chick peas

300 g green beans

1/3 cup cashew ‘yoghurt’, reserved before adding grated cucumber in Cucumber Raita recipe below

juice of 1 lemon

Instructions

Water sauté onion, garlic and spices for 2 minutes. Add seeds, all vegetables except beans, chick peas and water, and simmer for 15 minutes. Add beans and simmer for another 5 minutes. Add lemon juice and cashew ‘yoghurt’ and simmer for another 3 minutes.

Sweet potato and kale curry

Vegan Cucumber Raita

Ingredients

80 g raw, unsalted cashews
100 ml water
juice of 1 lemon or lime
pinch of cumin
1 small Lebanese cucumber

Instructions

Soak cashews in water for 2 hours. Put cashews and water into a blender or food processor, and blend on high speed until very smooth and creamy. Blend in cumin and juice. Grate cucumber and stir into cashew mix.

Cucumber raita

Vanana Ice Cream with Hot Fudge Sauce

Ingredients

Ice cream

4 bananas (peel and roughly chop before freezing for at least 24 hours)

2 tsp vanilla extract or vanilla powder

50-100 ml plant milk

Fudge sauce

100 g pitted dates, roughly chopped

30 g cacao

150 ml plant milk

Instructions

Ice cream

In a high powered blender or food processor, blend banana and vanilla with enough plant milk to make a soft-serve consistency. Scoop out into chilled bowls.

Fudge sauce

Blend all ingredients together, then transfer to a saucepan and stir over medium heat until sauce is bubbly hot. Or cook in Thermomix at 100°C for 2 mins on sp 8, then reduce to sp 4 and continue cooking for 3 mins.

Pour hot fudge sauce over ice cream.

Vanana ice cream with hot fudge sauce

Mushroom loaf & chocolate banana pie from Imogen

Everyone in my family loves Mushroom Loaf, so Imogen decided to try her hand at it this week. We adapted the Chocolate Banana Pie from the Thermomix cookbook A Taste of Vegetarian. You can cook the filling on the stove if you don’t have a Thermomix.

Mushroom loaf

Ingredients:

¾ cup brown rice
1½ cups water
1 medium onion, finely chopped
1/2 cup chopped celery
2 cups chopped Swiss brown mushrooms
1 tbsp Dr Fuhrman’s VegiZest
2 tsp paprika
1½ tsp oregano
1½ tsp basil
1 tsp thyme
2 tbsp arrowroot
4 tbsp water
250 g silken firm tofu, drained
¾ cup chopped walnuts
¾ cup rolled oats, coarsely ground in food processor

Method:

Bring rice to boil in 1½ cups water and simmer, covered, for 30 minutes.

Sauté onion, celery, mushrooms, VegiZest, paprika and herbs in a small amount of water until vegetables are soft, stirring occasionally.

Preheat oven to 180°C.

Blend arrowroot, water and tofu in a blender or food processor. Add walnuts and blend until smooth.

In a bowl, mix together tofu mixture, vegetables, oats and cooked rice.

Line a loaf pan with baking paper. Add mixture to pan and bake for 1 hour and 15 minutes. Allow to cool for 30 minutes. Turn loaf out and slice.

Mushroom loaf

Chocolate banana pie

Ingredients

Pastry

30 g date sugar

30 g raw almonds

210 g wholemeal flour (we used spelt)

130 g tahini

1/2 tsp mixed spice

1/4 cup water or orange juice

Filling

90 g raw cashews

1 vanilla bean

70 g pitted dates

50 g cornflour or arrowroot

340 g water

25 g cacao (raw chocolate powder)

70 g malt extract

50 g tahini

2 bananas

Instructions

Pastry

Mill sugar in Thermomix for 3 sec on sp 9. Set aside.

Mill almonds in Thermomix for 5 sec on sp 8.

Add flour, tahini, date sugar and spice and mix for 10 sec on sp 6, until mixture resembles breadcrumbs.

Set dial to closed lid position, add juice and owater and knead in Interval speed for 15-20 sec to form dough.

Turn mixture out onto a floured board and knead lightly.

Roll out and place in a flan dish or springform pan. Blind bake at 160°C for 10 minutes, then set aside to cool.

Filling

Mill cashews and vanilla bean for 10 sec on sp 8.

Add all remaining ingredients except for tahini and bananas. Cook for 6 mins at 90°C, then a further 2 mins at same temp on sp 5.

Slowly drizzle tahini through hole in lid onto rotating blade, incorporating over a 1 minute period on sp 4. Allow to cool in bowl for 5 mins.

Slice bananas into cooled pie shell. Pour chocolate mixture over and allow to cool to room temperature before chilling in refrigerator for up to 3 hours before serving.

Mmmm… pie!

Chocolate banana pie

 

 

Mitch’s delish quiche

We adapted this recipe from the Thermomix A Taste of Vegetarian cookbook. Simple, nutritious and delicious!

Leek and kale quiche

Ingredients: crust

100 g almonds

40 g sesame seeds

200 g rolled oats

120 ml water

Ingredients: filling

1 onion, peeled and roughly chopped

1 leek, cleaned and roughly chopped

3 cloves garlic

1/2-1 red chilli, de-seeded

1 bunch kale, de-stemmed

50 ml water

100 g raw cashews

150 ml water

40 g cornflour or arrowroot

250 g silken tofu

Instructions: crust

Grind almonds, seeds and oats in food processor or Thermomix (sp 9) for 1 minute. Add water and mix for 5-10 seconds (sp 6). Press into quiche dish or springform pan.

Instructions: filling

Pre-heat oven to 160°C.

Chop onion, leeks, garlic, chilli and kale in Thermomix bowl for 5-10 sec on sp 7 (or hand-chop finely). Add 50 ml water and sauté for 4 mins at 100°C on sp 1 (or transfer to a frying pan and water sauté). Remove vegetable mix from Thermomix bowl.

Place cashews in TM bowl and mil for 30 sec, sp 9 (or grind in food processor). Add 150 ml water and blend for 1 min on sp 9. Add cornflour/arrowroot and tofu, blend for 30 sec, sp 9. Add sautéed vegetables and mix for 5-10 sec on sp 6.

Pour into unbaked pie crust and bake for 45 minutes.

Leek and kale quiche

For dessert, we made Rhubarb and Apple Crumble

Rhubarb and apple crumble

 

Imogen learns to cook one of her favourites!

I have been making lentil bolognese for my family for years, so this week, rather than road-testing a new recipe, Imogen decided she wanted to learn how to make it. I usually serve it over black bean spaghetti which is fantastically nutritious and delicious. Imogen, however, wanted to have the sauce over gnocchi instead. I’m not crazy about gnocchi because it’s a very high glycaemic index food with low nutrient value, but just this once I let Imogen have her way :). We had the gnocchi and bolognese with some steamed vegies  – including some delicious silverbeet the kids brought home from the school vegetable garden.

Red Lentil Bolognese

Ingredients

2 cups water
1 cup red split lentils
1 onion, chopped
2 cloves garlic, minced
300 g eggplant, diced
400 g can diced tomatoes (no added salt)
2-4 tablespoons tomato paste (no added salt)
1 tsp paprika
1 tsp dried basil
1 tsp dried oregano
freshly ground black pepper

Instructions

Place the water, lentils, onion and garlic in a medium saucepan and bring to the boil. Reduce heat and simmer, covered for 5 minutes. Add eggplant and continue simmering for 20 minutes. Stir in remaining ingredients and simmer for another 5 minutes.

Red lentil bolognese

Banana oat biscuits

Ingredients

2 cups rolled oats
1 tsp baking soda
1 tsp cinnamon
4 medium overripe bananas
1/4 cup sunflower seeds
1/4 cup raisins
Instructions
Preheat oven to 180ºC. Line a baking sheet with baking paper.Use a high powered blender or food processor to process the oats into flour. Pour the oat flour into a mixing bowl and add the baking soda and cinnamon.

Put the peeled, overripe bananas into the blender and blend until completely smooth. Add to the oat mixture along with the sunflower seeds and raisins, and mix until well combined.

Place spoonfuls of the cookie dough on the baking sheet. Use lightly moistened fingers to flatten each biscuit down slightly. Bake for 12 minutes.

Banana oat biscuits

The week of curries

My kids are polar opposites when it comes to tolerance for chilli (as they are in many other ways!). Mitch can’t get enough of the stuff and Imogen can barely tolerate a whiff of it. So their preferences when they make curry are quite different. This week we simply improvised for Imogen’s recipe, while Mitch’s was adapted from a leaflet I picked up a fruit & veg shop – as were the 2 desserts.

Imogen’s Very Very Mild Curry

Ingredients

1 onion, peeled and diced

2 cloves garlic, minced

1 tsp ground coriander

1 tsp ground cumin

1 tsp turmeric

2 tsp garam masala

1/2 tsp cinnamon

1 medium sweet potato, peeled and diced

1 cup water

1 head broccoi, cut into florets

2 large zucchini, diced

1 bunch kale, destemmed and finely shredded

1 cup water

1 cup cooked chick peas

remainder of 1 x 400 ml can of light coconut cream after we took out 1/2 cup for the following recipe

Instructions

Water sauté onion and garlic until soft. Add spices and stir continuously until they become fragrant. Add sweet potato and water and simmer, covered, for 10 minutes. Add remaining vegetables and simmer for another 15 minutes or until vegetables are soft. Stir in coconut cream and simmer for another 10 minutes.

Imogen’s Very Very MiId Curry

Mangoes and bananas with palm sugar cream

Ingredients

1/4 cup grated palm sugar

1/4 cup water

1/2 cup light coconut cream

1 tbsp lime juice

4 mangoes, peeled and thickly sliced

2 ripe bananas, sliced diagonally

flaked coconut, to serve

Instructions

Combine palm sugar, water and coconut cream in a heavy based saucepan and stir over medium heat until mixture comes to the boil. Reduce heat and simmer, stirring occasionally, for 3 minutes. Remove from heat, stir in lime juice and set aside to cool. (If you have a Thermomix, set to 100°C, speed 4, for 5 minutes. You can also grate the palm sugar in your Thermi.)

Arrange mangoes and bananas on serving plate, drizzle with cooled sauce and top with flaked coconut.

Mangoes & bananas with palm sugar cream

Mitch’s carrot, sweet potato and cauliflower rogan josh curry

Ingredients

1 brown onion, peeleed and cut into thin wedges

350 g orange-fleshed sweet potato, peeled and cut into 3-4 cm dice

2 carrots, thickly sliced diagonally

1/3 cup Rogan Josh curry paste (recipe below)

1/2 cup cauliflower, cut into small florets

2 zucchinis, diced

100 g mushrooms, sliced

400 g cooked chick peas

400 g can diced tomatoes

1 cup light coconut cream

100 g baby spinach leaves

125 g mini roma tomatoes, sliced lengthways

Instructions

Water sauté onion for 3 minutes or untl soft. Stir in sweet potato and carrots and cook , stirring often, for 5 minutes. Add curry paste and cook, stirring, for 2 minutes. Add cauliflower, zucchini, mushrooms and canned tomatoes. Cover, bring to the boil, then reduce heat and simmer for 30 minutes.

Add chickpeas and coconut milk. Return to the boil, reduce heat and simmer, covered, for 15 minutes. Stir in spinach and roma tomatoes. Cook for 5 minutes.

Mitch’s carrot, sweet potato and cauliflower rogan josh curry

Rogan josh curry paste

Ingredients

2 tsp cumin seeds

2 tsp coriander seeds

1 tsp black peppercorns

2 cloves garlic, peeled

thumb-sized piece of fresh root ginger, peeled

75g roasted red peppers, from a jar

1 tbsp paprika

1 tsp smoked paprika

2 tsp garam masala

1 tsp turmeric

2 tbsp water

2 tbsp tomato paste

1 fresh red chilli , seeded

small bunch fresh coriander, trimmed of roots

Instructions

Toast the whole seeds and peppercorns in a dry frying pan until golden brown and fragrant (or cok on Varoma temperature in Thermomix for 8 minutes on speed 1), then grind to a powder in a food processor or high speed blender. Add the rest of the ingredients and blend until you have a smooth paste.

Rhubarb and strawberries in blood orange juice

Ingredients

1 bunch rhubarb, trimmed

1/3 cup blood orange juice

2 tbsp date or palm sugar

250 g strawberries, hulled and halved

Instructions

Cook rhubarb, date or palm sugar and orange juice in a heavy-based saucepan for 5 minutes or until rhubarb is beginning to soften. Add strawberries and continue to cook for 2-3 minutes or until rhubarb is soft. Chill until ready to serve.

Rhubarb & strawberries in blood orange juice

More raw adventures

I’ve been so flat out working on my upcoming nutrition and healthy cooking DVD, I’ve fallen behind on my blog-chronicle of my kids’ cooking efforts. Last Saturday, Imogen produced a raw feast for us. Raw food preparation is not for the time-poor or organisationally challenged, since you have to factor in soaking, sprouting and dehydrating time. But the results were delicious:

Carrot & avocado soup

Ingredients

2 cups carrot juice (we just Thermomixed one large carrot with enough water to make up 2 cups)

1 avocado

juice of 2 lemons

10 fresh basil leaves + extra for garnish

Instructions

Blend all ingredients until very smooth. Serve garnished with extra basil leaves and lemon slices.

Carrot & avocado soup

Italian bread sticks

Ingredients

2 cups whole wheat, soaked 8-12 hours, sprouted 12-24 hours

2 cloves garlic

2-3 tsp onion flakes

1/4 cup minced basil

1/2 cup minced parsley

Instructions:

In a food processor or high-powered blender, grind sprouted wheat with garlic and onion flakes. Scoop out 2/3 of the mixture and divide in half. Roll one of these halves into long, thin ropes (about 1 cm diameter). Add basil to the 1/3 you left in the blender, and blend thoroughly. Scoop out and roll into ropes. Add reserved 1/3 of wheat mixture to blender with parsley, process again and repeat the rolling.

Form ropes into coils, pretzel shapes, plaits or anything else that takes your fancy!

Dehydrate in the sun for 6-10 hours or in a food dehydrator fo 4-8 hours.

Italian bread sticks

Kiberry cream pie/parfait

Ingredients

5 fresh bananas

4 frozen bananas (peel and break into chunks before freezing)

1 cup frozen strawberries

1 cup fresh strawberries

2 frozen kiwifruit (peel before freezing!)

Instructions

For the pie crust, slice and mash 4 fresh bananas and spread evenly into a pie plate. Place in the freezer.

For the first layer, blend half the frozen bananas and 1 fresh banana with the frozen strawberries. Pour into the banana crust and freeze for at least 2 hours.

For the second layer, blend the remaining frozen bananas with the frozen kiwifruit. Spread on top of the first layer and freeze for at least 3 hours.

Decorate with fresh strawberries.

If making parfaits, pour the strawberry layer into glasses or bowls, freeze until firm and pour on kiwifruit layer. Freeze for at least 2 hours.

Kiberry pie

Kiberry parfait

 

WOW of a dinner from Mitchell

11 year old Mitchell outdid himself tonight, with Tasty Slow Cooked Chickpea and Tomato Soup followed by Bluevado Pie.

Tasty Slow Cooked Chickpea and Tomato Soup

Ingredients:

2 small carrots, diced

1 medium onion, finely diced

1 celery stalk, diced

2 x 400 g diced tomatoes, no salt

2 1/2 cups cooked chick peas

3 cups water

1 cup peeled and diced butternut pumpkin,

1/2 cup currants

4 tbsp Dr. Fuhrman’s MatoZest

1/2 tsp ground cumin

1/2 tsp paprika

1/4 tsp cinnamon

1 bunch kale, de-stemmed and shredded

1/2 cup each of chopped fresh parsley and coriander, for garnish

Instructions:
Place all ingredients, except kale and herbs for garnish, in a slow cooker. Cook on high for 4 hours. Add the kale during the last 1 hour of cooking time. Stir in parsley and coriander.

Tasty slow cooked chickpea and tomato soup

Bluevado Pie

Ingredients:

CRUST

10 date and coconut rolls

1 cup rolled oats

¼ cup desiccated coconut

¼ cup sunflower seeds

¼ cup walnuts

FILLING

300 g frozen blueberries

10 dates, pitted and chopped

4-5 bananas

1 ripe avocado, pitted and peeled

2 tsp dessicated coconut

Instructions:
For crust:
In a bowl, thoroughly blend all ingredients. Transfer mixture to pie plate, pressing down to make pie crust.

For filling:
In a high powered blender, blend all filling ingredients, except for coconut, until smooth.

Pour into the pie crust. Sprinkle with coconut.

Cover and freeze for at least 3 hours before serving.

Bluevado pie