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Recipe Blog

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.

Shitake Mushroom Jerky (Vegan, Gluten Free)

By , February 22, 2020

This is one of my favorite snacks. I make it in the dehydrator so I can leave it cooking whilst I am out of the house hunting down new ingredients or my next meal. It can also be made in the oven at a low heat, but in that case, I suggest staying in with your newest Netflix obsession.

Shitake mushrooms are prized for their rich savoury taste and incredible health benefits. The compounds in shitake are known to help fight cancer, boost immunity and support heart health[i].

Mr B says they this dish tastes like bacon bits. This might be because I use liquid smoke and smoked paprika, or because shitake has many of the same amino acids as meat[ii]. Either way it is pretty darn tasty and healthy. 

Ingredients

  • 2 cups shitake mushrooms, tops thinly sliced
  • ¼ tsp. smoked salt
  • 1 tsp. sesame oil
  • 1 tsp. smoked paprika 
  • 1 tsp. liquid smoke
  • 1 tsp. maple syrup

Method

  • Combine all the ingredients and let marinate for a minimum of 30 minutes, the longer the better
  • Place on a baking sheet, making sure they are not on top of each other
  • If you have a dehydrator turn it to its highest setting and let dehydrate for 5 hours
  • If you have an oven turn to 350F and bake, turning once. Bake for 30 minutes or until a little crispy 

[i]Healthline.com

[ii]Sciencedirect.com

Pani Puri (Vegan, Gluten Free)

By , February 15, 2020

Panipuri  a type of snack that originated in the Indian subcontinent. It consists of a round, hollow puri (a deep-fried crisp crepe made of chickpea flour), filled with a mixture of flavored water, chutney, potato, onion and/or chickpeas. 

I decided to make these for my dinner party and to create a quick and easy version. I bought the pani puri shells from an Indian deli and baked them before serving. I created the filling to be a healthier version of the usual but using sweet potato and also adding pomegranates for a kick of antioxidants as well as some sweet sour and crunch. I filled some of the shells and left the guests to fill others, providing them an array of homemade chutneys. 

Mr B loves these, as he loves all the ingredients but more than that he loves popping to whole thing in his mouth at once and tasting all the flavors as they explode in his mouth (this is the best way to eat these and his Indian mother in law would be proud). 

Ingredients

Pani Puri

  • 400g tin chickpeas, drained and rinsed
  • 1 large sweet potato, peeled and small diced
  • 30 chickpea pani puri cups
  • 1 tbsp. oil
  • ½ tsp. cumin powder
  • ½ tsp. coriander powder
  • ½ tsp. turmeric powder
  • 1 tsp. smoked paprika powder 

Toppings

  • ½ red onion, small dice
  • ½ cup pomegranate seeds
  • 1 tsp. coriander leaves 

Method

  • Preheat the oven to 400F
  • Mix all the ingredients together and roast until crispy
  • Allow the mixture to cool down
  • Put a little of the mixture in the puri cups, add some onion, coriander and pomegranate 
  • Serve with chutney and pani puri water (watery spicy chutney)

Raw Chocolate Fudge Brownies (Vegan, DF, Gluten Free)

By , February 8, 2020

This is super easy blender recipe, that is decadent, rich and gooey. It is a raw recipe so no need to bake but every excuse to eat out of the bowl! You can switch the nuts to others if you prefer, walnuts for hazelnuts is my favourite substitution for the Nutella vibe. I also sometimes add Cardamom for an Indian vibe and for some extra medicinal benefits.

This recipe is good for when you are trying to cut down on chocolate. Make a batch and slice it up small. It’s also a great energy bar. Mr B loves his chocolate but mainly eats vegan chocolate or natural recipes like this. I have to be careful however as if I leave the house with one of these made, I may very easily come back to a half empty plate and a husband with a wry smile and a little chocolate in the corner of his mouth!

Ingredients

Base

  • 150g walnuts
  • 150g dates, soaked
  • 6 tbsp. raw cacao
  • 5 tbsp. desiccated coconut
  • 3 tbsp. maple syrup
  • Pinch of Himalayan sea salt

Icing

  • 150g dates, soaked
  • 4 tbsp. raw cacao powder
  • 2 tbsp. coconut oil

Method

  • Make the base first by blending the nuts until crumbly
  • Add the dates and other ingredients and blend till smooth
  • Line a baking tin with baking paper
  • Spoon the mixture in and press down firmly
  • For the icing, put all the ingredients in a blender
  • Add a little water from the date soaking liquid if you need to thin the mixture down
  • Spoon over the top of the base and place in the fridge for at least 2 hours
  • Top with nuts for decoration and cut into pieces before serving

Kofta Curry (Vegan, DF, GF)

By , February 2, 2020

‘Indian food touches your soul before it touches your taste buds’ 

This is one of my grandmother’s signature dishes, Indian Kofta Curry, the Indian version of meatballs and sauce as Mr B likes to say. I love the fragrance that comes from the layers of spicing, in both the kofta’s and the curry. My grandma used to serve this as a main dish on the table at Sunday lunch, accompanied by lentils, rice, roti and salad. It was always quite the feast and there was enough food that we almost expected another 10 people to turn up. Of course, my grandma had an open-door policy and so that was always a possibility. 

My grandma used to make meat for the family, but I decided to reinvent this dish using a meat substitute to make it vegan. I used Beyond Meat, which is my preferred substitute due to the pea protein and beetroot content. I also love the taste. 

I hope in this dish to honor the old and embrace the new, just like my grandma did throughout her 93 years of life.

Ingredients

Koftas 

  • 2 Beyond Meat Patties
  • ¼ cup red onion, diced
  • 1 garlic clove, crushed
  • 1 tsp. ginger, chopped
  • 1 tbsp. fresh coriander, chopped
  • ½ tsp. cumin powder
  • ½ tsp. coriander powder
  • ½ tsp. turmeric
  • ¼ tsp. red chilli powder 

Gravy

  • 2 tbsp. oil
  • 1 tbsp. garlic, chopped
  • 1 tbsp. ginger, chopped
  • 2 onions, finely chopped
  • 1 cup tomato puree
  • 1 tsp. red chilli powder
  • 1 tsp. cumin powder
  • 1 tsp. coriander powder
  • 1 tsp. garam masala
  • Salt to taste

Method

  • For the kofta’s mix all the ingredients together until well combined
  • Roll 8-10 meatballs
  • Cook kofta’s in a pan on a medium heat, approx. 1.5 minutes per side
  • For the gravy, heat the oil, add the garlic and ginger and fry for 30 seconds
  • Add the onion and fry the mixture until it starts to caramelize and turn brown 
  • Once brown, add all of the spices and mix well
  • Add the tomato puree and let simmer for 5 minutes to make sure the gravy has a deep flavor
  • Add the meat balls and let simmer for another 5 minutes, on a low heat so as to not overcook the meatballs
  • Serve with rice or roti

Carrot and Coriander Soup with Vibrant Mint and Coriander Chutney (Vegan, Dairy Free, Gluten Free)

By , January 25, 2020

‘I close my eyes and I want to understand where I am, cooking is about emotion, it’s about culture, it’s about love, it’s about memory’ – Massimo Bottura 

This is a comforting and hearty soup with a soulful Indian twist. I came up with the recipe by combing two family recipes, my uncle Joe’s carrot and coriander soup and my grandma’s green coriander and mint chutney. Both soulful dishes with great memories attached to them.

The chutney gives the soup a warming undertone and adds an amazing fragrance just before serving. Make this chutney and eat it with literally anything else, similar to a chimichurri. Mr. B for example, likes it with veggies as a dip or on a vegan burger. 

Ingredients

Soup

  • 1 tbsp. coconut oil
  • 1 onion, diced
  • 1 lb. carrots
  • 1 cup fresh coriander, chopped
  • 2 pints vegetable stock
  • Salt and pepper to taste

Green Chutney

  • 2 cups coriander leaves
  • 1 cup mint leaves
  • 1 tsp. cumin
  • 1-3 green chilli (optional)
  • 2 garlic cloves (optional)
  • 1 tbsp. coconut, grated(optional)
  • ½ inch ginger
  • 1.5 tbsp. fresh lemon juice
  • Salt as needed

Method

  • Heat oil to a medium heat and add onions and carrots. Cook till soft, c. 5 minutes
  • Season well
  • Add the vegetable stock and bring to the boil. Simmer until the vegetables are tender
  • Add coriander and blend till smooth
  • For the chutney, add all the ingredients and some water one tablespoon at a time until you get the consistency you want (pourable but not too liquid) 
  • Drizzle over the top before serving or spoon some in at the bottom for a surprise

Tofu Scrambled ‘Eggs’ (Vegan, Dairy Free, Gluten Free)

By , January 18, 2020

‘Without experimentation, a willingness to ask questions and try new things, we shall surely become static, repetitive and moribund’ – Anthony Bourdain

I really wanted to find a high protein substitute for eggs and so started experimenting at the beginning of the year. This was my first attempt and it was so successful that Mr. B didn’t realise it wasn’t egg until I told him afterwards. 

The trick was using Kala Namak (Black Salt which is actually pink in color), I had bought it for an Indian recipe a few years ago and never used it again. This salt is black Himalayan salt, which has minerals including sulphur, which is what gives it the smell. It also has several medicinal properties serving as an antacid, antioxidant, anti-flatulent, adaptogen, digestive stimulant among other things and so can do wonders in improving overall health. It is used in Ayurvedic healing through food, as it has a cooling affect internally. It is also said to stimulate melatonin and serotonin production and so help with depression. Who would have known that a bit of eggy salt could do so much for your health and happiness!  

Ingredients

  • 350g firm tofu
  • 1 tbsp. vegan butter or oil
  • ½ tsp. turmeric
  • ½ tsp. garlic powder
  • ½ tsp. onion powder
  • ½/ tsp. black pepper
  • ½ tsp. black salt (kala namak)
  • 1 tbsp. nutritional yeast
  • 1 cup kale 
  • ½ cup onion, diced

Method

  • Squeeze the water out of the tofu and crumble into a bowl, add all the seasonings 
  • Preheat a frying pan and melt butter on a low heat
  • Place the onions and kale and stir fry for a few minutes till soft
  • Move over the onions and kale to one side of the pan
  • Add the tofu mixture and stir fry for a few minutes
  • One ready mix the two and taste. Add more black salt if you need to increase the eggy taste, add other seasonings to your taste

Indian Inspired Spinach and Chickpea Soup (Vegan, Dairy Free, Gluten Free)

By , January 11, 2020

‘Good food is wise medicine’

Having indulged over the holidays, soup is back on the menu for January to get some much-needed nutrient density in and give my digestive system a break.

The challenge to myself is to make some interesting soups with an Indian kick. Inspired by my grandma’s food with all the embedded wisdom of my heritage.

So, here is my first attempt. 

For this recipe I used an entire pack of spinach as I wanted to get as many greens in as possible, and chickpeas for some extra protein and body in the texture of the soup. I used all the ingredients I would in a spinach and chickpea curry, just mixed them up a bit. The garam masala oil is the added touch which brings the fragrance to the table. 

Mr B noted that the great thing about this is that you can eat it as a soup or with some rice as a curry. So a two for the price of one, so to speak!

Ingredients

  • 3 tbsp. coconut oil
  • ¾ cup diced onions
  • 3 cloves, chopped garlic
  • 2 tbsp. chopped ginger
  • 1 can chickpeas or 1 cup of dried, rinsed soaked and cooked
  • 500ml vegetable stock
  • 200g spinach
  • 1 tsp. garam masala
  • Handful of coriander

Method

  • Heat 2 tbsp. coconut oil and gently cook the onions until softened, c. 5 minutes
  • Add the garlic and ginger, mix and cook for another 1 minutes being careful not to burn them
  • Add the chickpeas and stock and simmer for 10-15 minutes to combine the flavors 
  • Add the spinach at the end of cooking and cook till soft, c. 2 minutes. You don’t want to cook for too long as you’ll lose the vibrancy of the nutrition and color
  • Take off the heat and let cool for a little bit, c. 10 minutes
  • Blend until smooth and pour into bowls
  • In the meantime, heat the remaining tbsp. coconut oil over a low heat and add one tsp. Garam Masala. Cook for 30 seconds. Drizzle over the top of the soup and add coriander before serving

Power Porridge (Vegan, Dairy Free, Gluten Free)

By , January 4, 2020

‘Every now and then a detox is necessary. Cleanse the toxins from your body and life. That means negativity in all forms.’

After the excess of the holidays, meeting friends and family for drinks and dinner, indulging in the festive foods and snacks that you don’t eat any other time of year, like mince pies and Christmas pudding, it is nice to give your system a break and reset and the new year seems a perfect time to start again. It is also a good time to think of what you want more of and what you want less of in not only your diet but also your day to day. 

I like to eat porridge on detox days, its releases carbohydrates slowly and so keep you fuller for longer. I make mine protein and nutrient dense also, in case that is the only solid meal I eat. Mr B loves porridge of any combination and has a sweet tooth, so I add in a little maple syrup for him. I also sometimes add some raw cacao and coconut butter to make it chocolatey and rich.

A word on a few of the ingredients;

Cacao nibs – These are small pieces of crushed cacao beans, that have a bitter chocolate flavour. They are loaded with nutrients and powerful plant compounds including flavonoid antioxidants. They are rich in iron, magnesium, phosphorus, zinc, manganese and copper 

Chia Seeds – They are an excellent source of omega-3 fatty acids, rich in antioxidants and provide fibre, iron and calcium

Coconut Butter – Contains lauric acid, a 12-carbon fatty acid that boasts many health benefits such as reducing inflammation, boosting immunity and fighting infections

Raw Cacao – Has 40 times the antioxidants of blueberries, a natural mood elevator and anti-depressant   

Ingredients

  • 30g Oats (4g protein)
  • 25g Quinoa Flakes (4g protein)
  • 25g Flaked Almonds (6g protein)
  • 25g Raw Cacao Nibs (3g protein)
  • 20g Chia Seeds (4g protein)
  • 1 Scoop Pea Protein (20g)
  • 2 tsp. maple syrup

Method

  • Place the oats and quinoa flakes (optional add) into a pot and cover with water
  • Bring to the boil and then down to simmer
  • Add plant milk of choice to bring to texture you would like (thick or liquid porridge). This is an optional add. You can just add water if you prefer.
  • Once the porridge is soft, c. 5 minutes
  • Add additional topping, as above or anything you like
  • I found sieving in the protein powder gave less lumps

Creamy Cauliflower Soup (Vegan, DF, Gluten Free)

By , December 28, 2019

‘Do you have a kinder, more adaptable friend in food, than soup? 

Who soothes you when you are ill?

Who refuses to leave you when you are impoverished and stretches its resources to give hearty sustenance and cheer. Yet is also capable of doing honour at your richest table.

Who warms you in winter and cools you in summer.

You don’t catch steak hanging around with you when you are poor or sick, do you?’

I love making soup. It is so easy on the digestive system, which is great after a heavy lunch or a few rich dinners during the holidays. You can use lentils, beans and any veggie. It’s cheap and economical as it is good for cleaning your old veggies out of the fridge.

I make sure the consistency is thick and chunky as that is Mr B’s favourite and I add a little more stock at the end of cooking to thin it down for me. 

If you want a creamier taste, add some coconut milk or cream, just amp up the spicing a little to compensate.

Ingredients

  • 1 large cauliflower 
  • 3 tbsp. oil (I used coconut)
  • 1 onion, small dice
  • 3 cloves of garlic, small dice
  • 4 cups vegetable broth
  • 1tbsp. lemon juice
  • ¼ tsp. nutmeg
  •  ½, tsp. Salt
  • ½ tsp. Pepper
  • 1/2. tsp. Smoked paprika
  • Herbs to finish

Method

  • Preheat the oven to 400F
  • Toss the cauliflower with 2 tbsp. oil
  • Season with salt, pepper, paprika
  • Roast for 25-30 minutes or until tender and starting to caramelize
  • In the meantime, sauté the onion in the remaining oil until soft and translucent
  • Add the garlic a cook for a minute or two on a low heat
  • Add the baked cauliflower (reserve a few pieces for serving), stir
  • Add the stock
  • Cook together for 10-15 minutes to infuse the flavors
  • Once it is done, let cool and blend
  • Add it back to the pot to warm before serving
  • Add the nutmeg and lemon juice
  • Add more seasoning if needed
  • Serve with a little cilantro/parsley/chives and the reserved cauliflower pieces 

Pumpkin Pie (Vegan, Dairy Free, Gluten Free)

By , December 21, 2019

Mr B loves loves loves thanksgiving and nothing gives him more pleasure than a pumpkin pie. He lights pumpkin pie candles and has pumpkin pie lattes (with almond milk of course) and so I had to make him the tastiest and healthiest pumpkin pie possible. No mean feat and quite the pressure (felt like I was on chopped!)

This is the winning recipe. It has a light cookie base and a simple filling. It is made with fresh pumpkin and sweet but not too sweet. Apart from nuts its allergen free and it is so healthy you can eat it for breakfast. Definitely a Mr B approved dessert!

Ingredients

Crust

  • ¾ cup almond flour
  • ½ cup gluten free flour
  • 1/3 cup maple syrup
  • 4 tbsp. coconut oil
  • ½ tsp. vanilla bean extract
  • Pinch of salt

Filling

  • One medium cooked pumpkin (cut in half, guts and seeds removed)
  • 2 tbsp. coconut butter
  • 3 tbsp. maple syrup
  • 1/4 tsp. nutmeg
  • ½ tsp. cinnamon

Method

  • Preheat the oven to 400F
  • Add the pumpkin cut side down and bake until tender (20 mins approx.)
  • Blend the pumpkin with the coconut butter and maple syrup, adjust for sweetness
  • Add the spices. If you have pumpkin spice mix you can use that instead
  • Whilst the pumpkin is baking, add all the crust ingredients together, you should get a moist mixture. Press into the bottom of your tart tin. Bake for 15 minutes at 350F, transfer to a wire rack and let cool
  • Once the filling is ready pour into the tart and refrigerate for at least 3 hours