We've got a few Veganuary treats for you!


Have you thought of adding a few plant based meals to your week for Veganuary? More and more people are choosing to move towards a vegan diet, not only because of the health benefits, such as weight loss and reduced risk of stroke, heart disease and type 2 diabetes, but because it lessens the stress placed on our environment and natural resources. 

We've gathered together some of our favourite recipes to get you started, if you can't do a whole month, try a day a week and see how that feels. Its never been easier to to make nutritious meat free meals, not like back in the day when it was boil your beans in pressure cookers and knit your own tofu(!) 

The Three Bears Superfood Porridge

This thick and hearty porridge is naturally sweetened with mashed banana and finely shredded carrot, and it’s packed with superfoods like chia seeds and hemp hearts. To save on cooking time, prepare this mixture at night before bed and let it soak in the fridge (covered). In the morning, simply stir and heat on the stove-top, adding more water or milk if desired.

This recipe yields a very thick oatmeal (and it thickens even more when chilled). Feel free to use more liquid if you prefer a thinner consistency.

Ingredients:

2 large very ripe bananas, peeled and mashed well (heaping 3/4 cup)

2 medium carrots, peeled and finely grated (lightly packed 3/4-1 cup)*

1/2 cup finely grated zucchini, optional

1 cup rolled oats, certified gluten-free if necessary

2 1/4 cups water or milk of choice

2 tablespoons chia seeds

Dash of pink Himalayan sea salt, optional

1-1 1/2 teaspoons cinnamon, to taste (I use Ceylon)

2 tablespoons hemp hearts

Directions:

1. In a medium bowl, mash the banana until almost smooth. Place it into a medium pot.

2. Peel the carrots. Using the fine grate hole on a box grater, grate the carrots and measure 3/4-1 lightly packed cup. Place it into the pot along with the banana. Grate the zucchini (if using) using the fine grate hole and place it into the pot.

3. Add the rolled oats, water or milk, chia seeds, and optional dash of salt into the pot. Stir well until combined.

4. Increase heat to medium and cook the oats, uncovered, stirring frequently and reducing heat if necessary, for about 10-15 minutes until the oats are softened and the mixture thickens. (If you soaked the oatmeal overnight, simply heat it and serve.)

5. At the end of cooking stir in the cinnamon to taste and all the hemp seeds.

Serve and enjoy with your desired toppings (such as sliced banana, granola, nuts, etc). Leftovers will keep in the fridge in an air-tight container for up to 2 days. To reheat, add oatmeal into a pot on the stove-top and heat over medium heat, stirring in a splash of water or milk if necessary to thin out.

This recipe yields a very thick oatmeal (and it thickens even more when chilled). Feel free to use more liquid if you prefer a thinner consistency.

Recipe from Oh She Glows 

Hemsley + Hemsley's Quick Kale and Beetroot Salad

Team fruit and veg with a good cheese and a few cupboard essentials like oil, vinegar, nuts or seeds and you've got a healthy, tasty salad. You can layer the salad up or just toss all the ingredients together – it’s delicious the next day too so make extra for packed lunches.

Ingredients: For the Salad

2 handfuls of pecans - activated*

250g kale, stems removed and leaves finely sliced

4 large beetroots

2 medium apples, sliced

1 large handful of quality feta cheese, roughly crumbled*

2 large handfuls of parsley, leaves roughly chopped (save the stems for juices, soups and stews)

For the Mustard Dressing

10 tbsp of extra virgin olive oil

4 tbsp of apple cider vinegar

2 tsp of strong mustard

Sea salt and pepper to taste

Tips

*For a NF version, substitute pecans with pumpkin and/or sunflower seeds

*For DF, Vg and Paleo version, substitute feta cheese with pumpkin and/or sunflower seeds

Directions:

1. Dry the soaked pecans gently in a dehydrator at 46°C to keep them raw. Otherwise, bake in the oven at 10°0C until crispy or toss in a dry frying pan and keep them moving until toasted.

2. Make the dressing by shaking in a jam jar then pour over the kale in a large bowl, massaging the dressing into the finely sliced kale with your hands for a minute and leaving to soften while you make the rest of the salad.

3. Wash and peel the beetroots if necessary, then slice very finely with a sharp knife or mandolin.

4. Slice the apple and roughly chop the parsley and toss with the kale.

5. Arrange the beetroot slices on a platter or plates, layer with the kale and apple and crumble over the feta.

6. To serve, sprinkle over pecans and any leftover dressing from the kale bowl.

From Hemsley + Hemsley 

Anna Jones' Roasted Coconut, Lime and Tamarind Curry

This recipe, like the sweet potato dhal in my first book, has become an instant classic in my house. I make this a lot, and each time I make it I still can’t believe how tasty it is. The squash, fennel seeds and tamarind come together to make a vibrant curry, and the toasted maple and lime coconut is the crowning glory (and a great little treat for snacking on in its own right too). If you are in a real rush you could use pre-cooked brown rice here. I usually keep some leftover rice in the freezer, but if you search out one without any additives, the pre-cooked pouches can be a speedy solution if you are in a fix.

Ingredients: 

300g short-grain brown rice

1 red onion

coconut oil

2 cloves of garlic

a thumb-sized piece of fresh ginger

1 red chilli

2 carrots

a large bunch of fresh coriander

400g butternut, kabocha or acorn squash

1 × 200g bag of spinach or other greens

1 tablespoon fennel seeds

1 tablespoon mustard seeds

1 × 400g tin of good chopped tomatoes

1 × 400g tin of coconut milk

2 tablespoons tamarind paste

50g unsweetened coconut flakes or desiccated coconut

2 unwaxed limes

2 tablespoons maple syrup

Directions:

1. Preheat your oven to 200°C/180°C fan/gas 6. Fill and boil a kettle and get all your ingredients together. Put a big saucepan on a medium heat. Get your rice on. Weigh out the rice in a mug or measuring jug, making a note of the level it comes up to, then rinse it in cold water and put it into the pan. Fill the mug to the same level with water and add to the pan, then repeat so you have double the volume of water to rice. Add a good pinch of salt, bring to the boil, then turn down the heat and simmer for 20 minutes.

2. Meanwhile, peel and finely chop the red onion. Put a teaspoon of coconut oil into another large saucepan, add the onion and cook on a high heat for 5 minutes, until soft. Chop the garlic, ginger and chilli and put to one side. Peel the carrots and chop into 0.5cm rounds. Chop the coriander stalks, put the leaves to one side. Once the onion is soft, add the garlic, ginger, carrots and coriander stalks to the pan and cook for a couple of minutes. Cut the squash in half lengthways (there is no need to peel) and then into quarters. Remove the seeds, then cut into thin 0.5cm slices. Wash the spinach and remove any tough stalks.

3. Add the fennel and mustard seeds to the pan and allow to cook until the mustard seeds start popping, then add the squash, chopped tomatoes, coconut milk and tamarind paste. Put a lid on the pan and simmer on a medium-high heat for 20 minutes, until you have a thick, flavoursome curry. Top up with a little hot water from the kettle if it gets too thick. Meanwhile, line a baking tray with greaseproof paper. Put the coconut flakes on the tray and grate over the zest of 1 lime. Pour over the maple syrup and put into the oven for 5 minutes, until turning golden at the edges. When the rice is ready, drain it and keep it warm. Once the curry is cooked, stir in the spinach and the coriander leaves and squeeze in the juice of both the limes. Spoon some rice into your bowls and ladle the curry over the top. Scatter the roasted coconut on top and finish with more coriander, if you like.

From Anna Jones


9 January 2017