Tag Archives: #dairyfree

Tofu – Bean Curd

Tofu

Tofu

I can’t believe it has taken me this long to do tofu. Tofu also known as bean curd historically has been associated with bland and boring vegetarian meals, however times have changed and there are many different types of tofu and ways to cook with it.

With very little fat and lots of calcium, iron and protein tofu can be very beneficial when using regularly in your diet. Be sure to select GMO free products and where possible fermented tofu like tempeh has even more overall benefits to your health.

Tofu can be used in many dished including but not limited to stir fry’s, grilled, quiches/scrambles, casseroles, tagines, desserts (silken tofu usually best), and on skewers.

Recipe dark chocolate mousse

Ingredients

  • 300 Grams Silken tofu
  • 75g Grams Cocoa powder
  • 9-10 tablespoons Granulated sugar
  • 78 ml Soy or other non dairy milk
  • Fresh strawberries or any other fruit

Preparation

  1. Place all ingredients in a blender and mix until smooth
  2. Pour into parfait or individual desert bowls and chill
  3. Top with fresh fruit when set

 Chocolate Mousse

Sweet potato (Kumara)

Sweet potato

also known as kumara or yams, sweet potato is a root vegetable which is long and tapered and they can be either orange or purple in colour.

Containing lots of vitamin A and a good source of vitamin C and B6. Vitamin D is also ingested when eating sweet potato which is good for the immune system as well as iron for blood support.
So easy to prepare and versatile, just peel outer layer of skin and bake, roast, steam them in a similar fashion to pumpkin or potato. Have them in casseroles, on their own, in salads and as a mash.
Easy to get this time year and well-priced. Or grow your own, as with potatoes but out the ‘eyes’ and dry out a little on the window sill for a couple of days and then plant.

Recipe Thai Pumpkin, Sweet potato & Broccoli Curry

Ingredients
• Cooking oil spray
• 1 onion, chopped
• 1 tsp grated fresh ginger
• 1/4 teaspoon curry powder
• 300 g sweet potato; peeled and cut in cubes
• 300 g pumpkin peeled and cut in cubes
• 400 ml can light coconut milk
• 1/2 cup vegetable stock
• 300 g broccoli florets
• 400 g can Cannellini; rinsed and drained
• 1/4 cup chopped coriander
• Steamed rice; to serve
Preparation
1. Lightly spray a large saucepan with oil, then place over moderate heat.
2. Cook onion, stirring, for 3 minutes, until soft.
3. Add ginger and curry powder, stir for 1 minute, until fragrant.
4. Add sweet potato, pumpkin, coconut milk and stock. Bring to the boil.
5. Reduce heat and simmer for 20 minutes.
6. Add broccoli. Simmer for 5 minutes more, until broccoli is tender.
7. Stir in beans and coriander, then heat through.
8. Serve with rice of your choice, and garnish with some more coriander.
Sweet Potato

Brussel sprouts

Brussel sprouts

were easily the most hated vegetable for me as a kid and until only in the last year.
They are related to the cabbage family and he buds are exceptionally rich in protein, dietary fiber, Vitamin C, A, B6 and also contain Calcium, minerals, and antioxidants, which work wonders to get rid of many health troubles.
The sprouts are one of the low-glycemic nutritious vegetables that should be considered in weight reduction programs.

Available throughout April to August and easy to find at markets, fruit stores and super markets, they are one of the healthiest of all vegies and providing they are not over cooked can be quite delicious.
They like many other vegetables can be steamed, boiled and fried prior to adding to casseroles or other dishes.
The dish that changed my perspective on brussel sprouts is very simple.

Recipe: Sweet chili brussel sprouts

Preperation
•    Trim excess leaves off approx 10 sprouts and cut into halves
•    In a frypan add 2-3 tbs coconut oil and allow to melt down
•    Add 2 tsp agave or raw sugar and melt into coconut oil
•    Add brussel sprouts to frypan and cook until lightly brown and crispy
•    Add chili (we use Sambal Oleck) to taste
•    Fry for another 30 seconds
•    Serve immediately as a side

What other delicious uses do you know for Brussel sprouts

Brussel Sprouts

Pumpkin (Squash)

Pumpkin (Squash)

Easy to get all year round vegetable but what I consider a winter food, rich in beta-carotenes Vitamin A which is great for eyesight and a healthy immune system, pumpkin has healthy fats with Vitamin C, B6, Magnesium, Iron, Potassium, Calcium and even Protein it is surely one of the most healthy comforts foods in my opinion.

With so many ways to cook pumpkin; boiled, steam and baked (skin on is easier to prepare and you get less waste) on their own or pureed into a soup or dips, added to casseroles in chunks, stuffed with other foods, and added to salads (especially with beetroot and baby spinach) you are bound to find many ways to use pumpkin.

I love it baked on its own or thrown into a Tajine, I love Tajine because they are super easy to make and use up left over vegetables in the crisper.

Recipe: My leftover Vegetable and Bean Tajine (can also be made using a slow cooker)

  • Add in this order to lightly oiled Tajine;
  • 1 large or 2 small onions cut into wedges
  • An assortment of cauliflower, pumpkin, broccoli, zucchini and any other vegetable
  • 1 can of either soya beans, cannellini beans or chick peas
  • 2 tomatoes diced with ¼ cup water (or can of diced tomatoes omit water)
  • 1 handful (or more) beans, can be frozen
  • Drizzle ¼ cup of olive oil over top
  • Don’t not stir
  • Place lid on and allow to cook on stove top for approx. 30 minutes
  • When vegetables are soft and start breaking down;
  • Add 2 teaspoons of turmeric
  • And 1-2 of cumin
  • Half a bunch of coriander roughly chopped
  • Season with salt and pepper to your taste
  • Then stir together for final cook approx. 10 minutes whilst you prepare rice or couscous to serve Tajine on top of.

Enjoy 🙂

Pumpkin

Kale (borecole)

Kale

there has been a lot excitement about kale recently and I for one and excited too  it is thought that Kale may provide significant health benefits, including cancer protection and lowering cholesterol.
Kale, also known as borecole and has curly leaves that are either purple or green and belongs to the same family as carrots.
A rich source of calcium, protein, potassium vitamin C and vitamin K, Kale is a superfood that is versatile and tasty.
Kale can be used as one of the main ingredients green smoothies, can be baked into chips, added to casseroles or stir-fried with other vegetables or even on its own with a little oil and garlic.
So freely available now you can pick it up a mist supermarkets and green grocers, as with most of my shopping I prefer to buy form the local markets.
Tonight we are having Kale added to our Tangine, what will you be having your kale with next?
Kale

Chia Seeds

Chia seeds

where a toy ‘pet’ when I was growing up, I would never have thought that they held so many health benefits and were so versatile to use. Chia seeds are either black or white and there is no significant nutritional difference between the colours, I like to use the white ones because in smoothies and puddings they look better.

Chia seeds are another one of those foods that you say “what doesn’t it do” and is gluten free 😉

* Omega 3Chia seed has 8 times more omega 3 than salmon, more importantly, chia doesn’t contain cholesterol and toxic heavy metal components as fish and other marine or animal products.

* Calcium
Chia seed contains 5 times more calcium than milk.

* Protein
Chia seed possesses 23 percent protein, this is higher than other traditional cereals such as wheat (13.7 %), corn (9.4 %), rice(6.5 %), oats(16.9 percent) and barley(12.5 %).

* Fibre
Comparing the fibre content of chia, it has 1.6, 2.3, 2.6, 8.3 and 9.8 times more fibre per 100 grams of an edible portion than barley, wheat, oats, corn and rice, respectively.

* Iron
Comparing iron content of chia seed with other traditional iron-rich sources products, chia seed has 6, 1.8, and 2.4 times more iron per 100 grams of edible portion than spinach, lentils, and beef liver.

* Antioxidants and vitamins and minerals
Chia contains high portion of antioxidants, and that makes it a very stable source of omega 3, and enables us to store chia seed and flour for extended periods of time without becoming rancid.  Chia seed is also a good source of B vitamins.

Nutritional source http://www.chiaseeds.net.au

Chia seeds can be sprouted and when added to liquid swell up and become gel like. They are a great additional to; cereals, muslie bars, trail mix, smoothies (add last just before blending), make yummy puddings, are great as egg substitute, thickener for soups/jams to name a few things.

They are really easy to get now but price varies significantly from supermarket to produce market so if you get into them as much as I do then check out the markets for bulk prices.

Recipe: Chia Pudding

base consists of putting into a jar 1 cup Milk (coconut, soy, almond) and 4 tablespoons chia seeds with 1 tablespoons of sweetener (Agave, maple syrup, rice syrup); then add whatever you like, fruit, seeds, vanilla or cacao and giving it a good shake then leaving for several hours or overnight for the chia seeds to plump up.

What are you favourite inclusions to chia puddings?

Chia Seeds

Broccoli

Broccoli

is a very well-known vegetable however the extent of its benefits are not that well known. The stem and the top sprout can be eaten either raw or cooked and aides the body by way of helping reduced cholesterol, assisting the body’s ability to detox and is a very rich source of Vitamin D, Protein and Calcium.

It is very easily sourced from Fruit stores, markets and supermarkets, and can be bought fresh or snap frozen.

Steamed or cooked into Tangines broccoli sprouts are very flavoursome and can be great in salads once cooled down. Broccoli can also be preserved and pickled for longer storage and delicious crunchy side or to put into rice paper rolls.

The Stem is also great for cooking, you paid for it, you should use it, cut into small pieces try dumplings and slices as chips or stir-fry’s.

Raw the stem is getting a new lease of life by being used in green smoothies but its best to do a little reading first to get the tastes right as the blending of broccoli releases many nutrient and also its bitterness.

Broccoli

Goji Berries

Goji Berries

are considered one of the super-foods, it has a fountain of youth benefit due to it containing all essential amino acids, and having the highest concentration of protein of any fruit. They are also loaded with vitamin C, contain more carotenoids than any other food, have twenty-one trace minerals, and are high in fiber. Goji berries have 15 times the amount of iron found in spinach, as well as calcium, zinc, selenium and many other important trace minerals. Natural in anti-inflammatory, anti-bacterial, anti-fungal compounds and their powerful antioxidant properties and polysaccharides help to boost the immune system.

They are normally found in Australia dried in health food, supermarkets and pharmacies, but best value is from local market nut and dried food stores.

They are great eaten as is, put into trail mixes and/or muesli, rehydrated and blended up in smoothies and used in deserts. One of @avegansmiles Protein Bite variety has Goji Berries combined with Cranberries to provide all the above goodness in one easy, convenient and yummy to eat ball.

goji berry

Kohlrabi

Kohlrabi is a interesting one as I have seen it around markets but not really know what it was and found it hard to get a straight answer, so when I put together the calcium component of my ‘Intro to Veggie’ I looked into it further and have read that is holds more vitamin C than oranges..

Kohlrabi is an annual vegetable that sort of looks like a small cabbage, eaten raw once peeled (which is how I have experienced it so far) it tastes similar to radish but not so peppery. It really nice and refreshing as is, or can be shredded, peeled or cut into salads.

Kohlrabi can also be cooked by steaming, roasting or in a pureeing into soup, it works great in casseroles or grated to make fritters.

It seems to have quite a good fridge life and is relatively inexpensive, if anyone knows where else you can get it other than Asian markets please let me/us know. 😀

Kohlrabi