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LET FOOD BE THY MEDICINE AND MEDICINE BE THY FOOD

My wish for you is to Live Better, Strive Harder, Be Bolder, Dream Bigger, Climb Higher and Seek Greater.
My vision is to help people create food that is delicious, easy to make and high in nutrition,
so that food once more becomes a vehicle to fuel your body, mind and soul.

Mung Bean and Mushroom Burgers (Vegan, Gluten Free)

By , June 27, 2020

‘Eat clean, stay fit and have a burger to stay sane’ 

This is a healthy, high protein Indian Inspired burger.

I created it for the blended burger contest, which is run by the mushroom council and calls for a unique burger recipe with 25% mushroom content.

I tend to make Burgers/Falafels/Bites a lot for Mr B, as he loves getting his teeth into something. I can tell you, you can tweak recipes here and there and put your own spice mix in, but nothing is completely unique. I normally use chickpea, quinoa and black beans for burgers, but decided to use my favorite bean, the Mung/Moong Bean as I couldn’t find any recipes that used this amazing ingredient in a burger.

It definitely is a little dry, so make sure you make the yogurt and use it as a mayo or dip.

I like this for a burger due to the high protein content, comparable to meat. Mung beans are also high in folate, have iron, magnesium, potassium, zinc and B vitamins. They are a great source of antioxidants, which have been shown to neutralize free radical damage linked to cancer growth. Great properties to have in your burger.

Ingredients

Burgers

  • ¾ cup mung beans, sprouted
  • 4 cups vegetable stock 
  • 150g shiitake mushrooms, chopped
  • 4 tbsp. oil
  • 1 large clove garlic, crushed
  • 1 tsp. salt
  • ½ tsp. cumin powder
  • ½ tsp. coriander powder
  • ½ tsp. garam masala
  • ¼ cup oat flour

Spiced yogurt

  • ½ cup yogurt
  • 1 small garlic clove, crushed
  • ¼ tsp. cumin powder
  • ¼ tsp. coriander powder
  • 1 tbsp. lemon juice
  • 1 tsp. lemon zest

Condiments

  • ½ cup tamarind chutney
  • 12 Pickle slices/cucumber slices
  • ½ cup. Alfalfa sprouts

Method

  • Preheat an oven to 350F
  • Grease and line a baking tray
  • Add the sprouted mung beans to a deep pot with the stock and cook until starting to soften, approximately 30-40 minutes
  • Leave the mung beans to drain
  • In the meantime, heat a frying pan to a medium heat and add 2 tablespoons of the oil
  • Add the mushrooms and cook to release any water, 2-3 minutes
  • Add the crushed garlic and stir
  • Add the salt, cumin, coriander and garam masala
  • Mix and cook for another 4-5 minutes
  • Once cooked, there should be no water
  • Add to a bowl, add the mung beans. Mush together keeping some of the bean’s whole for texture
  • Add the oat flour and bring the mixture together. You want to mold the patties in your palm, if the mixture is loose add more oat flour
  • Divide the mixture into 4 and use your palm to mold into patties, flattening slightly as you do so
  • Brush with the remaining 2 tbsp of oil and bake for 20-30 minutes at 350F or until crispy and brown
  • Mix the yogurt with the garlic, lemon juice, cumin, coriander and lemon zest
  • Layer it on the bottom of a plate, lettuce or burger bun
  • Brush the burgers with a generous amount of tamarind chutney, place it on top of the base
  • Add sprouts, cucumbers/pickles and the burger top

Triple protein chocolate quinoa cupcakes (Vegan, Gluten Free)

By , June 20, 2020

‘Words are like ingredients; it only takes a few simple ones to sweeten someone’s day’

Mr B loves these cupcakes, as he can eat them as his breakfast. They are high in protein due to the double quinoa and almond flour. They are high in antioxidants due to the raw cacao, which also has calcium, iron and magnesium. I also sneak a whole zucchini into this recipe, which adds moisture, but you would never know it is there. They are good for breakfast or dessert and are certainly healthier than your typical bowl of cereal.

This was one of the recipes in my Quinoa series on Instagram. As well as the cupcakes I made Quinoa Salad, Quinoa Pancakes, Quinoa Chilli and Quinoa Fritters. All of which of course I will publish over time. If you are not on Instagram and want any of these recipes quicker, just contact me on [email protected]

Quinoa is an amazing substitute to grains. It was worshiped by the Aztecs due to its quality of being a complete protein, due to containing all essential amino acids, unusual in plant-based proteins. It is gluten free, has high fibre and a low Glycemic Index, so releases energy slowly into the body. It is a good source of calcium, magnesium and zinc. It acts as a prebiotic that feeds your micro flora (good bacteria). It comes in many colours and forms, including flour and cereal making it a highly versatile ingredient to use in recipes.

Ingredients

  • 1 cup quinoa flour
  • ½ cup almond flour
  • ½ cup raw cacao
  • 1 tsp. baking powder
  • ½ tsp cardamom
  • ¼ tsp. salt
  • ½ cup melted, coconut oil
  • ½ cup coconut sugar
  • ½ cup almond milk (sweetened or unsweetened)
  • 1 tsp. vanilla extract
  • 1 cup shredded zucchini 
  • ½ cup vegan/carob chocolate chips, reserve a few for the top
  • ¼ cup puffed quinoa

Method

  • Preheat an oven to 400F and prepare a cupcake tray
  • In a bowl mix the quinoa flour, almond flour, raw cacao, baking powder, cardamom and salt
  • In a separate bowl, whisk together the sugar, milk, coconut oil and vanilla extract
  • Add the wet to the dry ingredients and mix with a spoon
  • The mixture will stiffen up but don’t add more milk at this point
  • Grate the zucchini and squeeze out the excess water, add to the mixture
  • Mix and the batter should loosen up, if it doesn’t add more almond milk, one tablespoon at a time
  • Stir in the chocolate chips
  • Spoon the batter into the cupcake sleeves and top with some puffed quinoa and extra chocolate chips
  • Bake for around 20 minutes, or until you can insert a toothpick and it comes out clean
  • Let cool before serving
Quinoa Cupcakes YouTube Video
Other Quinoa Recipes I made this week

Turmeric Ginger Broth

By , June 14, 2020

‘Soup is a cuisine’s kindest course. It breathes reassurance; it steams consolation; after a weary day it promotes sociability, as a five o’clock cup of tea or the cocktail hour’. 

When there is a lot of pressure building in the atmosphere, you can feel it in your body. It builds up like a crescendo and then with an almighty crash it breaks…and there is something different, something clearer, something better that comes afterwards.

The weather of late has been like this, you feel the unbearable humidity build, giving rise to a billowy thunder clouds, rolling in and soaking the parched earth with relentless rain. After the rain it can get chilly and damp, until you find the warmth again, this time with less pressure, a streaming sun and even a rainbow if you are lucky. This type of weather reminds me of the monsoon rains in Africa, which is where we would often go on school break. It is at these times, when there is a chill in your bones that a wholesome broth will revive you and comfort you all within the first bowl. 

This broth is great for your immunity, with turmeric, ginger and garlic, as well as great for detoxification with the cumin and coriander. I eat it as a broth on its own, add noodles and veggies for something more substantial. Mr B doesn’t like broth, so I’ll use it as a stock for pasta, rice or quinoa to add a little extra nutrition without him noticing.

I have given you two recipes, one which will save you time and give you a lighter broth and one which will take a little longer, which will give you more depth in flavour. Both are beautiful, fragrant and will bring warmth to your soul.

Ingredients

10-minute recipe

  • 4 turmeric and ginger tea bags (Rishi Tea is great for this)
  • 3 cups water
  • 1 tsp. rock salt
  • ½ cup coconut milk
  • 1 tbsp. lime juice

30-minute recipe

  • 2 tsp. oil
  • 1 onion, diced
  • 1-inch ginger, grated
  • 3 cloves garlic, grated
  • 3 tsp. turmeric, grated or 2 tsp. powder
  • 1 tsp. coriander powder
  • 1 tsp. cumin powder
  • 1 tsp. salt
  • 2 cups water
  • 2 cups vegetable stock

Method 1

  • Bring the water to a boil, take off the water and steep the teabags for 5-8 minutes till deeply golden
  • Add the coconut milk, lime and salt
  • Bring to a simmer, taste and adjust for seasoning

Method 2

  • Heat the oil in a pan at a medium-low heat
  • Add the onions and gently cook until translucent
  • Add a little water if you need to stop them sticking to the pan
  • Add the ginger and garlic and turmeric, fry to release flavors, 2 minutes
  • Add the cumin, coriander and salt. Fry for one minute
  • Add the water and stock
  • Bring to a boil and then down to a simmer
  • Taste. If you want it lighter take it off the heat now, if you want a more intense flavor let it simmer and reduce

Cherry Crumble Bars (Vegan, Gluten Free)

By , June 6, 2020

‘Cherries are the luckiest fruits of all, they are never far away from the one they love’

Isn’t it funny how cherries come in pairs. It’s is such a cute feature of this fruit. They also have a dichotomy as they can be sweet or tart depending on the type. They originate from both southwestern Asia and southeast Europe according to Harold McGee’s the science of the kitchen. 

The health benefits of cherries are numerous, they are deeply concentrated in phenolic antioxidants, which appear capable of helping us fight cancer by preventing oxidative damage to DNA in health cells, by preventing the body from forming its own DNA damaging chemicals, and by inhibiting the growth of already cancerous cells. They have also been said to help with inflammation and help your skin both from the inside and if applied on the outside, as a facial toner.

This crumble is a great vehicle for the cherries, it is gluten free due to the oats. The cherry filling is so delicious, it is worth making a double batch and using it to top your pancakes, mix into your yogurt or eat out of the jar (shhh…don’t tell Mr B)!

Ingredients

Crumble

  • 1.5 cups oat flour
  • 1 cup rolled oats
  • ¼ tsp. GF baking powder
  • ¼ tsp. salt
  • ½ cup coconut sugar
  • ½ tsp. ground cinnamon
  • ½ cup vegan butter, melted
  • 2 tsp. vanilla extract
  • ¼ tsp. almond extract

Cherry Compote

  • 2.5 cups frozen cherries 
  • 3 tbsp. maple syrup
  • ¼ tsp. almond extract
  • ¼ tsp, salt
  • 1 tbsp. cornstarch

Method

  • Preheat an oven to 350F
  • Grease and line a baking pan, 8 * 4 inches
  • In a bowl, mix the oat flour, oats, salt, cinnamon, sugar and baking powder
  • Next add the wet ingredients, melted butter, vanilla and almond extract
  • Mix well, until all the ingredients are evenly distributed and start to come together
  • Use just over half of the mixture to create the bottom layer, by placing it in the baking tin and pushing down. Try and get an even layer.
  • To make the filling, add the cherries, maple syrup, almond extract, salt and cornstarch and mix well
  • Bring to a simmer, keeping the heat low. Keep stirring so it doesn’t catch on the bottom
  • As the cherries start to break down push them gently with the back of a spoon, so as to help the mix go from whole cherries to a compote
  • After approximately 5 minutes, it should be ready
  • Pour into the tin on top of the first layer of crumble, you may not need all of it, reserve excess for pancakes or to top yogurt
  • Add the remaining crumble to the top, distribute evenly and press down
  • Pop in the oven for 30 minutes, or until it starts to brown
  • Let cool before slicing
Cherry Crumble Bars

Spring-time Lasagne (Vegan, Gluten Free)

By , May 30, 2020

‘Nature gives to every time and season some beauties of its own’.

This is a wonderfully light, refreshing raw lasagne. I like to eat this in the spring and summer months when it is a little warmer, as the zucchini layer instead of pasta brings a cooling element that is perfect for this time of year. I prefer to save the traditional cooked lasagne for the winter months, to warm me up from the inside out. 

There may look like there are a lot of elements here, but even if you make one, you’ll be happy, as the pesto, marinara and ricotta are incredible on their own. You can skip the herb oil, unless you have people coming around or feel like experimenting. 

My Italian Mr B loves this version for its intensity in flavour and yet its lightness on the palate, remarking that it resembles a dichotomy seen also in the Italian culture, with the art of living the ‘dolce vita’ being centred around ‘Il dolce far niente’, the art of doing nothing (our equivalent of stopping to smell the flowers) in contrast to the intensity of the people.   

Ingredients (Yields 6)

Pistachio Pesto

  •  100g Basil
  • 50g Spinach
  • 175g Pistachios 
  • ½ Lemon, zested 
  • 1 Lemon, juiced
  • 5g Salt
  • 225g Olive oil

Marinara

  •  200g Sun dried tomatoes, previously soaked
  • 200g Roma tomato, roughly chopped
  • 12g Basil
  • 1 Shallot, diced
  • 150g Red bell pepper, roughly chopped
  • 60g Olive oil
  • 20g Lemon juice
  • 2Tbsp Agave
  • 7g Salt

Ricotta

  • 250g cashew nuts, previously soaked 
  • 80g Water
  • 55g Nutritional yeast
  • 1 Lemon, zested and juiced
  • 1Tbsp Olive oil
  • 4g Salt

Herb oil

  • 60g Parsley
  • 25g Basil
  • 30g Spinach
  • 450g Olive oil

To assemble

  • 2 Zucchini, medium size, approx. 6-inches
  • 1 Large Unripe (not squishy) Tomato, medium size
  • Herb oil 
  • Pistachio pesto
  • Sun dried tomato marinara
  • Macadamia ricotta
  • Salt 
  • Pepper

Method

  • Make all the components separately using a blender
  • For the pesto, add the basil, spinach, pistachio, lemon and salt to the blender and pulse until broken down.  Next, with the blender on, drizzle in olive oil until fully incorporated.  Transfer pesto to a bowl and reserve.
  • For the marinara, in a blender, puree sun dried tomatoes. Add all remaining ingredients into the blender and puree until smooth. Fold in the sundried tomato puree and reserve.
  • For the ricotta, blend the cashew, water, and salt together until a mostly smooth consistency is reached. Add nutritional yeast, lemon juice, lemon zest and olive oil. Pulse to combine. Transfer ricotta to a container and refrigerate.
  • For the herb oil, blend herbs with olive oil and salt until smooth. Pass through a fine mesh strainer and reserve the oil.

To assemble

  • Trim the top and bottom from the zucchini. Cut a 3-inch log from the zucchini. Working longways, shave nine pieces from the zucchini about 2 mm thick on a mandoline or using a knife. They should be roughly the same size
  • Divide into groups of three. These will serve as your lasagna “noodles.”
  • Season zucchini with salt and pepper and a drizzle of herb oil.
  • Cut two thick slices from the part of your tomato that most closely resembles the size of your lasagna layers. Cut wedges from the remaining tomato for garnish. Season the tomato with a bit of salt and pepper.
  • Place the base layer of zucchini directly on to a plate. Spoon a large dollop of marinara on to the zucchini. Spoon a large dollop of ricotta on to the marinara and a large dollop of pesto on the ricotta. Situate the tomato on top of the sauces.
  • Place the next set of zucchini over the tomato and repeat the directions for the sauces. Top the sauces with the second slice of tomato.
  • Place the last set of zucchini over the tomato. Garnish the zucchini with a bit of each sauce, tomato wedges, salt pepper, and a sprig of basil. Drizzle herb oil directly on to the plate around the lasagna.

Date and Banana Porridge

By , May 23, 2020

‘Nothing in this world is as it seems. Except possibly, porridge’

This is such a beautiful sweet porridge, which doesn’t call for any added sweetener due to the natural sweetness that comes from the dates and bananas. I like to make the date-banana paste in batch at the weekend, so I can use it for porridges during the week or on top of pancakes or as an addition to yogurt. 

This dish is a comforting breakfast on a colder day, left to cool down a refreshing dessert on a warmer day and is easy on your digestion any day.  Mr B loves sweet and unctuous food, so this is a soul pleasure for him. 

I use steel cut oats here, but you can use rolled oats. I prefer steel cut for porridge and rolled for granola and other recipes. Both have similar nutritional values; however, steel cut oats have a higher fibre content and more density.  

Oats are a great staple in your diet. They are naturally gluten free, help to lower cholesterol and stabilize blood sugar due to the type of fibre they provide called beta glucans. They also provide insoluble fibre which helps your digestive system function properly. They are a good source of protein with ¼ cup providing 7g. They are a good source of iron, which helps oxygen circulate throughout your bloodstream feeding your organs and tissues. ¼ cup of oats provides 10% of your Iron RDI. Simple, humble, ancient grains. 

Ingredients

  • 2–3 Medjool dates, according to preferred sweetness
  • 1 ripe banana
  • 170ml soya milk
  • 30g steel-cut oats

Method

  • Remove the stones from the dates. Peel the banana, slice off one third and set aside with one date half; these will be used to finish the porridge.
  • Chop the remaining dates and banana very finely. Place in a small pan and pour on 185ml boiling water. Cook over a low heat until you have a thick, mushy, reasonably smooth paste, stirring regularly and using the back of the spoon to crush any lumps; this should take around 10 minutes. You can also use an immersion blender to deal with any stubborn lumps.
  • While the banana-date mixture is cooking, pour the milk into a bowl, tip in the oats and leave to soak for a few minutes.
  • When the banana-date mix is ready, add the milk and oats to the pan, bring to a gentle simmer and cook for 12–15 minutes, stirring regularly, until the oats are completely tender.
  • Slice the remaining third of the banana and finely shred the reserved date half. Serve the porridge in a warmed bowl, topped with the banana slices and dates.

Buckwheat Pancakes & Blueberry Compote (Vegan, Gluten Free, Sugar Free)

By , May 17, 2020

‘I don’t have to tell you I love you…I fed you pancakes’ 

I have tried all sorts of pancakes since I came to the states as it seems to be a fundamental component of the breakfast table. I was looking for a healthy version, for something we could have as a staple rather than a treat and these buckwheat pancakes won the day.

Buckwheat is an ancient grain. It actually isn’t a wheat, contrary to its name. It is a seed. It is gluten free, high in protein and fibre, as well as containing a variety of antioxidants and nutrients which is why it is seen as a super food. Its most common applications are noodles, porridge, bread and pancakes.

The compote is a nice addition, as it brings a natural sweet pop, a boost of vitamins and it is so easy, you can make it while you are making the pancakes. 

Ingredients

Pancakes

  • 1.5 cups buckwheat flour
  • 1.5 tsp. GF baking powder
  • ½ tsp. salt
  • ¼ cup apple sauce
  • 1 ¾ cup almond milk
  • 1 tsp. vanilla extract
  • 1 tbsp. lemon juice
  • 1 tbsp. apple cider vinegar
  • ½ tbsp. coconut oil

Blueberry Compote

  • 15oz blueberries
  • 3 tbsp. orange juice (can use 2 tbsp. lemon)
  • 1 tsp. vanilla extract

Method

  • In a saucepan place all the compote ingredients, bring to a boil and then simmer for c. 15 minutes. Stir every so often. After 15 minutes the mixture will have reduced. Remove from the heat and set aside to cool, it will thicken more as it cools.
  • Do this first so it is cooking as you make your pancakes
  • For the pancakes, place all dry ingredients in a bowl and mix
  • Mix all the wet ingredients into bowl apart from the apple cider vinegar (if you add almond milk and apple cider vinegar together it makes vegan buttermilk, so you need to put them in separately)
  • Mix and then add the vinegar
  • Heat a frying pan to a medium heat and add a little coconut oil
  • Pour ¼ cup of batter into the middle of the pan, once you start to see bubbles appear flip the pancake over for a minute until cooked through
  • Serve with the sugar-free compote 

Rainbow Salad (Vegan, Gluten Free)

By , May 9, 2020

Advice from a rainbow –  ‘Live a colorful life. Be an inspiration. Bring unexpected joy. See beauty in the curves. Be someone to look up to. Live in the moment. Reflect your true nature.’

It is always a great idea to have a variety of colours in your meal, as every color represents a different family of healing compounds. We also eat with our eyes as well as our stomach and anything that pleases the eye, pleases the body as a whole. 

Salads are a great way to incorporate many colours and components and with the spring arriving, the produce in your local farmers market is ever increasing.

I include an ancient grain for heft. These keep you fuller for longer as they tend to be higher in fibre and have a low Glycaemic index (GI). I also marinate the kale to break it down. With the pace at which we eat and chew, Kale can be difficult to digest in its raw form. For me with a ferocious quick digestion, I prefer to marinate and leave overnight. 

Mr B loves his sweet potatoes and so do I. They are a nice add as a healthy substitution to crotons. 

Ingredients

  • 1 cup cooked Farro
  • ¼ tsp salt
  • 4 cups baby kale, or kale leaves
  • 2 large sweet potatoes, chopped into small 1 cm X 1 cm pieces 
  • ½ cup raw sliced almonds
  • 1/3 cup dried fruit, e.g. cherries, raisins, cranberries

Vinaigrette

  • ¼ cup avocado oil
  • 1 tbsp. red wine vinegar
  • 1 tbsp. whole grain mustard
  • 2 garlic cloves, crushed
  • ¼ tsp. fine sea salt

Method

  • Add the kale to a bowl, sprinkle some salt on it and crush/massage with your hands to break it down, a little water will come out of it and you will see it get darker, set aside
  • Preheat an oven to 400F, toss the sweet potatoes with a little oil and roast till cooked through, allow to cool
  • In a frying pan, dry roast the almond slices
  • Wisk all the vinaigrette ingredients together, taste and adjust for seasoning
  • Once everything is ready and cooled, add everything together 
  • I like to make this and serve it the next day, as this allows the kale to break down further and the flavors to meld together

No-Bake Sweet Salty Chocolate Tart (Vegan, GF)

By , May 2, 2020

‘Happiness is…. when your cooking experiment is a success’

I have been in the kitchen a lot during this quarantine period. Cooking Italian comfort food for Mr. B, healthy immune boosting food for myself and the blog and more recently entering a weekly competition with the institute of culinary education to challenge myself. 

Every week a star ingredient and a basket of others are provided, and you have to use your imagination to create a winning dish. This was my second entry. It is a super healthy dessert, it is no bake, high in protein and full of a delicious combination of ingredients. 

When I saw the market basket ingredients, including miso, dates and nut butter, I was immediately inspired to make a sweet and salty dessert. My husband (Mr. B) has a sweet tooth and I have a salty one (they say opposites attract), so I am always playing around with that flavor profile, in order to make dishes we can eat together. 

I had taken a raw desserts class a few years ago, so I also wanted to challenge myself to make the whole dessert raw. The term raw tends to intimidate people and I wanted to show the accessibility and ease of it. 

For the base, the dominant ingredients were walnuts, cashew nuts, oats and peanut butter, with a little maple syrup, which was the beginning of the sweet salty journey. I then layered on bananas and a caramel which included the focus ingredients dates and miso, as well as reinforcing the sweet-salty theme. Lastly, I had a hazelnut almond nut butter that I had bought as a treat for Mr. B, but which was a little on the salty side for him and so I thought Tofu would be a good addition to mellow it out and create more of a mousse type texture.  

I topped it off with shapes I had made with the leftover pastry, shaped like birds as an ode to earth day and the beautiful nature we are seeing back all over the world and in NYC. #silverlinings

Recipe

No-Bake Sweet Salty Chocolate Tart 

Yields 4 tarts small tarts (4-inch rounds) or one large tart (9-inch round)

Base

  • 1 cup walnuts
  • ½ cup cashews
  • ½ cup oat flour 
  • 1 tbsp. peanut butter
  • ¼ cup maple syrup
  • ½ tsp vanilla 
  • 1 tbsp psyllium husk
  • ½ tsp. cardamom
  • ¼ tsp. cinnamon
  • ¼. Tsp. nutmeg

Middle

  • ½ ripe banana
  • 1 cup soft dates
  • 1/3 cup almond milk or coconut milk
  • 1 tbsp. sweet miso paste
  • ½ tsp. vanilla
  • ¼ cup agave 

Top layer

  • ½ cup hazelnut almond/hazelnut nut butter
  • 200g tofu cream cheese

Method

  1. Add the walnuts and cashews to a blender and blend to form a crumb (don’t go further than this or you will make a nut butter)
  2. Add the oat flour (if you don’t have this make your own but blending oats and sifting them)
  3. Add the rest of the ingredients and blend till it comes together in a ball
  4. Place it between two pieces of parchment paper and roll out to ¼ inch thick, line the tart base(s) and leave to dehydrate for 10 hours or until the pastry is set. If you don’t have a dehydrator use the lowest setting of your oven 
  5. Slice the bananas to ¼ inch thickness and layer the bottom of the dehydrated pastry
  6. To make the caramel, simply blend all the ingredients and layer on top of the bananas. The recipe will make more than you need so save the extra caramel to dip apples into or pour onto pancakes
  7. For the topping mix the nut butter and tofu cream cheese (if you can’t find this then just drain and blend some soft tofu) until well combined and place over the top, smoothing the mixture out with a palate knife or the back of a spoon
  8. Top with shapes made out of any leftover pastry

Native Fine Blue Cornmeal Muffins (Vegan, Gluten Free)

By , April 26, 2020

‘’When you pursue great flavour, you also pursue great ecology” – Dan Barber 

Anson Mills Native Fine Blue Cornmeal is the star of this recipe. You can use any cornmeal as a substitute, but I wanted to explain why I love this brand. 

I discovered Anson Mills when reading Dan Barbers, ‘The Third Plate’ which speaks to the history of American agriculture and how we as chefs and consumers need to think about how to align our purchases with a sustainable food system, which is not only better for the land but for taste and nutrition also. 

Anson Mills is an example of exactly this, having brought back heritage seeds and grains that were breed for flavour and to complement the terroir. (This includes Carolina Gold Rice, known as Carolina ice-cream, in the south and this beautiful native blue cornmeal dating back to pre-Columbian times.) It is in these two components that bring the integrity and sustainability to the plate. Hence the third plate title from Dan Barber, reimagining the future of food. 

This is a vegan and gluten free version of cornbread, so there are a few techniques to getting it right, all distilled below into an easy recipe that takes 30 minutes from ingredients to the table. 

Mr B loves these so much he has been eating them for breakfast! They are a savoury sweet, so can be used to accompany any meal.

Ingredients

  • 2 cups unsweetened almond milk
  • 1 tbsp. apple cider vinegar
  • 4 tsp. GF baking powder
  • 4 cups fine blue cornmeal (preferably Anson Mills)
  • 1/3 cup cornstarch
  • 2 tsp. sea salt
  • ½ cup maple syrup
  • 2/3 cup melted coconut oil
  • 4 Tbsp. flax seeds

Method

  • Mix the almond milk and vinegar and set aside for 10 minutes (this will make a vegan version of buttermilk*) 
  • Next, make the vegan egg*. Blend the flax seeds till they form a flour like consistency, add 10 tablespoons of water and stir, leave for 5 minutes
  • In a bowl mix the cornmeal, cornstarch, baking powder, baking soda and sea salt. Mix.
  • In a separate bowl mix the coconut oil, maple syrup, flax eggs and vegan buttermilk. Make sure all these ingredients are room temperature as otherwise the coconut oil will crystalize. If that happens, then just gently warm the mixture and it will melt back in. 
  • In a large bowl, slowly add in the mixture and mix until fully blended (I like a figure of eight movement to fold in the flour from the bottom) 
  • Use silicon or paper muffin holders and evenly pour the batter in. Fill 2/3 of the way as the mix will rise. 
  • This mixture makes approximately 24 muffins or 12 muffins and a cornbread (use a greased cake tin). 
  • Place in a preheated oven at 400F for 15 minutes. Cool for at least 10 minutes. 

*For future reference, buttermilk is made by adding full fat milk with an acid (e.g. lemon or white vinegar), this causes it to curdle. To make vegan buttermilk you can use any unsweetened plant milk and add an acid, I like almond milk and apple cider vinegar, soya milk and lemon would be good substitutes.

*For future reference, this is a common substitute in vegan recipes for an egg. It works as a binder in muffins, pancakes etc. Flax seeds are one of the oldest crops in the world and have great health benefits. Just one tablespoon provides a good amount of protein, fibre and omega-3 fatty acids, in addition to being a rich source of vitamins and minerals. They are one of the richest sources of Lignans, providing around 800 times more lignans than other plant foods, which may help with preventing cancer.