Plant-based & nourishing recipes

Tag: vegan

Smoothie bowls that you’ll love

Smoothie bowls that you’ll love

After seeing so many Instagram posts and YouTube videos about these smoothie bowls, I tried to make them myself. And o my, they are so delicious. I love smoothies, but this thickness adds more of an ice cream texture to it and I love crunchy […]

Easy vegan Barbaco

Easy vegan Barbaco

Fun fact: Barbacoa is a form of cooking meat that originated in the Caribbean from which the term “barbecue” derives (Wikipedia). This dish is Mexican-inspired because that’s what we love! makes: 5 servings prep time: 10 min cook time: 30 min INGREDIENTS: 2 Tbsp (30 ml) olive or grape […]

One-bowl moist banana bread

One-bowl moist banana bread

Banana bread is so easy to make – so as soon as you’ve got some overripe bananas in your kitchen, whip this up!

makes: 1 bread (about 12 slices)
prep time: 10 min
cook time: 60 min

INGREDIENTS:
  • 2 Tbsp (14g) ground flax seeds (or 1 egg if not vegan)
  • 6 Tbsp (90mL) water
  • 3 medium ripe bananas
  • ¼ cup (60mL) vegetable oil (not olive oil, so canola, grapeseed, avocado)
  • ¼ cup (60g) applesauce
  • ½ cup (100g) brown sugar
  • 1 tsp baking soda
  • ½ tsp baking powder
  • ½ tsp salt
  • 1 tsp pure vanilla extract
  • 1 tsp ground cinnamon
  • 1¾ cup (280g) flour (I used wholemeal, but you can use plain flour too)
  • Toppings: nuts & seeds
  • Tip: I have added some speculaas spices to it as well, which are Dutch spices. This gives it that extra spiced kick!

DIRECTIONS:

Preheat the oven to 160 degrees Celcius and lightly grease a loaf pan.

Mix the flax seeds and water in a bowl. Let it sit for 5 minutes.

Mash the bananas in a bowl and add the oil, apple sauce and sugar. Mix well. Add the flax seed mixture and mix.

One by one, add the baking soda, baking powder and salt, stirring after each addition. Then add the vanilla extract and cinnamon (and speculaas spices if you use this) and stir until well combined.

Add the flour a third at a time, gently mix until combined.

Pour into the greased pan and sprinkle on additional cinnamon and nuts & seeds if desired. Cook until the top is golden, the bread starts to pull away from the sides, and a toothpick comes out clean; about 60 minutes. If it’s still too moist inside, check in another 5-10 minutes.

Allow to cool. Slice, serve and enjoy!

MACROS:

Per slice:
155 kcal
3g protein
5g fat
25g carbs

Inspired by a recipe from The Green Creator.

Beautiful Buddha Bowl

Beautiful Buddha Bowl

We went coconuts over this Buddha Bowl filled with all of Earth’s goodness! Seriously, it’s so yummy and if you make a big batch you’ll have enough for lunch for a couple of days! PS these cute bowls & spoons are from Coconut Bowls. Follow […]

Asian soba noodle soup

Asian soba noodle soup

We loooove noodle soup – it’s so easy to make and yet so nutritiousness. makes: 4 servings prep time: 10 min cook time: 15 min INGREDIENTS: 500 ml mushroom or vegetable stock 2 cups (500ml) of water 350g sweet chili tofu nuggets (or use any other flavoured […]

Scrambled tofu + vegies

Scrambled tofu + vegies

I was looking for a low carb / high protein brekkie that would fuel my body before or after a workout, or that would keep me full until my mid morning snack (or even lunch!). And we have a winner, I present you the scrambled tofu with vegies.

makes: 5 servings (food prep!)
prep time: 5 min
cook time: 15 min

INGREDIENTS:
  • Extra firm tofu (500 grams)
  • 1-2 Tbsp olive oil or grapeseed oil
  • Spring onion, sliced / cut / chopped
  • 200 grams of spinach or kale
  • half a zucchini, slices
  • 100 grams of sliced mushrooms
  • salt, garlic powder, cumin powder, chili powder, turmeric, nutritional yeast (savoury flakes) and water to thin.
  • optional: service with salsa, hot sauce, toast or avocado.

DIRECTIONS:

Cut the vegies and the tofu.

Heat a large fry pan and add the olive oil. Now crumble all the tofu in the pan and add the vegies. Add all the spices and water and stir until the mixture is evenly coated. Omit the nutritional yeast if you don’t have this – but I highly recommend it because it’s high in protein, vitamin Bs and adds a cheesy flavour.

Stir occasionally and keep on low-medium heat for about 10-15 minutes.

Serve immediately or put in a glass tub for food prep. Let it cool down before you add it to the fridge and leave it up to 5 days.

MACROS:

Per serving with nutritional yeast and without toppings:
214 kcal
24g protein
11g fat
10g carbs

Eating out: The Alley in Melbourne

Eating out: The Alley in Melbourne

Because I am very busy working full-time, looking after my puppies and household and going to the gym, I do treat myself going out for dinner once a week and getting lunch take out once or twice a week. I have to admit I am […]

Holy guacamole

Holy guacamole

Everyone loves a good smashed avo sandwich, or some guacamole for taco night, or with some tortilla chips on the couch. serves: 1 bowl prep time: 5 min cook time: 5 min total time: 10 min INGREDIENTS: 1-2 large ripe avocado(s) juice and zest from 1 lime 1 tsp […]

High protein vegan spaghetti bolognese

High protein vegan spaghetti bolognese

I just love experimenting with different ingredients to see how we can substitute meat and up our protein intake, especially on a gym day. This dish is so easy to make and very high in protein and fiber!

Obviously you can substitute this high protein spaghetti for wholemeal spaghetti, but if you really want that protein kick then get to the health food store and get this amazing high protein, high fiber spaghetti! A serving of this spaghetti has a whopping 41g of protein.

makes: 4-5 servings
prep time: 5 min
cook time: 10 min
total time: 15 min

INGREDIENTS:

  • 2/3 packet (150g, dry) edamame or black bean spaghetti
  • 100g (dry) organic TVP mince (really opt for the organic version here as it is important to have the TVP made from non GMO, organic soy beans)
  • 4 cups of (homemade) pasta sauce
  • 1 tbsp nutritional yeast
  • Optional: add some fresh basil, rocket salad, pine nuts, cherry tomatoes…

DIRECTIONS:

 

Boil water in a pot.

In the meanwhile, add the TVP mince in a bowl and cover with some hot water. Add  a splash of Worcestershire sauce or tamari. Let this sit for about 5 minutes.
Cook the spaghetti for 7-8 minutes.

Add the sauce to a pot and let it simmer over low heat. After 5 minutes, add the TVP mince and stir well.

Serve immediately with some nutritional yeast (as a parmasan substitute) and enjoy!

MACROS:

Per serving:
406 kcal
41g protein
8g fat
41g carbs

Pumpkin quinoa chili

Pumpkin quinoa chili

Again another hit in our household. This nourishing (vegan) chili is so easy to make, very cheap, and we always have leftovers to take for lunch! makes: 4-5 servings prep time: 10 min cook time: 40 min total time: 50 min INGREDIENTS: 1 onion, diced 3 garlic cloves, minced […]