Vegan food and thoughts
Vegan food and thoughts
Weekends are special to me because I can share a relaxed breakfast with my husband. And because we have ample time to share them, I prefer to make them a little more special. This past weekend I truly was in the mood for something sweet and unhealthy. But at the same time I also wanted something that would be healthy and satiating, but tasted like it would not be. After sitting some time in bed, I came up with the idea to try and make healthy buckwheat waffles.
They came out so much better than I expected. I thought I would have to make a few adjustments in a following batch, but no, they were perfect!
The waffle itself is very nutritious and filling because I switched out many of the usual ingredients from a normal waffle recipe for “better” ones. There is no all purpose white flour in this batter. Instead I mixed buckwheat and oat flours with whole old fashioned oats. I also used a nut butter instead of a vegan butter or margarine. In this recipe I used the OhMega Almond Butter. If you are allergic to tree nuts, you can also use seed butters like sunflower or hemp (make your own if you are unable to find it in the store). This recipe also does not call for any refined sugar and instead only uses a little maple or date syrup and a banana for sweetness.
Keep in mind that using oats in any recipe will increase the amount of liquid to use because the oats will just gradually start to absorb anything in its way. So initially I only used one cup of soy milk, but had to add another 1/4 cup a few minutes later.
These waffles turned out to be amazing! Although they took slightly longer to cook in the waffle iron compared to a normal waffle batter, they browned and crisped perfectly on the outside while cooking all the way through leaving you with a soft texture on the inside.
In the end was the toppings that could either keep these waffles healthy or turn them into a major sugar high. The taste of the waffle is slightly nutty from both the buckwheat flour and the nut butter. So it can be paired perfectly with sweet fruits such as strawberries, blueberries and banana. I couldn’t help adding a few dark chocolate chips and another dash of maple syrup. It was the weekend after all. I hope you enjoy!
These vegan waffles are a healthy, nutritious, refined sugar free and satiating. This easy recipe makes 6 smaller waffles or 4 big ones. The buckwheat gives it a great nutty taste and is a much better alternative to all purpose white flour.
- 1 cup buckwheat flour
- 1/2 cup old fashioned oats
- 1/2 cup oat flour (ground up oats)
- 2 Tbsp nut butter (almond or peanut)
- 1 Tbsp ground flaxseeds
- 1 Tbsp baking powder
- 1 banana, mashed
- 2 Tbsp maple/date syrup
- 1 1/4 cup soy milk
- 1 tsp cinnamon
- 1 pinch salt
Measure everything into a large mixing bowl and combine well.
The oats in the batter will start to absorb some of the liquid while the other waffles are cooking. If the mixture becomes too dry, simple add a little water or more soy milk to the mixture.
Cook waffles in a waffle iron. This recipe will make 6 small waffles or 4 big waffles. Top cooked waffles with fresh strawberries or blueberries with a little maple syrup.
This kale and butternut salad is a hearty dish packed with nutrients that can be served and enjoyed as the star of a meal in winter time, or as a deliciously filling side salad. It has a variety of flavours and textures from the roasted butternut and garlicky toasted chickpeas which is served on a bed of balsamic coated kale. This is also something that keeps very well in the fridge making it a good option for work lunches the next day.
The butternut is dressed in a maple and paprika powder that allows it to properly caramalise in the oven to give you a sweet but smokey flavour, while the chickpeas are roasted with garlic and chili to give this salad a great flavour and a little bit of a kick. The bed of kale is massaged with balsamic vinegar to help soften and slightly wilt the leaves. The sugar snap peas provide the satisfying crunch for that stress relief. The combination of flavours and textures in this salad work extremely well together.
The pumpkin seeds and avocado finish this salad off very well. Healthy fats give you the sense of satisfaction and satiety that you need from a meal. It also boosts the absorption of fat-soluble nutrients in a dish. Chickpeas are very nutrient rich in protein (9%), folate, iron and phosphorus. They are also a good source of other minerals such as magnesium and zinc. The butternut squash is a great source of vitamins A, C and E, magnesium and potassium while the raw kale provides an even wider variety of minerals and vitamins (Vitamin K, A, C, B6, folate, E, iron, calcium, potassium and phosphorus).
I love this salad because it is so hearty, filling, healthy and well balanced. Most of all it is delicious and packed with nutrients. What more could you ask for in a meal? This is a great option to take to a non vegan get together to share with everyone and works well for a braai (barbecue) too. Although it keeps very well in the fridge, take it out an hour or two before serving so it can reach room temperature.
This is a hearty salad that can be served and enjoyed as the star of a meal in winter time, or as a deliciously filling side salad. It has a variety of flavours and textures from the roasted butternut and garlicky toasted chickpeas served on a bed of balsamic kale. This is also something that keeps very well in the fridge making it a good option for work lunches the next day. Best served at room temperature.
- 500 g Butternut, cubed
- 1 Tbsp Maple syrup
- 3 Tbsp Olive oil
- 1 tsp Paprika powder
- pinch salt
- pinch pepper
- 1 can Chickpeas, drained, rinsed
- 2 cloves Garlic
- 1 tsp Chili flakes
- 120 g Kale, rinsed, chopped, large veins removed
- 3 Tbsp Balsamic vinegar
- 125 g Sugar snap peas
- 2 Avocados, sliced
- 2 Tbsp Pumpkin seeds (activated, optional)
Coat the butternut cubes in the Maple syrup, 2 Tbsp olive oil, paprika and a little bit of salt and pepper. Place them in a pre-heated oven for 20-30 min at 180 °C until they are cooked through.
Meanwhile, coat the drained and rinsed chickpeas with 1 Tbsp olive oil, garlic, chili flakes and salt and pepper. Place them in the same oven for roughly 20 mins until they are golden brown on top and have a slight crisp to them.
While the butternut and chickpeas are roasting in the oven, wash and cut the kale and toss in a large mixing bowl. Add the balsamic vinegar and massage and gently scrunch the kale for about a minute. This will help the kale soften and wilt slightly.
When the butternut and chickpeas come out of the oven, let them cool down to room temperature before adding them to the salad.
Assemble the salad by adding the sugar snap peas, butternut, chickpeas and kale to a large salad bowl. Top with the avocado and pumpkin seeds with additional salt and pepper if you choose. Serve and enjoy!
This is what we call a vegan tuna chickpea sandwich, the vegan variation of a tuna salad filling recipe, although I don’t think putting all these flavours with fish would work super well. This is by no means a new recipe idea. There are a large number of variations online because it is so easy to customise it to your preference. So this is my take on this fresh chickpea filling.
I love this recipe because you can make it from whatever salad things you have in the fridge at the moment and combine it with lightly mashed chickpeas and a dressing. It is super delicious and you can use this filling inside a sandwich or a wrap, or even put it on a large bed of leaves for a very satisfying salad. This keeps well in the fridge so it is also perfect to prepare ahead of time for work or school lunches or even a picnic.
This vegan tuna chickpea sandwich filling is seriously fresh and ticks all the texture and flavour boxes especially when combined with a fresh loaf of bread with a crunchy crust! It is very quick to prepare so there is absolutely no reason why you shouldn’t give it a go. If you do not have any of the dressing ingredients on hand, a vegan mayonnaise with mustard can be used as a substitute for sure. But the sweet mustard-tahini combo dressing hits a perfect spot!
A versatile chickpea filling, perfect for sandwiches, wraps or a big bed of leaves. Super delicious, fresh and quick to prepare. This filling stores well in the fridge so it is also perfect to prepare ahead of time for work or school lunches, or a picnic.
- 1 can chickpeas, drained, rinsed
- 1 stalk celery (or 2 small stalks), finely chopped
- 3 small dill pickles, finely chopped
- small handful cherry tomatoes, chopped
- 1/3 cup red bell pepper, finely chopped
- 1/3 cup cucumber, finely chopped
- 1/2 cup grated carrot
- 1 Tbsp sunflower seeds
- 1 tsp sesame seeds
- 1 Tbsp Dijon mustard
- 2 Tbsp tahini paste
- 1 Tbsp maple syrup, pure
- salt and pepper to taste
- lettuce and avocado (optional) to serve
- freshly baked bread to serve
In a large bowl, lightly mash the chickpeas with a fork while retaining some of the texture.
Stir in the celery, pickles, tomatoes, bell pepper, cucumber, carrot, seeds, mustard, tahini and maple syrup until well combined.
Add salt and pepper to taste.
Assemble on freshly baked bread like ciabatta, sourdough or rusticana together with lettuce and avocado (optional).