Tuesday, 31 October 2023

Basic Bitch Vegan Tom Yum

Ingredients for a Basic Soup
- 1 Tbsp Coconut oil
- 1 Onion, chunky chopped
- 3 Garlic cloves, sliced
- 3 Tbsp of Red Curry Paste
- 4 Cups of vegan stock (I use x4 Massel 7 beef stock cubes which are vegan)
- Desired vegetables (See list below)
- 1 Tin tomato
- 6-8 Kaffir Lime Leaves

Other
- If you want to get fancy, you can fry the onion and garlic, then add aromatics such as:
  • Chili
  • Ginger
  • Galangal, sliced
  • Lemongrass, Ends smashed & very chunky chopped
- You can add whatever vegetables you like, or whatever you have in your fridge. Try adding:
  • 1 Capsicum, chunky chopped
  • 1 Bunch of broccolini, chunky chopped
  • Zucchini, sliced in half then sliced into chunks
  • 1/2 Punnet of cherry tomatoes
  • Very firm tofu, cubed
  • Carrot, sliced
  • Mushrooms (either full button mushrooms, or larger mushrooms sliced)
  • String beans, chunky chopped
  • Asian greens (Bok Choy, Pak Choy, Choy Sum)
  • Asian Cabbage
- If it is too spicy, you can add 1/2 cup of coconut cream.

- If you need more zest, add lime - either squeeze it in, or add a full half lime.

- You can also add coriander (cilantro) with the noodles, or as a garnish, however not everyone likes it!

Method
- Heat coconut oil in a large saucepan
- Fry the onion & garlic until browned
- Add 3 tbsp of red curry paste and fry until fragrant
- Slowly add the 4 cups of stock
- Throw in the vegetables, tin of tomato and kaffir lime leaves
- Boil for 10 to 15 minutes until the vegetables soften
- Add the rice noodles and boil for another 5 minutes until the noodles soften
- Serve & enjoy






Friday, 20 October 2023

Vegan Red Curry

Ingredients
- 1 block Extra Firm Tofu - 14 oz, 400g
- 2 tablespoons Coconut Oil
- 5 tablespoons Red Curry Paste
- 2 large Garlic Cloves, sliced
- 1 teaspoon Fresh Grated Ginger
- 1 cup Vegetable Broth
- 1 large capsicum
- 1 cup Broccolini 
- 8 oz Green Beans
- 1 can Canned Coconut Milk
- 2 teaspoons Soy Sauce
- 1 tablespoon Brown Sugar
- 6 Kaffir Lime Leaves
- 1-2 tablespoons Lime Juice
- 12 Thai Basil Leaves

Instructions
Heat a large pan, medium-high heat.

Melt coconut oil, fry tofu, then once brown, remove from pan & set aside

Melt coconut oil, fry red curry paste, garlic, fresh ginger. 

Stir in the vegetable stock, stir to combine the paste evenly into the stock. Let it simmer until a bit reduced.

Add in coconut milk, kaffir lime leaves, brown sugar, and soy sauce. Stir to combine well and bring to a simmer. Cook and stir often, for 6-8 minutes or until the sauce thickens to your liking.

Add bell pepper strips, broccoli florets, and green beans and cook for 3-5 minutes or until the vegetables are cooked.

Toss the tofu in the sauce until coated.

Remove from heat and stir in basil Thai leaves and lime juice.


Storage
Store in the fridge in a sealed container for 3-4 days or freeze for up to 3 months.

Friday, 29 September 2023

BEST Vegan Pancakes

 Ingredients

  • 1 cup soy milk (or almond, oat or coconut milk)
  • 1/2 cup water
  • 2 tablespoons granulated sugar
  • 1 teaspoon vanilla essence 
  • 1/2 teaspoon salt
  • 1 & 1/2 cups self-raising flour + extra to make it thicker (probably X2 cups total)
  • 1/2 teaspoon baking powder
  • Nuttelex for pan frying

Sunday, 25 June 2023

Smokey cheese sauce vegan

Modified from Detoxinista


Ingredients 

1 & 1/2 or 200g cups raw cashews (soaked in water for 2 hours, if desired)

1 tablespoons fresh lemon or lime juice 

1 and 1/4 cup water

1 teaspoons fine sea salt 

1/4 cup nutritional the yeast

1/2 clove garlic

1/2 tsp of paprika 

1 teaspoon mustard (optional; spicy brown or yellow)

16 ounces Elbow or shell pasta of choice (gluten-free, if needed)

Freshly ground black pepper

Sunday, 11 June 2023

Brownie Mug

Ingredients
  • 2 tablespoons Nuttelex, mild extra virgin olive oil, or coconut oil
  • 3 tablespoons plant based milk, water, or coffee
  • 1/8 teaspoon vanilla extract
  • 1/4 cup all-purpose flour
  • 3 tablespoons sugar
  • 2 tablespoons natural unsweetened cocoa powder
  • Pinch kosher salt
Instructions
  • Cook in microwave for 1 min.
  • Rest for 4 mins.

Saturday, 10 June 2023

Vegan Pancakes



Ingredients
  • 1 cup soy milk (or almond, oat or coconut milk)
  • 1/2 cup water
  • 2 tablespoons granulated sugar
  • 1/2 teaspoon salt
  • 1 & 1/2 cups all purpose flour
  • 1 tsp baking powder
  • Nuttelex for pan frying



Method
  • Ingredients go in a container.
  • Mix first with a spoon, then blend well with a wizz stick.
  • Grease pan with Nuttelex and cook pancakes until bubbles start to pop.
  • Flip & fry the other side until you suspect they're cooked.




Monday, 5 June 2023

Vegan brownie mug

Ingredient
  • 2 tablespoons oil
  • 2 tablespoons water
  • 4 tablespoons brown sugar, or coconut sugar, white sugar or cane sugar
  • 2 tablespoons cocoa powder
  • 4 tablespoons flour
  • ¼ teaspoon sea salt
  • ½ teaspoon vanilla extract


Method
  • Add the wet ingredients to the mug.
  • Mix.
  • Then add the dry ingredients.
  • Mix.
  • Microwave for 60 seconds

Thursday, 1 June 2023

Vegan Lasagna


Ingredients - Tomato sauce
- 1 onion, diced
- Garlic, measured with love, sliced
- Salt & pepper, to taste
- 1 tin tomatoes
- Oregano, measured with love
- 1 bag of frozen spinach

Ingredients - Bechamel sauce
- 1 tbsp Nuttelex
- 1 tbsp flour
- 1 cup vegan milk alternative
- 1 cup vegan cheese (cheese is the recommended brand in AUS) 

Assembly
- Vegetables to layer (pumpkin, eggplant, capsicum ect)
- Sheets of lasagna
- Vegan cheese

Instructions
- Sauté the onion, garlic, salt & pepper until brown
- Add tin tomatoes, oregano (or any other herbs), with a bag of frozen spinach
- Leave to simmer
- Meanwhile, melt the nuttelex in a pan on medium heat
- Once melted, add the flour, and stir to make a paste
- Slowly add the vegan milk, about a tbsp at a time
- Continuously stir until makes a sauce
- Take it off the heat, add in the vegan cheese, & stir until combined
- Oil a baking dish
- Layer the pasta sheets with the tomato sauce, any vegetables you want to add, the bechamel sauce.
- Its best to have the top layer as bechamel sauce.
- Once all the sauces are used up, or your baking dish is full, top with cheese.
- Bake for 30 minutes until the pasta sheets and vegetables are cooked through






Wednesday, 19 April 2023

Vegan Banana Bread

Wet ingredients

  • 2 -3 medium to large extra ripe bananas, mashed
  • 1/3 cup melted and cooled coconut oil (or Nuttelex) 
  • 1/2 cup packed brown sugar (or coconut sugar)
  • ½ tablespoon vanilla extract
  • 2 tablespoons dairy free milk of choice

Dry Ingredients
  • 1 ¾ cup all purpose flour
  • 1 teaspoon baking soda
  • - or -  
  • 2 cups of Self Raising flour

Can also add
  • 1 teaspoon ground cinnamon
  • ½ teaspoon salt
  • Berries
  • Choc chips
  • Top with slice banana
  • or sprinkle some desiccated coconut 

Method

1) Preheat an oven to 180 degrees Celsius.
2) Grease a loaf tin, or grease and line a loaf tin with baking paper.
3) Sift flour and sugar in a bowl. Create a well
4) In another bowl, add margarine, soy milk, vanilla and any other extras to the smooshed banana.
5) Add the banana mixture into the flour, and fold until combined.
6) Spoon into the loaf tin, and bake for 30-40 minutes, or until a skewer comes out clean.












Monday, 10 April 2023

Fruit crumbling (Vegetarian)


Filling

- Pear
- Apple
- Strawberry
- Spices (cinamon, clove)

Topping
- Can condensed milk
- 400g shredded coconut

Method

- Slice up fruit and mix through the spices. 
- Put in a dish, alfoil on top 
- wack it in the oven 180 degrees for 20 minutes until fruit starts to stew.
- In another bowl, mix the condensed milk & coconut.
- Once the fruit has softened, spread the coconut mix on top. 
- Bake until golden.







Monday, 6 February 2023

Banana Berry “Nice” Cream (Vegan)



Ingredients
4 ripe bananas, chopped and frozen
4 cups (960 ml) frozen berries
1/2 cup (120 ml) almond milk, frozen into ice cubes

Method
Add all ingredients to a food processor. 
Blend until smooth and creamy. 
Enjoy immediately.


Nutrition (per serving)
Serves: 4 
Serving Size: 1 cup
Calories: 89
Total Fat: 0g
Saturated Fat: 0g
Monounsaturated Fat: 0g
Cholesterol: 0mg; Sodium: 30mg
Carbohydrate: 21g
Dietary Fiber: 3g
Sugar: 13g
Protein: 1g



Five Tempting Desserts Under 300 Calories

Stolen & possibly adapted (possibly not) from MyFitnessPal’s Recipes.

1. Banana Berry “Nice” Cream

Serves: 4 
Serving Size: 1 cup

Ingredients
4 ripe bananas, chopped and frozen
4 cups (960 ml) frozen berries
1/2 cup (120 ml) almond milk, frozen into ice cubes

Method
Add all ingredients to a food processor. 
Blend until smooth and creamy. 
Enjoy immediately.

Nutrition (per serving)
Calories: 89; 
Total Fat: 0g; 
Sodium: 30mg; 
Carbohydrate: 21g; 
Dietary Fiber: 3g; 
Sugar: 13g; 
Protein: 1g

2. Simple Peach Crumble

Serves: 4 | 
Serving Size: 1 & 1/2 cups

Ingredients
2 cups (480 ml) peaches, sliced
1/4 cup (60 ml) flour
2 tablespoons (30 ml) honey
Dash of salt
1/4 cup (60 ml) butter or spread of choice
1/2 cup (120 ml) rolled oats
1/2 teaspoon (2.5 ml) cinnamon

Method
Preheat oven to 350°F. 
Add peaches to a small baking dish or loaf pan. 
Mix flour, honey, butter, salt, cinnamon and oats in a bowl. 
Top the peaches with the crumble mixture, pressing down with a spoon. 
Bake until the crumble browns, about 30 minutes.

Nutrition (per serving) 
Calories: 181; 
Total Fat: 8g; 
aturated Fat: 3g; 
Monounsaturated Fat: 2g; 
Cholesterol: 31mg; 
Sodium: 106mg; 
Carbohydrate: 26g; 
Dietary Fiber: 4g; 
Sugar: 15g; 
Protein: 2g

3. Dark Chocolate Cranberry Almond Bark

Serves: 4 
Serving Size: 1 ounce

Ingredients
1/2 cup (120 ml) slivered almonds
2 ounces (57 grams) bittersweet chocolate, coarsely chopped
1/4 cup (60 ml) dried cranberries
1 teaspoon (5 ml) orange zest
Finishing salt (optional)

Method
Line a small baking sheet with parchment paper. Add chocolate to a small microwave-safe bowl. Microwave in 30-second increments until chocolate melts. Stir in almonds, cranberries and zest. Spread mixture over parchment paper and refrigerate until chocolate is set.

Nutrition (per serving)
Calories: 185; 
Total Fat: 12g; 
Saturated Fat: 3g; 
Monounsaturated Fat: 5g; 
Cholesterol: 0mg; 
Sodium: 5mg; 
Carbohydrate: 18g; 
Dietary Fiber: 2g; 
Sugar: 12g; 
Protein: 4g

4. Light Soy-Berry Mousse

Serves: 4 
Serving size: 1 cup

Ingredients
1 (12-ounce) package silken tofu
2 cups (480 ml) strawberries, sliced, divided
1/4 cup (60 ml) sugar
1/4 teaspoon (1.25 ml) vanilla extract
Chopped almonds or shaved chocolate (optional garnish)

Method
Add tofu, sugar, vanilla extract and 1 & 1/2 cup strawberries into a food processor. 
Blend until smooth, about 30 seconds. 
Pour into four small glasses and chill for about an hour before serving. 
Use remaining 1/2 cup strawberries for garnish along with almonds and shaved chocolate, if using.

Nutrition (per serving) 
Calories: 137; 
Total Fat: 3g; 
Saturated Fat: 0g; 
Monounsaturated Fat: 0g; 
Cholesterol: 0mg; 
Sodium: 1mg; 
Carbohydrate: 21g; 
Dietary Fiber: 2g; 
Sugar: 16g; 
Protein: 10g

Tuesday, 3 May 2022

A variety of Vegetarian & Vegan Stir Fry Sauces

Stir Fry Sauces


1) Basic Stir-fry Sauce
2) Honey Ginger Stir-fry Sauce




1) Basic Stir-fry Sauce

Ingredients
1/4 cup water
1 teaspoon cornstarch
1/4 cup soy sauce
2 tablespoons rice vinegar
2 cloves garlic, minced
2 tablespoons sugar


2) Honey Ginger Stir-fry Sauce

Ingredients

1/5 cup low sodium chicken stock (See Notes)
1/3 cup low sodium soy sauce
2 tablespoons honey
2 teaspoons sesame oil
2ablespoons minced fresh ginger
3loves garlic (minced)
1 tablespoon cornstarch
Crushed red pepper flakes, sriracha or sweet chili sauce (optional, for spicy sauce)

Notes
In Australia, vegetarian brands of stock include XOX & Massel's.






Sunday, 12 December 2021

Chia pudding (Vegan)

Ingredients
1/2 cup chia seeds
2 tbsp cacao
1 serve protein powder
2 cup water


Method
Stir ingredients together.
Let it chill for 15 mins.
Stir it again.
Blend with Nutrabullet.
Refrigerate.
Yum, pudding!




























Wednesday, 1 December 2021

Banana Recipes - Only Two Ingredients! (Vegan)

Some recipes work, some don't. You can work it out for yourself!



Banana Coconut cookies


Banana + Shredded coconut + Oven for 10-12 mins @ 180 degrees



Banana fudge

6 bananas + 2 tbsp. coconut oil + Cook down bananas low & slow + Pan + Topping (Banana chips or nuts) + Freezer until set



Banana ice cream cup

Banana + Almond butter + Cupcake casings + Freezer













Monday, 15 November 2021

Four Methods of Cooking Cauliflower Rice (Vegan)

Prepping It

Grate the cauliflower with a box grater or food processer until it looks rice-like.


Cooking it

There are a few options for cooking cauliflower rice, which include:

Microwave steam (fastest)
Place in container with lid (no water)
Microwave on high 4 minute


Oven steam
Place in baking dish, cover with lid or foil.
Bake 20 minutes at 200°C


Oven bake (great nutty flavour)
Toss with a bit of oil.
Bake 15 minutes at 200°C


Stove
Sauté with a little oil for around 4 minutes

Friday, 30 July 2021

Spinach & Ricotta Cannelloni (Vegetarian)

Ingredients

Ingredients - Sauce (You need a fuckton of it!)
2 tbsp olive oil
1 onion, diced
4 garlic cloves, or as much as your heart desires
1 bay leaf
1/2 tsp each dried thyme and oregano
1/3 cup tomato paste
800g canned crushed tomato
2 cups chicken stock, low sodium (See Note)
1/3 cup booze, preferably dry white wine
3/4 tsp salt
1 & 1/2 tsp sugar
1/3 tsp black pepper
2/3 cup basil leaves


Ingredients - Filling
250g frozen chopped spinach, thawed
500g full fat ricotta
1/3 cup grated parmesan
1 cup grated cheese
1 egg
1 large garlic clove, crushed
1/8 tsp nutmeg powder (or sprinkling of fresh grated nutmeg)
1/2 tsp salt
1/2 tsp pepper

**Notes
In Australia, vegetarian brands of stock include XOX & Massel's.


Ingredients - Other
250g  or 18 – 22 dried cannelloni tubes 
1/3 cup parmesan, shredded
1 & 1/4 cups Mozzarella, shredded
More basil and parmesan, for garnish


Method

Sauce
Saute garlic, onion, bay leaf, thyme and oregano for 3 – 4 minutes 
Add tomato paste and cook for 1 minute
Add wine, increase heat to high and let it simmer rapidly until mostly evaporated
Add tomatoes, stock, sugar, salt and pepper. 
Stir then simmer on medium low for 20 minutes.

Blitz 
Remove bay leaf then blitz with a stick blender until smooth. 
Simmer for 1 more minute then remove from the stove
Stir in basil then cover to keep warm until required.

Filling
Squeeze liquid out of spinach.
Mix Filling ingredients 

Assemble & Bake
Preheat oven to 180°C (160°C fan).
Choose a baking pan which will comfortably fit about 20 cannelloni 
Spread 1 cup of Sauce on the base (stops cannelloni from sliding around).
Transfer Filling to a piping bag with a large nozzle (that fits in the tubes), or use a strong ziplock bag. Or do this step using a knife (it's a bit tedious though!). 
Pipe the filling into the tubes.
Place cannelloni in baking dish. 
Pour over remaining Sauce, covering all the tubes.
Bake covered with foil - without cheese - for 30 minutes.
Cheese it! 
Remove foil, scatter over parmesan then mozzarella. 
Return to oven for 15 minutes until cheese is melted.
Serve, garnished with extra parmesan and basil if desired.


Stolen & adapted from Recipetineats.com

Wednesday, 7 July 2021

Tom Yum Soup (Vegan)

Easy Vegan Tom Yum Soup

Stolen & adapted from Lovingitvegan.com

Ingredients
2 tsp coconut oil
1/2 onion, diced
1 tbsp garlic, diced
1 tbsp ginger, minced
2 tsp Thai red curry paste
3 cups or 720ml vegetable or chicken stock
400g can of diced tomato
400ml of Canned coconut cream, unsweetened
2 stalks lemongrass, sliced through stalk & bashed
2 kaffir lime leaves
2 tbsp soy sauce
2 tbsp fresh lime juice
3 cups shiitake mushrooms, sliced (or button mushrooms, halved)
1 tbsp coconut sugar
1 cup or 150g cherry tomatoes, sliced in half
450g Extra Firm tofu, cubed
Coriander, garnish

**Notes
In Australia, vegetarian brands of stock include XOX & Massel's.
Utilise a herb infuser for removal of the non-digestible herbs.
Keep leftovers stored in the fridge where they will stay good for around 5 days.


Method
Cut lemongrass stalks in half, so you have 4 halves.
Bash the lemongrass stalks with a rolling pin to release their flavour.
Add the lemongrass, kaffir lime leaves to herb infuser.
Add some coconut oil & saute onion, garlic, ginger & curry paste.
Add in some vegetable stock along with a can of chopped tomatoes and a can of coconut cream along with your herb infuser.
Bring to the boil and simmer for 5 minutes.
Then you can remove the herb infuser and carry on with the rest of the dish.
Add in some soy sauce, lime juice and mushrooms. 
Boil and cook for around 3 minutes.
Reduce to simmer 
Add in some coconut sugar, sliced cherry tomatoes and tofu.
Simmer for around 5 minutes.
Garnish with coriander


Nutrition
Serving: 1Serve
Calories: 461kcal
Carbohydrates: 28.4g
Protein: 19.1g
Fat: 31.2g
Saturated Fat: 20.8g
Sodium: 1362mg
Fiber: 5.3g
ugar: 13.7g

Friday, 11 June 2021

Protein Balls - Chocolate Peanut Butter (Vegan)


Ingredients
1 & 1/2 cup old-fashioned rolled oats
1 cup natural peanut butter
1/4 cup honey or maple syrup
2 scoops about 50-60 grams chocolate protein powder
2 tbsp chocolate chips


Method
Place oats, peanut butter, honey, protein powder and chocolate chips in a large bowl and stir to combine.
It takes muscle to get it mixed. If it seem too thick keep mixing - it will come together as you keep mixing.
Use your hands to knead the dough near the end. The heat will help it bind.
Once combined, use a small cookie scoop to scoop and form the dough into balls.
If the protein ball mixture seems a little too dry or crumbly, add water or almond milk, 1 teaspoon at a time until the mixture forms together.


**Notes
Make 24 balls.
Store in a covered container in the fridge or freezer.


Nutrition
Serving: 1ball (Chocolate PB)
Calories: 104kcal
Carbohydrates: 10g
Protein: 5g
Fat: 6g
Saturated Fat: 1g
Polyunsaturated Fat: 5g
Sodium: 2mg
Fiber: 2g
Sugar: 3g

Tuesday, 13 April 2021

Brownie Mug (Vegan)




Ingredients
1 tbsp coconut oil
1/3 cup SR flour
1/3 cup milk
1 tbsp brown sugar
2 tbsp cacao powder

Method
Microwave 1 minute
Serve w/ ice cream