i eat vegan

Name: Baked Veggie Balls
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 6
Cuisine: Western
Ingredients: 1 medium carrot, grated; 1 medium sweet potato, grated; 1 medium white potato; 1 cup frozen peas, thawed; 1 cup chickpea flour; 1⁄2 tsp turmeric; 1 tsp ground coriander; 1 tsp onion powder; 1 tsp garlic powder; 1 Tbsp cumin seeds; 1 Tbsp sesame seeds

Baked Veggie Balls

2022-02-27T13:54:00.059+08:00

Getting the recommended number of serves of vegetable per day can seem challenging. Snacking on a few of these baked veggies balls is an easy way to boost your intake. They're great as a stand-alone snack, or make a tasty addition to salads or wraps.

Makes: 20 balls

Prep time: 20 mins

Cook time: 30 mins

Ingredients:

1 medium carrot, grated
1 medium sweet potato, grated
1 medium white potato
1 cup frozen peas, thawed
1 cup chickpea flour
1⁄2 tsp turmeric
1 tsp ground coriander
1 tsp onion powder
1 tsp garlic powder
1 Tbsp cumin seeds
1 Tbsp sesame seeds

Method:

Preheat oven to 200°C and line a baing tray with a silicon baking mat or baking paper.
Place the grated vegetables into the food processor and pulse a few times - you don't want them puréed, just broken down a little.
Add the remaining ingredients and pulse until well combined, using the spatula to scrape down the sides of the processor bowl as required.
Take about 2 tablespoons of mixture, roll into balls and place on the baking tray.
Transfer the tray to the oven and bake for 30 minutes, rotating the balls half way through.
Remove from the oven, transfer to a wire cooling rack and allow to cool slightly before serving. Or cool completely before storing in an airtight container in the fridge.

Banana Brekkie Bars

2022-02-22T12:57:00.002+08:00

These banana brekkie bars are super simple to prepare and make for a quick snack or breakfast on-the-go. The recipe is very flexible - you can swap the tahini for peanut or almond butter, change the cacao nibs for pepitas or chopped walnuts, or add in cinnamon or cardamom to spice things up.

Serves: 12-14

Prep time: 10 mins

Cook time: 15 mins

Ingredients:

2 medium ripe bananas
2 cups rolled oats
1 tsp baking powder
8 dates, roughly chopped

1 Tbsp tahini
1 Tbsp blackstrap molasses

3 tsp cacao nibs

Method:

Preheat oven to 180°C.
Place the peeled bananas into the mixing bowl and mash with the fork.
Add the tahini and molasses and mix to combine. Set aside.
In the blender, blitz the rolled oats and dates into a flour.
Add the oat-date mix to the wet ingredients, along with the baking powder, and cacao nibs.
Stir to combine.
Scoop 1 1⁄2 Tbsp amounts of the mixture into the moulds of the silicone bar tray. Alternatively, you can roll into balls and place onto a lined baking traying, flatting each ball slightly with the fork.
Place into oven and bake for 15 minutes.
Remove from bar moulds, transferring the bars to a wire cooling rack.

Baked Falafel

2022-02-19T11:13:00.006+08:00

I can't sing the praises of legumes loud enough. They are packed full of beneficial nutrients - like iron, zinc and calcium - and are a fantastic source of dietary fibre. For many, finding ways to increase their intake of legumes can't seem difficult. Falafel are, however, a great way to boost your intake of legumes (namely chickpeas) and make a great addition to main meals or as a stand alone snack.

These falafel are baked (not fried) and have a coating of poppy and sesame seeds for extra crunch (and calcium!)

Serves: 6

Prep time: 15 mins

Cook time: 30 mins

Ingredients:

375g dried chickpeas, soaked overnight
1 medium brown onion, roughly chopped
5 garlic cloves, roughly chopped
1 large handful parsley, roughly chopped
1 large handful fresh coriander, roughly chopped
3 tsp cumin seeds
2 tsp coriander seeds
2 tsp salt
1 tsp turmeric
1⁄2 tsp cayenne pepper
Pinch ground black pepper
2 Tbsp wholemeal plain flour
2 Tbsp water
Sesame seeds, to coat

Method:

Preheat oven to 180°C with the rack positioned toward the top of the oven.
Place the sesame seeds onto a small plate and set aside.
Place the soaked, drained chickpeas into the food processor, along with everything but the sesame seeds. Pulse until the mixture resembles breadcrumbs. Use a spatula to scrape down the sides as you go.
Using wet hands, scoop out and roll the mixture into 12 large balls, roughly the size of a golf ball.
Roll each ball into the sesame seeds until they are evenly coated, and place onto the baking tray.
Transfer the tray to the oven and bake for 30 minutes, flipping the balls half way through.
Remove the tray from the oven and transfer the balls to a wire cooling rack.

Mexi-Kale Tofu Scarmble

2022-01-09T11:43:00.000+08:00

A tofu scramble is a great breakfast option for those days when time is on your side. As well as packing in some hearty protein first thing in the morning, tofu is super versatile. Mexi-kale scramble brings together a rainbow of vegetables, healthy whole food fats, and a Mexican spice blend - with oregano, smoked paprika, garlic, cumin, coriander, and a little thyme.

Get creative and build a scramble using a mix of the veggies you have on hand (capsicum, grated carrot and spinach or kale work great), a block of extra-firm tofu, and your favourite spice blend (such as Italian, Middle Eastern, Indian, and more)

Simple, delicious, vegan!

Welcome!

2022-01-01T11:45:00.000+08:00

Hi, I'm Hollie, a Perth-based Accredited Practicing Dietitian and Accredited Nutritionist, with a special interest in plant-based nutrition.

As a Dietitian, I enjoy supporting others to make sense of this ever-changing - and often conflicting - food environment we live in; and to realise that following a healthy vegan diet can be simple, affordable, and satisfying.

I hope my blog can provide you with some inspiration to explore the flavourful and nourishing ways of eating vegan.

Enjoy!

For more on my work as a Dietitian, visit www.eticonutrition.com.au

BRAISED ASIAN GREENS WITH TOFU

2021-11-14T21:00:00.000+08:00

Don't be deceived by the basic name of this dish... it's truely one of my favourites. It' super quick and easy to make, uses healthy ingredients, and tastes great!

Serves: 4-6

Ingredients:

2 blocks tofu, drained and cubed
2 medium yellow onions, roughly diced
3 cloves garlic, finely chopped
1 teaspoon grated fresh ginger
8 cups Asian greens (I used buk choy, but gai lan also works well), chopped
1 cup shredded white cabbage, or 1 small green capsicum, thinly sliced
¼ cup salt-reduced vegetable stock (I used Massel brand vegan chicken-style stock)
2 tablespoons soy sauce
1 teaspoon toasted sesame oil
1 tablespoon water
2 teaspoons cornflour

Method:

1. Combine the cornflour and water in a small bowl. Whisk to combine thoroughly. Set aside.

2. Heat an 8L pressure cooker over medium heat.
3. Add a splash of water (or vegetables stock) and saute the onion for 2-3 minutes, until translucent.
4. Add the garlic and sauté for 30 seconds, before adding the tofu cubes and grated ginger. Cook for a further 1-2 minutes.
5. Add the Asian greens, cabbage (or capsicum) and stir to combine.
6. Add the stock and soy sauce. Attach the lid and bring to pressure over high heat.
7. Cook for 2 minutes before releasing the pressure under running cold water (quick release method).
8. Remove the lid and stir in the sesame oil and cornflour mixture.
9. Serve on its own or over brown rice or soba noodles

Sprouting

2021-01-16T13:02:00.010+08:00

Sprouting legumes, grains and seeds - and incorporating these into your daily diet - is an excellent way to boost your intake of antioxidants. Research has shown that sprouting legumes, grains and seeds dramatically increases their antioxidant content.

In addition to a boost in antioxidants, consuming sprouts has also been found to:

Silverbeet & Asparagus Frittata

2016-10-17T13:27:00.022+08:00

I am always looking for tasty ways to include more greens in my diet and enjoy mixing things up with different grains and flours where possible. Ticking off both my goals is this vegan silverbeet and asparagus frittata, which is made possible thanks to the chickpea flour batter. This frittata taste great both hot and cold and, with just a few simple ingredients and minimal clean up required, can be enjoyed for breakfast, lunch, or dinner any day of the week!

Oil-Free Banana Bread

2016-10-10T11:36:00.010+08:00

This oil-free banana bread is the perfect sweet treat. It's a great way to use those spotty bananas and requires simple ingredients that can be found in the barest of pantries. The apple sauce is the stand in for oil in this recipe, but you could also use the same amount of mashed white beans.

Golden Split Pea and Seitan Stew

2016-05-21T14:01:00.004+08:00

This hearty split pea and seitan stew is the perfect meal for a cosy night in. You can use green split peas or mung daal if you prefer, and the silverbeet could be swapped with kale or baby spinach.

Serves: 4
Prep time: 15 mins
Cook time: 90 mins

Ingredients:

1 cup diced onion
2 cloves garlic, minced
1 cup carrot, diced
1 cup broccoli, diced
1 red capsicum, diced
1 tsp dried thyme
1 tsp dried sage
1 bay leaf
1/2 tsp dried rosemary
750 mL salt-reduced vegetable stock
500 mL water
1 1/2 cups yellow split peas, soaked in 2 cup of water for at least 1 hour, drained
4 cups silverbeet, chopped
1 cup seitan, diced (optional)
1/4 cup fresh parsley, chopped
1/4 cup lemon juice
Salt and pepper to taste

Method:

Add a splash of water to a large stock pot over medium heat.
Add the onion and garlic, and sauté until golden brown.
Add the carrot, capsicum, and broccoli and cook for a further 5 minutes.
Add the herbs and cook for another minute, or until fragrant.
Add the stock, water and drained split peas.
Increase the heat to medium-high and bring to a boil.
Reduce the heat to low, cover and simmer, stirring occasionally, until the split peas have softened and thickened the soup, about 45-60 minutes.
Add the silverbeet and seitan. Stir through and cook until the silverbeet has wilted and the seitan is heated through, about 10 minutes.
Turn off the heat and stir through the lemon juice, chopped parsley, salt and pepper.

Coconut-Spiked Butternut Bisque

2016-05-20T13:44:00.001+08:00

This butternut bisque is ready in a flash - which is a huge plus since time is such a limited resource these days. You will need some roasted pumpkin on hand, but then it's just a matter of heating through and blitzing with a stick blender. The lime really shines through the creamy richness of the coconut and pumpkin and the toasted pumpkin seeds bought a smokiness that married well with the other aromatic flavours.

Serves: 6

Prep time: 20 mins

Total time: 1 h 15 mins

Ingredients:

1 large butternut pumpkin
1 medium brown onion, finely diced
3 cloves garlic, minced
1 tbsp ginger, minced
1⁄2 tsp chilli powder (optional)
3 1⁄2 cups low-sodium vegetable stock
250 mL coconut milk, plus extra to garnish 2 tbsp lime juice
1 tbsp pumpkin seeds (pepitas), toasted

Method:

Preheat oven to 220°C. Line a rimmed baking tray with a silicone baking mat or parchment paper.
Remove the stem and cut the pumpkin in half lengthways (from top to bottom), using a large knife. Remove the seeds.
Place cut side down on the tray and roast for 45 minutes, or until tender.
Remove from the oven and set aside to cool slightly. Once it has cooled to the point that you can touch, peel away the skin and discard it.
Preheat a large, heavy-based pot over medium heat.
Add the diced onion and sauté until translucent - about 5 minutes. If the onion starts to stick, add a splash of the stock or water.
Add the garlic and ginger and sauté for a further minute.
Add the chilli powder, if using, and 1⁄2 cup of the stock to deglaze the pot.
Add the pumpkin and remaining vegetable stock. Stir to combine.
Add the coconut milk and lime juice. Cook until warmed through.
Using an immersion blender, blitz the soup until smooth. If the soup seems a little thick, thin out with some extra vegetable stock or water.
Taste for seasoning, and serve with a little swirl of coconut milk and toasted pumpkin seeds.

Lemony Potato and Split Pea Soup

2016-05-17T13:08:00.001+08:00

Creamy potato, tangy lemon, spicy jalapeños...yum!

Serves: 6

Prep time: 15 mins

Total time: 60 mins

Ingredients:

1 medium brown onion, diced

3 cloves garlic, minced
1⁄4 tsp cayenne pepper
2 cups dry yellow spilt peas
6 cups low-sodium vegetable stock

3 medium potatoes, diced
1 tsp lemon zest
1⁄4 cup lemon juice
1⁄4 cup sliced, pickled jalapeños

Method:

Preheat a large, heavy-based pot over medium heat.
Add the diced onion, and sauté until the onion is translucent - about 5 minutes. If the onion starts to stick, add a splash of the stock or water.
Add the garlic and cayenne, and sauté for a further minute.
Add the split peas, potato and vegetable stock to the pot. Cover and bring to a boil.
Once boiling, lower the heat to a simmer, and cook for 35-40 minutes, until the split peas and potato have softened (you should be able to easily mash the potato against the side of the pot).
Using an immersion blender, blitz until smooth and creamy.
Stir in the lemon zest, lemon juice and taste for seasoning.
Serve topped with a few slices of pickled jalapeños.

Easy Vegan Banana Bread

2016-05-17T10:53:00.002+08:00

This simple vegan banana bread recipe makes great use of those speckled and sad looking bananas hanging out in your fruit bowl.

Ingredients:

4 small ripe bananas
3 tablespoons ground flaxseed
½ cup hot water
1½ cups wholemeal flour
1½ teaspoon baking powder
½ cup brown sugar
pinch salt
¼ cup canola oil
1 teaspoon vanilla extract

Method:

Preheat the oven to 180’C and line a loaf tin with parchment paper.
Add the ground flaxseed and hot water to a small bowl. Whisk to combine and set aside.
Add the bananas to a medium-sized mixing bowl and mash roughly with a fork.
Add the flour, salt, baking powder, vanilla, sugar, oil, and the flax mixture. Fold together until just combined.
Pour the mixture into the line loaf tin and bake for 60 minutes, or until a cake tester/toothpick comes out clean.
Allow to cool for 10 minutes in the tin before transferring to a cooling rack.

Smoky Red Lentil Soup

2016-05-15T14:48:00.002+08:00

A true one-pot wonder, this smoky split pea soup only gets better when eaten up the next day. The smokiness comes my favourite spice - smoked paprika. The split peas melt away to make a creamy broth and diced carrots add the perfect amount of sweetness to balance the dish.

Serves 6

Prep time: 15 mins

Total time: 40 mins

Ingredients:

1 medium brown onion, finely diced

4 cloves garlic, minced
1⁄4 tsp freshly ground black pepper

1 tbsp smoked paprika
2 tsp dried thyme
1 1⁄2 cups red lentils peas
1 1⁄2 cups diced carrots
6 cups low-sodium vegetable stock

1 tbsp lemon juice
1 tbsp chopped fresh parsley

Method:

Preheat a large, heavy-based pot over medium heat.
Add the diced onion, and sauté until the onion is translucent - about 5 minutes. If the onion starts to stick, add a splash of the stock or water.
Add the garlic, pepper, paprika and thyme, and sauté for a further minute.
Add the lentils, carrots and vegetable stock to the pot. Cover and bring to a boil.
Once boiling, lower the heat to a simmer, and cook for 20 minutes, stirring occasionally to prevent it from sticking.
Once the lentils have softened, and the soup has thickened, stir in the lemon juice and taste for seasoning. Serve topped with a sprinkle of chopped parsley and a slice of crusty wholegrain bread.

Sticky Cinnamon Buns

2016-05-11T11:39:00.001+08:00

These old-school cinnamon buns can be made the day before and baked fresh in the morning. I made this batch for an early morning visit to my grandparent's property. They worked out perfectly... warming up and filling the car with the heavenly scent of cinnamon as we weaved our way up the hill. Not only did they receive rave reviews - "better than the ones from the bakery!", but I even got a text from my nan that night to say thanks again for such a lovely morning tea. Nawhhhh!

Makes: 12 buns

Ingredients:

2 teaspoons active dry yeast
⅓ cup raw caster sugar
½ cup lukewarm water
¾ cup soymilk, at room temperature
⅓ cup canola oil
¾ teaspoon salt
1 teaspoon cinnamon
3½ cups plain flour

¼ cup molasses sugar
¼ cup raw caster sugar
1 tablespoon cinnamon
2 tablespoons plain flour
1 medium green apple, small dice
⅓ cup chopped walnuts

¾ cup icing sugar
4 teaspoons soymilk
1 teaspoon vanilla extract

Method:

Combine the yeast, sugar, and lukewarm water in the bowl of a stand mixer. Set aside whilst you organize the other ingredients (giving the mixture a few minutes to froth up).
Add in the milk, oil, cinnamon, 2 cups of the flour and the salt.
Using the dough hook, mix for about 1 minute to start bringing the dough together.
Add the remaining flour, ½ cup at a time and knead for around 5 minutes with the dough hook to form a soft dough.
Remove the dough from the bowl briefly so that you can oil the bowl lightly. Return the dough to the bowl and cover.
Set the dough aside in a warm, dark spot for 1-2 hours, until it has doubled in size.
Once it has doubled, punch the dough down and set aside again whilst you prepared the filling.
Combine the sugars, 2 tablespoons of flour, and the cinnamon in a small bowl. Set aside.
Line a 11 x 13” rimmed baking tray with baking paper.
Lightly flour your work surface and roll out the dough to form a 12 x 18” rectangle
Sprinkle the cinnamon sugar mix over the rolled out dough, leaving a ½” border along one of the long edge (this is where the dough will join when you roll it up)
Sprinkle over the diced apple and chopped walnuts
Now start rolling up you dough nice and tightly from one long edge towards the other with the ½” border.
Once you get to the uncovered edge, rub a little water along it to seal the roll.
Divide the roll in half and then each half into 6 even-ish sections
Place these into your lined tray in 3 rows of 4, with a little space in between to give the buns room to rise a little more.
Cover the tray and place into a warm, dark spot for another 2 hours until roughly doubled in size again.
Once your buns have risen, place the covered tray into the fridge overnight.
In the morning, remove the tray from the fridge and preheat your oven to 190’C
Uncover the buns and bake in the over for 20-25 minutes, until golden on top.
While you buns are baking, prepare the icing mixture by thoroughly combing the icing sugar, soymilk and vanilla extract in a small bowl. Set aside.
Remove from the oven and allow to cool for around 5 minutes before drizzling over the icing mixture.
Allow to cool for a further 5-10 minutes before serving.

Tortilla Soup

2016-05-10T11:39:00.001+08:00

I have been intrigued by tortilla soup for quite a while now. I love Mexican flavours, but am not a huge fan of tomato based 'broths'. Since it is #SoupWeek, it seemed like the perfect time to give tortilla soup a go and boy am I glad I did. It was super tasty, fresh, and had the right amount of kick from a couple of finely diced jalapeños. Easy and inexpensive, I will definitely be making this again.

Serves 6

Prep time: 15 mins

Cook time: 15 mins

Ingredients:

1 small brown onion, thinly sliced

1 medium green capsicum, diced
1⁄4 cup sliced, pickled jalapeños (or 2 whole), diced
4 cloves garlic, minced
1⁄4 tsp chilli powder (optional)
800 g can whole, peeled tomatoes
4 cups salt-reduced vegetable stock
1 tbsp ground cumin
1 cup corn kernels
400 g can black beans, rinsed and drained
2 cups baked corn chips, crushed
1⁄2 cup chopped fresh coriander, plus extra to garnish
1 lime, juiced

Method:

Preheat a large, heavy-based pot over medium heat.
Add the diced onion, capsicum and jalapeños and sauté until the onion is translucent - about 5 minutes. If the vegetables starts to stick, add a splash of the stock or water.
Add the garlic, chilli powder and cumin, and sauté for a further minute.
Crush the tomatoes with your hands as you add them to the pot, along with any remaining juice in the can. Fill the empty can with vegetable stock and add this to the pot.
Add half of the crushed corn chips, cover, and bring to a boil.
Once boiling, lower the heat to a simmer, add the beans and corn, and cook for a further 5 minutes. Stir through the coriander and lime juice and taste for seasoning.
Serve with a sprinkle of crushed corn chips and some chopped coriander.

Chickpea and Rice Soup with Herbed Dumplings

2016-05-09T15:27:00.002+08:00

Another easy-to-make and satisfying soup for a cool autumn night.

Serves 8

Prep time: 25 mins

Cook time: 40 mins

Ingredients:

1 medium brown onion, diced

2 cloves garlic, minced
1 tsp dried thyme
1 tsp dried tarragon
1⁄2 cup brown rice
1 1⁄2 cups diced carrot
400 g cabbage, diced
6 cups vegetable stock
2 x 400 g can chickpeas, rinsed and drained

1 tbsp chopped parsley, for garnish

For the herbed dumplings:

1 cup wholemeal plain flour 1 tbsp baking powder
2 tsp dried parsley
1⁄2 tsp dried thyme

1⁄2 tsp salt
1⁄2 cup soy milk

Method:

To make the dumplings:

Combine the flour, baking powder, dried herbs and salt in a medium-sized mixing bowl.
Add the soy milk and bring together into a soft (but not sticky) ball.
Set aside until ready to cut up into small chucks and add to your soup

To make the soup:

Preheat a large, heavy-based pot over medium heat.
Add the diced onion and sauté until the onion is translucent - about 5 minutes. If the onion starts to stick, add a splash of the stock or water.
Add the garlic, thyme, tarragon and a pinch of black pepper, and sauté for a further minute.
Add the rice and the vegetable stock. Cover and bring to a boil
Once boiling, lower the heat to a simmer, and cook for 15 minutes.
Add the carrot and cabbage, and cook for a further 10 minutes.
Add the chickpeas and dumplings (see instructions for making above). Cover and cook for a final 15 minutes, until the dumplings are cooked through and fluffy.
Taste for seasoning and serve with a sprinkle of chopped parsely.

Vegan Baked Lemon Cheesecake

2016-05-09T15:08:00.002+08:00

Two words - ABSOLUTELY LUSCIOUS! This baked lemon cheesecake is super easy to make and tastes heavenly. The crust is "buttery", just like an ordinary biscuit base (but adds fibre and healthy fats from the oats, buckwheat, and almonds). The filling is part fluffy-lemon-curd, part indulgent-vanilla-creaminess. I made this as a Mother's Day treat for last night's dessert, so only had one slice left to capture a quick shot before it was devoured too!

Serves: 8

Ingredients:

¾ cup rolled oats
½ cup almonds
¼ cup buckwheat groats
½ cup + 2 tablespoons raw caster sugar
60g coconut oil
2 x 225g tubs of vegan cream cheese (I used Toffuti brand)
1 lemon, zest and juice (approx. 2 tablespoons)
½ teaspoon vanilla extract
Fresh fruits for garnishing

Method:

Preheat your oven to 190’C and line (base and sides) an 18cm round spring form cake tin.
Combine the oats, buckwheat, almonds and 2 tablespoons of the sugar in a high-powdered blender or food processor. Blend to form a fine crumble.
Add the coconut oil and pulse (or blend on low speed) to bring the mixture together
Press the mixture evenly into your lined tin (base and up the sides a little) to form the crust.
Bake for 15 minutes. Remove and set aside to cool whilst you make the filling.
Drop the oven temperature to 180ºC
Combine the vegan cream cheese, lemon juice and zest, remaining ½ cup of sugar, and vanilla extract in a medium-large mixing bowl (or bowl of a stand mixer). Beat together until thoroughly combine and looking luscious.
Pour the filling mix into the pre-baked crust and return to the oven for 35 minutes or until the top is looking golden around the edges and the sides are somewhat firm-ish
Set aside to cool to room temperature before placing into the fridge for a few hours (or overnight for a even firmer consistency)
When ready to serve, top with sliced fruits (I used a kiwifruit and ¼ cup of thawed frozen blueberries)

Happy Vegan Mother's Day

2016-05-08T09:48:00.001+08:00

What says "Happy Mother's Day!" better than some crisp and fluffy waffles doused in hazelnut syrup!? Thanks to the fab recipe in Isa Chandra Moskowitz's beautiful "Isa Does It", I was able to whip up a batch of delicious vegan waffles in a cinch to thank my vegan mum for being so wonderfully amazing. Say thanks to your mum (and share the love with all the non-human mum's out there) by eating vegan ♥

Cheesy Broccoli Bisque

2016-05-07T21:00:00.003+08:00

If you love luscious creaminess that is also good for you, then you'll love this Cheesy Broccoli Bisque. The rich "cheesy" taste comes from the umami flavour of miso and nutritional yeast. The creaminess is thanks to a cup of blended cashews. For a hearty meal, serve with a scattering of sliced spring onions and a thick slice of crusty wholemeal bread on the side.

Serves 6

Prep time: 15 mins

Cook time time: 15 mins

Ingredients:

1 small brown onion, finely diced
3 cloves garlic, minced
1 small-medium head of broccoli (stalk and florets)

1⁄2 cups diced carrots
1⁄2 tsp turmeric
3 cups salt-reduced vegetable stock
1 cup raw cashews (soaked)
2 cups water
2 tbsp white miso
2 tbsp nutritional yeast flakes
2 tbsp lemon juice
Pinch freshly ground black pepper

Method:

Prepare the cashew cream by adding the soaked cashews, water, miso, nutritional yeast, lemon juice and black pepper to a high-speed blender. Blitz until smooth. Set aside.
Preheat a large, heavy-based pot over medium heat.
Add the diced onion, and sauté until the onion is translucent - about 5 minutes. If the onion starts to stick, add a splash of the stock or water.
Add the garlic and turmeric, and sauté for a further minute.
Add the broccoli, carrots and vegetable stock to the pot. Cover and bring to a boil.
Once boiling, lower the heat to a simmer, and cook for 10 minutes, until the carrots have softened.
Add the cashew cream and, using an immersion blender, blitz until you can see only tiny bits of carrot and broccoli remaining.
Continue to cook, stirring regularly, for a further 5 minutes, until the soup has thickened. If it is too thick, thin it out with a little extra broth or water.
Serve with a scattering of sliced spring onion and a slice of crusty wholemeal bread.

Spiced Pear, Apple + Walnut Squares

2016-05-07T10:00:00.001+08:00

These healthy treats are perfect for anytime of the day! They are full of fibre, healthy fats and anti-inflammatory spices, while also being free of refined oils and sugars.

Makes: 16 squares

Ingredients:

1 cup dates

1½ cups water
1 large ripe banana
3 cups rolled oats
½ cup buckwheat groats
4 teaspoons baking powder
1 teaspoon cinnamon
½ teaspoon ground ginger
1 medium pear, diced
1 small green apple, diced
½ cup walnuts, roughly chopped

Method:

Place the dates into a small bowl and cover with the water. Set aside for 10 minutes to soften.
Preheat the oven to 190°C and line a 9”x9” cake tin with baking paper, making sure to line the sides as well.
Combine 2 cups of the oats, the buckwheat, walnuts, baking powder and spices in a medium-sized mixing bowl. Stir with a spatula to combine.
To a food processor bowl or blender jug, add the banana, remaining cup of oats, soaking water from the dates. Blend until smooth.
Add the dates and blend briefly to break down the dates into small pieces.
Pour the banana-oat mix onto the dry ingredients. Stir to combine thoroughly.
Fold in the diced pear and apple.
Pour the batter into the prepared cake tin and bake for 35 minutes, or until a cake tester/skewer comes out clean.
Allow to cool for 15 minutes before serving.

Pumpkin, Corn and Cabbage Chickpea Pancakes

2016-05-06T09:24:00.001+08:00

A great way to start the day, especially on a rainy morning like today! These chickpea pancakes are quick and easy to throw together, and a great source of plant-based protein. As well as being a solid breakfast or brunch idea, they work well as a snack, appetiser for entertaining, or even part of a main meal.

Serves: 2

Ingredients:

1 cup chickpea flour
1 tablespoon nutritional yeast flakes
1 teaspoon black salt (available from Indian grocers)
½ teaspoon cumin
½ teaspoon dried thyme
½ teaspoon tumeric
¼ teaspoon smoked paprika
¼ teaspoon garlic powder
Pinch of black pepper
¾ - 1 cup water
½ cup frozen corn kernels, thawed
½ cup finely shredded cabbage
½ cup steamed or baked pumpkin
1 spring onion, for garnish
Sriracha sauce, to taste

Method:

Combine the chickpea flour, nutritional yeast flakes, thyme, pepper, and the remaining spices in a medium-sized mixing bowl. Stir to combine with a spatula.
Add the water and mix well to ensure the batter is thoroughly combined.
Fold in the corn, cabbage and pumpkin pieces.
Heat a large seasoned cast iron (or non-stick) frying pan over medium-high heat.
Place ¼ cup of the mixture into the preheated pan and cook until the edges start to firm up and small bubbles appear on the top (approximately 2-3 minutes). You may be able to fit 2 or 3 pancakes in depending on the size of your pan, but make sure you leave enough room to flip them over.
Flip the omelettes and cook for a further 1-2 minutes, or until the pancake feels firm-ish to the touch.
Remove from the pan and serve hot, topped with chopped spring onions and (if you like a bit of heat) a good drizzle of sriracha.

¡Feliz Cinco de Mayo!

2016-05-05T16:52:00.001+08:00

Burrito time! This guy is packed with shredded cabbage, jalapeño + corn baked rice, creamy sweet potato, meaty black beans, are then some more jalapeños, all topped off with a generous dollop of cooling vegan (toffuti) sour cream on a wheat tortilla. I may (read: definitely) have been a little too enthusiastic with the amount I tried to pile in... but it made it to the face all the same! Happy #CincoDeMayo!

Smoky Tahini, Hemp and Lime Zucchini Pasta

2016-05-03T12:20:00.001+08:00

Time to get back on track! Since my last post, I have powered through my Masters degree, completed 6 demanding months of internships/placements, moved back to the other side of the country, gained my accreditation to practice as a Dietitian, and established my own plant-based Dietetic consulting business (www.eticonutrition.com.au)... sigh!

As always, I have been busy in the kitchen... but the time to post evidence of my efforts and update my blog never seemed to materialise. Today, feeling a little less overwhelmed by daily demands, I've grabbed out my camera and taken a minute to stop and snap a shot of my lunch before getting stuck in.

I was really impressed with how the zucchini pasta worked out. The dash of smoked paprika, generous dollop of creamy tahini, and splash of zesty lime juice really made it shine.

Serves: 1

Ingredients:

1/2 large zucchini, spiralized
1/2 lime, juiced
1 teaspoon hemp seeds
1/2 teaspoon sesame seeds
1 tablespoon hulled tahini
1/4 teaspoon smoked paprika (aka pimentón)
Salt and pepper, to taste

Method:

Add the spiralised zucchini noodles to a serving bowl.
Drizzle over the tahini and sprinkle on the hemp seeds, sesame seeds, smoked paprika, salt and pepper.
Add the lime juice over the top and toss to combine.
Set stuck in!

MY VEGAN PANTRY PROVISIONS

2015-02-01T16:55:00.001+08:00

I'm not sure if I am alone on this BUT I love shopping for anything (vegan) food-related! So much so that there have been times I've felt compelled to research whether my passion for pantry supplies was a classifiable disorder!? Unfortunately for my professionalism, my interest in shopping ends here - which means most mornings are spent staring in my wardrobe wondering whether gym clothes or pyjamas will cut it for work. But all jokes aside, and since I'm once again back at uni (and therefore away from my kitchen for the next few months), I thought a post on what inspiring ingredients are often found in my vegan pantry would be apt...