Tag Archives: vegan

Vegetable Soup in 5 minutes (no $$$ whizz bang appliances needed)

Stuck for Lunch or dinner ideas? The kids are saying they’re hungry and you’re out of ideas? Schools back, works back….argh!!!! Got some left over roast veggies from a dinner (you know the ones that linger past a day and no one wants really?!) Got some bone broth or just plain water (duh)? Let’s soup it up.

Vegetable Soup

vegsoup
Vegetable Soup

Leftover vegetables (steamed, roasted, baked, anything)- if you’ve been following my weekly meal plans you will have some. What I had left; INGREDIENTS About 1/2 cup sweet potato fries (from Sunday) 1/2 steamed carrot (from Monday) 1/4 Pumpkin (from Sunday) 1 silverbeet stalk (from Monday) 3 Brussel Sprouts (from Sunday) handful of steamed beans and broccoli stalks (from Monday) 1/2 cup Cauliflower Mash (from Sunday) 1Tbsp Ground Cumin or Basil or Oregano or Miso (choose your flavour) 600ml bone broth hidden in the freezer INSTRUCTIONS 1. Heat a pan on medium to high on the stove with a little coconut oil or ghee 2. Add vegetables and toss for a few minutes 3. Add Water or Bone Broth 4. Bring to boil quickly. 5. Turn off, add all contents to food processor (mine cost $40 so it’s not whizz bang trust me) 6. Blended on high until smooth (add water or broth if too thick for your liking) 7. Done!!!! **Alternatively (yes there’s always another way) pop all ingredients in the slow cooker before work or school set on low for 8 hours, blend when you get home.  Serve with some protein (I love chicken or fish in mine) and a dollop of coconut cream or coconut kefir and the grainfree flatbread Take to work, school or daycare in one of these awesome food jars that we just love and that keeps your food warm until you’re ready to eat.

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Don’t compost the leftovers, soup them

 

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Veggie Burgers

You can jazz these anyway you like. Italian, Thai, Falafel anything really. The base is the following;

Veggie Burgers

served here with zucchini fritters

bugers-stack

INGREDIENTS

1 zucchini
1 carrot
2 large mushrooms
1/4 cup walnuts or (seeds of pepita’s and sunflower)
1 tbsp coconut flour
1 tbsp coconut oil

INSTRUCTIONS

1. Mix in food processor
2. Add flavourings, pulse
3. Leave to rest for 10 minutes
4. Form into balls
5. Refrigerate for 30 minutes
6. dust with coconut oil
7. Heat coconut oil in pan
8. Fry until set, flip and do the same on other side

Serve with complimenting veggies or salad or pop in a burger with zucchini fritters!

burger

Fries

Sick of Sweet Potatoes? It’s hard not to delve into sweet potatoes at every meal and nutritionists and pt’s around the world say eat a potato a day as you are not eating enough carbs. To be honest sometimes I look at a sweet potato and want to throw it at the wall. Sometimes I want an easier option than peeling an oddly shaped hard to cut vegetable. I love zucchini, I eat it everyday and don’t get sick of it (yet) my daughter loves zoodles but misses fries so to whip these up in 20 minutes, I’m a pretty cool mum.

Here’s some alternatives to the traditional fries that we all love;  zucchini, eggplant, daikon, capsicum, sweet potato, turnip, pumpkin (harder varieties). Cut in fries, rounds, shapes of all kinds!!

Zucchini Fries

zuc_fries

*apply for all vegetables
Preheat oven to 190c

INGREDIENTS

1 Zucchini per two people
1-3 egg
⅓ cup coconut flour
⅓ cup arrowroot flour/powder
1 tbsp Nutritional yeast
1/2 tsp salt
1-2 Tbsp Coconut Oil or Ghee

INSTRUCTIONS

1. Place lined tray with oil or ghee in oven to preheat

2. Slice Zucchini into long fries or wedges (thickness totally up to you but keep them consistent for cooking)
3. In seperate bowls mix eggs and then dry ingredients
4. Dip zucchini into egg mixture then into dry and coat.
5. Bake for 15 minutes before turning and repeating on other side

Serve with cultured mayonnaise, homemade sauce or guacamole.

Perfect side for any dinner. The kids will think they are chippies and for school lunches they are divine!

burger_fries_eggs_salad

Raw Crunchy Orange & Coconut Bites

Raw Crunchy Orange & Coconut Bites

Nut free, vegan, raw, fodmap free, sugar free, dairy free, gluten free
PREPARATION TIME            TOTAL TIME
5 MINUTES                   20 MINUTES

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Makes 15-25 (30cm Log- cut into 1-2 cm rounds)

INGREDIENTS

1 Orange (peeled and segmented)
2 Tbsp. Raw Cacao
2 Tbsp. Sunflower Seeds
2 Tbsp. Pumpkin Seeds
1 tsp. Chia Seeds
4 Tsp. Buckini’s
2 Tsp. Maca Powder
2 Tbsp. Coconut Flour
2 Tbsp. Coconut Oil
2 Tbsp. Filtered Water

INSTRUCTIONS

1. Pulse Orange in food processor
2. Add all dry ingredients but buckini’s to food processor and pulse
3. Add wet ingredients and pulse until all combined and a ball has been formed
4. Mix through buckini’s
5. Place in parchment paper and form into one or two log rolls.
6. Place in Freezer for 10-15 minutes to harden
7. Take out of freezer and wet hands with water and rub on rolled log
8. Roll in shredded Coconut and Slice

Store in fridge or freezer

Cheesy Kale

Cheesy Kale

vegan, vegetarian, paleo, dehydrated

kale
Cheesy Kale ©sarahcravenphotography

INGREDIENTS

  • 1 Cup Cashews, soaked at least 8 hours, rinsed and drained
  • 1/4 Cup Nutritional Yeast
  • 1/3 Cup water
  • 2 T Olive Oil
  • 1/2 tsp. Turmeric Powder
  • ½ tsp. Tarragon
  • Pinch Sea Salt

 

INSTRUCTIONS

1. Soak Cashews for at least 6-8 hours, drain and rinse

2. Add to blender with rest of ingredients

3. Strip Kale from stems

4. In a bowl pour mix over kale and mix in well- I mixed mine, left to marinade for 10 minutes and then came back and massage through once more.
5. Pop on trays in the dehydrator for 4-6 hours* at 50c
*Note- I found that the more the kale had marinade the longer it took to dry so you might find that some pieces will need longer. 

Five Minute Meals

Time….What Time?!

As a mum & a photographer,  some days I have so much time on my hands to play and some days I can’t even scratch myself. Most days I’m prepared for anything, I’m a planner, I like routine and have everything in it’s place….another word for anal or strict?!
In the way of food it’s so easy to grab something convenient and easy when you’re not prepared, right?! A sandwich, a slice, a pie, wrap?! Why not, it’s convenient! Well you could do that or you could think a little broader and look in your fridge. I’ll admit that was me. I grabbed wraps (just one gluten thing won’t hurt) and sandwiches. A little education and having an organised shopping list every week now I can say my wraps are a little different and my sandwiches are non-existent instead it’s five-minute chopping, throwing anything into a bowl, pan…..I can even vouch and say that even if you’re not ‘home’ for lunch it’s easy. Days I’m not organised with the family I can throw the spouse a salad (left over veg, meat, salad leaves etc) my cherub a platter of whatever we have in the fridge, nuts, seeds, kale, fruit…..if you’re out then you’re not far from a supermarket, grocer, fruit and vegetable shop. A good friend and personal trainer taught me that a bag of spinach, a carrot, cucumber, roast chook, tin of sardines, tuna and some oil and nuts make a nutritious meal.

Here’s a go to recipe for days you home and look into the fridge with a blank stare and think ‘life would me easier if you just ate bread’

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5 MINUTE STIR FRY
vegetarian, vegan, paleo friendly, low FODMAP, grain free
one person dish- adjust quantities for more

1 Tbsp. Coconut Oil
1/2 Tbsp. miso paste (a good one from an asian shop, no msg or make your own)
1/2 tsp. grated ginger
1/2 tsp. grated turmeric
3 Brussel sprouts
huge handful spinach leaves
1/2- 1 zucchini spiralized or peeled into ribbons (I had half on the bench from breakfast)
handful chopped mushrooms
2 asparagus spears
palm size broccoli florets
1 Tbsp. water

1. In a wok or pan heat coconut oil, ginger, turmeric and miso.
2. Add mushrooms, Brussel sprouts, broccoli and asparagus and sauté for a few minutes
3. Add spinach and zucchini and water and sauté for a couple more minutes.
4. Find a bowl, chop sticks, a quiet corner and enjoy a bowl of nourishment.
Add some lacto-fermented vegetables, some leftover meat, bacon, prawns, sardines,tuna or egg with fresh coriander and sesame seeds to serve.

Make this before work and take it with you. You can only be as prepared as you let yourself to be. Look after your body and it will reward you.

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