- 500gms. organic tofu, firm
- 1 x sliced leek or diced onion
- 1 x clove of crushed garlic
- 1 x diced tomato (optional)
- chopped chives (optional)
- 1/4 tsp. Himalayan salt
- 1/2 tsp. turmeric powder
- 1/4 tsp. each of; cumin powder and coriander powder (optional)
- 3 Tbsp stock, water or bone broth (water or vegetable stock if vegetarian or vegan)
- butter (or alternative if vegan)
- Drain the tofu from the water.
- Heat a medium frypan (if frypan isn’t non-stick, you’ll need to have it well-greased) over medium-high heat. You can a little knob of butter (or alternative) too regardless for an even creamier taste.
- Fry off leek or onion and garlic.
- Add tomato and chives, if using.
- Add tofu and spices together. Using a spatula, cut up the tofu in the pan to look like scrambled eggs.
- Once incorporated, add the vegetable broth (1 tablespoon at a time) bringing the broth to a boil and allowing to fully absorb into the tofu each time.
- Remove from heat and season with sea salt and pepper as desired.
- 2 cups dried, shredded coconut
- 1/2 cup tahini (hulled or unhulled both work)
- 1/2 cup maple syrup (or honey)
- 1/2 cup coconut oil (liquid)
- 1 teaspoon pure vanilla extract (or 1 vanilla bean)
- 1/2 teaspoon Celtic or Himalayan sea salt (optional)
- Add all ingredients into large bowl except the shredded coconut.
- Stir with spoon until well mixed.
- Once combined, add shredded coconut. Stir again until well combined.
- Drop cookies onto a tray with baking paper or greaseproof. Cover and freeze for at least 30 minutes. (Cookies will harden when cooled.)
- Store leftover raw vanilla drop cookies in the fridge or freezer.
1 x head of cauliflower, trimmed of outer leaves and cut into florets
Either blend in a food processor for 30 seconds or until it resembles rice, or grate with a hand-held grater (avoid grating your knuckles though!!)
Toss the “rice”, with a drizzle of olive or coconut oil and spread it out to a thin, even layer onto a baking tray.
Roast the ‘rice’ at 200C for 12 minutes, stirring it in the tray halfway through cooking. This dries the rice out, giving it a light, fluffy texture and intensifies the flavour.
The easiest cooking method is in a microwave, but as I’m not afan of microwaves, I wouldn’t be recommending this unless you’re really pushed for time.
Place the cauliflower “rice” in a heatproof bowl, covered with an inverted plate to cover (please don’t use cling film in the microwave…ever!), for three minutes on High. Give the “rice” a stir half way through cooking.
Stir-fry the cauliflower “rice” in a drizzle of olive oil or some coconut oil, for about 5 minutes. This method can cause the “rice” to be a bit soggy and clump together a bit, but it gives it a nice flavour.
Copyright: <a href=’https://www.123rf.com/profile_lenyvavsha’>lenyvavsha / 123RF Stock Photo</a>
Having seen these at the supermarket the other day, I decided to try my own version, without the preservatives and flavourings! Let me know what you think.
- 1 x large onion (finely diced)
- 2 x garlic cloves (crushed)
- 2 x 400ml cans cooked black beans or 1 x cup uncooked black beans or adzuki beans, soaked and cooked (= 3 cups)
- 1 x large beetroot grated
- 1/2 cup chickpea flour, oat bran, or cooked quinoa
- 1 tsp cumin
- 1/2 tsp chili powder (or add extra cumin)
- 1/4 tsp smoked paprika
- 1/3 cup crushed walnuts or almonds – optional for added protein
- 2 x tsp salt
- 3/4 cup finely chopped mushrooms- optional
- Preheat your oven to 200 degrees celcius
- Mix all the ingredients together in a large bowl, or gently pulse in a food processor until combined. Only mix enough to combine, if it’s overdone the mix will get too sloppy.
- Press the mixture firmly into a 1/4 cup measuring cup and place it on an oven tray that’s been greased or lined with baking paper. Flatten the burgers.
- Bake the burgers for 15 minutes (fan forced if you have it) or 20 minutes if you don’t.
- Turn the burger patties over and bake for 5 more minutes on the other side. They may need extra time if they are thick or you like themn firmer. You can put the wholegrain buns in now so they get deliciously warm and crunchy.
- If you prefer a browner, crisper burger patty, finish them off either under the grill, on the BBQ plate or frypan with a bit of coconut oil.
- You can keep the pre-cooked patties for another night either in the fridge or freezer (if freezing store with baking paper between) and finish them off on the BBQ or in a frypan.
- Alternatively, you can cook half the batch now and par-bake the other half for 15-20 minutes at 190 degrees celsius then freeze as above. When needed, simply place the frozen patty on an oven tray lined with baking paper and bake at 190 celsius foir another 25 – 30 minutes
Copyright: <a href=’https://www.123rf.com/profile_sarsmis’>sarsmis / 123RF Stock Photo</a>
- 1 cup (150g) flaxseeds (aka; linseed)
- 2 tbsp (40ml) ground flaxseed (linseed) meal or almond meal (use only linseed meal for low allergy)
- 3/4 cup (190ml) water
- 2-3 tsp (10-15ml) Himalayan salt, tamari or soy sauce
- 3 tsp (15 ml) maple syrup (or honey)
- pinch of onion powder (about 1/6 tsp)
- pinch of garlic powder
- ½ cup grated parmesan cheese (avoid for low allergy)
- 1 tsp minced fresh rosemary (avoid for low allergy)
- Himalayan salt for sprinkling
- Mix the flaxseeds and flaxseed (or almond) meal in a bowl.
- Combine the water, salt or tamari, sweetener, and any of the optional ingredients, except the salt for sprinkling, in a container and mix until everything is thoroughly combined.
- Pour the water mix over the flaxseed mix and stir thoroughly.
- Leave to sit for 10 to 15 minutes, until the mix becomes thickened, but not too stiff.
- Spread mix thinly over one dehydrator tray and score lightly with a spatula.
- Sprinkle with salt
- Dry for 12-36 hours at 40-45°C, flipping crackers once after 5-6 hours (optional).
- Break crackers along score lines and store in an air-tight container.
- Preheat oven to 170 – 190 C.
- Prepare a large baking tray by lining with baking paper or use a silicon mat
- Follow steps from 1 – 6
- Scoop the mixture out on to your lined baking tray or silicone mat.
- Cover the mix with baking paper, use a rolling pin to roll the mix to an even thickness. Try to roll the mixture to no more than 5mm thick. This takes some patience as you need to push the dough back together if it breaks up.
- Using a sharp knife, deeply score/cut your dough along desired cracker shapes. This allows you to break the end result into nice tidy pieces.
- Bake in the oven for approximately 30-35 minutes (check to make sure they are not burning). The thicker the mix is the longer it will take to bake. You can turn them over after 15 minutes to cook the yunderlayer if you like.
- Remove from oven and allow to cool completely, then break into crackers.
- Store in an airtight container for up to two weeks.
- 1 banana, peeled
- mango (optional to have instead of banana)
- handful of berries (optional)
- 150g low-fat natural yoghurt or soya yoghurt
- 100ml of milk or dairy-free milk
- 1/2 cup of silken tofu
- 1 tbsp peanut butter, nut butter or loose nuts and seeds
- 1 tbsp chia seeds
- dessicated coconut (optional)
- raw cacao (optional)
- ½ tsp cinnamon (or to taste)
- ice cubes on hot days!
Using a powerful blender, either a stick blender that chops ice (and nuts in this case) or thermomix or other strong kitchen blender, blend until smooth (about 1 minute).
- 350 g raw whole almonds, macadamias or walnuts (or a combination of all)
- 20 fresh dates, pitted
- 1 x tablespoon coconut oil
- 1/4 cup chopped sulphur free apricots (optional)
- 3 generous tablespoons of raw cacao powder or carob powder
- 1 teaspoon vanilla extract
- 1/2 teaspoon ground cinnamon
- Zest and juice from half an orange
- Dessicated Coconut, Goji berry, Cacao, Crushed Nuts for rolling
- Process nuts with cinnamon, some orange zest and raw cacao or carob powder
- Add in the dates, vanilla extract and process until mixture starts to come together
- Add orange juice if needed (only a little at a time), enough to make the mix soft and easily forms balls
- Form into roughly 15 balls (depending on the size you want them)
- Coat in dessicated coconut, Goji berries, raw cacao powder or crushed nuts.
- Store in the fridge for up to 4 weeks
To make a yummy protein packed smoothie, blend 2 balls with 1 cup of milk of your choice (coconut is particularly delicious for this!) and banana, berries mango or papaya.