Vegan food and thoughts
Vegan food and thoughts
A classic green smoothie is hard to beat. So this recipe really should be a staple in your home. It is creamy and delicious, packed with all the goodness you need to kick off a sunny day. Using bananas as the base for your smoothie adds bulk and guarantees creaminess. I really love the addition of barley grass juice powder to my smoothies because it gives it the obvious green colour, but more importantly it is absolutely packed with nutrients. Because it is a powder made from the juice of barley grass, the taste is very subtle. If you are struggling with the taste or fiber from baby spinach or kale in your smoothies I would highly recommend giving barley grass juice powder a try in you classic green smoothie. (I like this brand).
The addition of orange and kiwi just gives it a slight depth of flavour I enjoy very much and gives it an extra boost of vitamin C. And chia seeds are there for the much needed overt fats and omega 3. If you struggle to stay satiated from smoothies, try adding chia seeds or ground flax seeds to your smoothies.
Feel free to add or remove any ingredients. After all, smoothies are very versatile. Dates are great to add for extra sweetness if that is what you prefer.
This is a classic green smoothie that should be a staple in your home. It is creamy and delicious; an all round nutritious and satisfying meal.
- 2 frozen bananas
- 1 kiwi
- 1 fresh orange or juiced
- 1 tsp barley grass juice powder
- 1 Tbsp chia seeds
- 250 mL water
Shove everything into a high speed blender and blend until smooth
Muesli is a wonderful breakfast option to have, because it is delicious, nutrient dense and should keep you satiated for a long time, especially when paired with extra fats from nuts and seeds. Make your own healthy vegan muesli as opposed to buying already prepared muesli or granola, because it enables you to control the ingredients.
The great thing about muesli is that you can add whatever you like to it. So every week your muesli can be different. Or the same.
I like to keep mine simple, so I can still mix it up with an extra topping in the morning. So this is an example of a basic muesli you can make by lightly toasting the oats and adding nuts and something naturally sweet like semi dried dates. I also like adding coconut chips because it adds to the variety of textures and more healthy fats.
My preference is to eat muesli with plant based milk (soy) topped with fresh fruit. I almost always use a banana and this time I had fresh strawberries too. You have to make the most of this precious time with strawberries before they go out of season again.
Make your own muesli for the week. Simple and quick and no junk ingredients!
- 2 cups old fashioned oats
- 1/2 cup semi dried dates, chopped
- 1/3 cup almonds, chopped
- 1/3 cup coconut chips
Pre-heat your oven to 180°C. Spread 2 cups of old fashioned oats onto a baking tray lined with parchment paper. Place the tray in the oven for 10 mins once preheated.
While the oats toast in the oven, chop the dates and almonds into smaller pieces.
Take the oats out of the oven after 10 minutes and let it cool completely. Once it is cooled, combine all the ingredients into a reusable glass/plastic container and shake. And there you go! Enjoy with fresh fruit and plant based milk or yoghurt.
Some or other form of chili is a dish I regularly prepare in large quantities to keep in the fridge throughout the week. This quinoa and black bean chili is one of those dishes where you can take away and add ingredients as you please with whatever you have on hand at the moment.
Quinoa is a good source of protein, dietary fiber and B vitamins. It is especially high in manganese, phosphorous, magnesium and copper. Black beans are also a great source of B vitamins, especially folate. It is also a great source of protein and fiber.
The mixture of textures and flavours makes this a very satisfying Mexican-inspired meal and you can serve it one of many ways. One of my favourite ways to serve this chili is inside a baked sweet potato. Then you have the savoury taste of the chili combined with the sweetness of the sweet potato and caramel of the skin. The perfect combination in my opinion. Aside from that you can enjoy is more traditionally over a bowl of rice for a very hearty meal. Because it was a very hot evening when I prepared and photographed this bowl of goodness, I placed it on a bed of chopped spinach for a lighter meal.
See. Super versatile. Whatever suits your mood.
When making this recipe, increase the amount of water or stock to obtain the consistency that you want. The same goes for the spices and tomatoes. These are simply guidelines, but everyone likes a little bit more or less of something. Taste and adjust as you go.
Have fun making it!
Versatile chili recipe to serve 4 - 6 people. Serve on baked sweet potato, a bed of greens or with rice. Top with avocado.
- 1 tbsp olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 bell peppers, red and yellow, chopped
- 1 small bunch fresh coriander
- 1 tsp each of ground cumin, coriander, cinnamon and paprika
- 1 fresh chili or 1 tsp dried chili flakes
- 1 tin chopped tomatoes
- 3/4 cup quinoa, raw
- 1 cup water, boiling
- 1 cup vegetable or vegan chicken stock
- 2 tins black beans, drained and rinsed
- 1 cup corn, frozen or fresh
- salt and pepper to taste
- avocado to serve with
To a large pot on the stove, add the olive oil, chopped onion and garlic. Slowly sweat and cook for a few minutes. Add the chopped bell peppers and cook for a further 10 minutes.
Chop the coriander stalks and add to the pot followed by the spices and chili. Let them heat up for about 30 seconds to a minute.
Add the can of chopped tomatoes and mix all the spices thoroughly. Follow with the quinoa, water and stock.
Bring to a boil. Reduce the heat to simmer. Add in the beans and corn and let the mixture gently boil for about 30 minutes. The quinoa should be cooked in 15 minutes already, but give it time to let the flavours develop. Stir occasionally.
Add salt and pepper to taste. Chop the coriander leaves and add them to the pot, reserving a few leaves for garnish. Serve over rice, in a sweet potato or with a salad. Add avocado.