Chana Dahl with Cauliflower, Sweet Potato and Broccoli

3/4 cup Chana Dal, soaked for 30mins in boiling water (make sure you rinse first)
1 cup raw cashews
1 onion thinly chpped
1 tablespoon grated ginger
2 tsp mustard seeds
2 tsp Ground cumin
1 tsp ground tumeric
1/2 tsp ground cardamon
500 gm cauliflower
2 small sweet potatoes
handful chopped kale
400 ml coconut milk

Cook the Chana Dal and chopped sweet potato in 2 1/2 cups water.  Bring to boil and simmer till soft.  Approx 15 mins.

In another saucepan add a little water and saute onion tll translucent.  Add all the spices and cook till the house smells like curry.  Add the cauliflower and brocolii and coat with the spices.  Add a little water, cover and cook for about 10 mins.  Add the Chan Dal, sweet potato and coconut milk, bring to boil then add Kale and cook till wilted.

Roasted Beetroot and Apple Soup

Ingredients
2 x large beetroot
4 x crunchy apples
garlic, chilli, ginger
1  brown onion
Stock

Cut beetroot into 1/4 and wrap in alfoil and place in oven for approx 1 hour or until soft.

In a saucepan add a little stock and saute onion, add garlic, ginger and chilli to taste.

Chop apples and beetroot, add about 2 cups of stock (add more for thinner consistency) and simmer for 20 mins.

Using a stick blender or food processor blend until smooth

Top with toasted pumpkin seeds and enjoy :-)

Vitamins and Minerals

Beetroots are a great source of many essential vitamins and minerals.

• Folate (B9): One of the B-vitamins, important for normal tissue growth and cell function (4). It is particularly important for pregnant women (5).
• Manganese: An essential trace element, found in high amounts in whole grains, legumes, fruits and vegetables.
• Potassium: A diet high in potassium can lead to reduced blood pressure levels, and have positive effects on cardiovascular health (6).
• Iron: An essential mineral, which has many important functions in the body. It is necessary for the transport of oxygen in red blood cells.
• Vitamin C: An antioxidant that is important for immune function and skin health (7, 8).

Bottom line: Beetroots are good sources of vitamins and minerals, such as folate, manganese, potassium, iron and vitamin C.

Spinach, Mushroom & Caramelised Onion Quesadillas

I had been looking for a vegan type quesadilla recipe (without all the cheese) and kept finding ones with vegetables, like sweet potato and black beans.  And while that sounds good too I was really looking for something more maybe fajita like with onions or capsicums.  We love our Mexican dishes and looking to create some new ones to complement our new lifestyle.

But everything had cheese and sour cream and I didn’t want that since we are eating unprocessed and organic.

I stumbled upon this recipe yesterday and knew I just had to try it.  We had some organic superfood wraps in the cupboard (Chia, Spinach, Kale & Broccoli) so I knew I was on to a winner with this one.  Becki had not had an appetite since her surgery; taste buds and smell were off as a result of all those drugs in her system, so I knew this would liven up her senses.

 It was a hit with Becki’s verdict?  “Tastes like real food.  Best meal in a really long time”.  Lucky we have left overs for tonight.

Ingredients

2 Tablespoons olive oil

3 large yellow onions, peeled and sliced

handful  mushrooms (I used button and baby bella)

fresh spinach leaves

vegan cheese

Refried Beans

•  1 brown onion, finely chopped
•  2 garlic cloves, crushed
•  3 teaspoons ground cumin
•  1 teaspoon ground coriander
•  400g  cooked red Kidney beans, (Instructions on how to cook the beans)

Instructions

1. Start by sautéing the onions in a little water or stock over low heat. This will take between 30-40 minutes until they are a deep caramel color. Stir often checking if they need more water to keep from burning. Season with salt and pepper.
2. Add the mushrooms about 30 minutes in and let them release their liquid and soften, another 10 minutes.
3. Wipe out the frypan and keep over low heat.
4. Spread a small amount of refried beans on an organic wrap, spread some of the onion/mushrooms on ONE SIDE only and top with some baby spinach leaves.
5. Place in the skillet and let it crisp up (1 min or 2) add the vegan cheese then fold the tortilla in half.
6. Cut in 2 and serve with fresh coriander

Instructions to make refried beans

1. Heat water in a saucepan over medium heat. Add onion. Cook, stirring, for 3 minutes or until softened. Add garlic, cumin and coriander. Cook, stirring, for 30 seconds or until fragrant. Add beans and 1/3 cup cold water. Cook, uncovered, for 5 minutes or until heated through. Remove from heat. Cool slightly.
2. Transfer mixture to a heatproof bowl. Using a potato masher, coarsely mash. Season with pepper.

Roasted Broccoli, Freekah, Lentil & Bean Salad with Maple Mustard Dressing

We believe that a a lifestyle with quality plant-based foods can prevent, treat and reverse many major diseases, and improve overall health. Animal products such as meat, dairy and eggs increases our risk of disease. Public awareness is growing over the impact of modern factory-style animal farming methods on our health and environment. 

We are enjoying the many benefits of our new lifestyle including weight loss, increased energy and being able to ditch the cholesterol and blood pressure medication.  We are also loving the many varied recipes we are finding and experimenting with flavours and textures.

A strict plant-based diet can prevent us from getting enough protein, iron and calcium if we do not do our research and ensure that we are eating a balanced diet.

Last nights dinner consisted of
Broccoli - is an excellent source of vitamin K, vitamin C, chromium and folate. It is a very good source of dietary fibre, pantothenic acid, vitamin B6, vitamin E, manganese, phosphorus, choline, vitamin B1, vitamin A (in the form of carotenoids), potassium and copper.
Freekah - high fiber - four times the fiber of brown rice, low GI - helps to prevent diabetes, high in protein content, low in available carbs, high in calcium for bone health, rich in lutein - important for eye health, rich in prebiotic properties - important for fueling the growth of healthy bacteria.
Lentils - good source of potassium, calcium, zinc, niacin and vitamin K, but are particularly rich in dietary fiber, lean protein, folate and iron.
Beans - contain a powerhouse of nutrients including antioxidants, and vitamins and minerals, such as copper, folate, iron, magnesium, manganese, phosphorous, potassium and zinc.
Honey - contains flavonoids, antioxidants which help reduce the risk of some cancers and heart disease.
Lemon Juice - vitamin C, citric acid, flavonoids, B-complex vitamins, calcium, copper, iron, magnesium, phosphorus, potassium, and fibre.
Almonds - contain lots of healthy fats, fibre, protein, magnesium and vitamin E.
Leafy Green Salad -  low in fat, high in dietary fiber, and rich in folic acid, vitamin C, potassium and magnesium, as well as containing a host of phytochemicals, such as lutein, beta-cryptoxanthin, zeaxanthin, and beta-carotene.

As well as being super delicious, easy to prepare it is amazingly good for our bodies.  We were so happy to have leftovers for lunch as it tasted as good cold on a salad as it did last night when it was hot.

• 1/2 cup uncooked freekah, lentils and beans (combination)
• 1 large  head of broccoli, florets removed and chopped to a uniform size
• 1-2 Tbsp. dijon mustard*
• 2-3 Tbsp.  maple syrup 
• juice of ½ lemon
• 2 handfuls chopped walnuts or almonds (optional)
• salt+pepper

Instructions

1. Preheat the oven to 200 degrees C. Line a baking sheet with foil.
2. Put 1.5 cups boiling water into saucepan and cook the freekah, lentils and beans for about 15 mins (covered) or until soft .
3. Place broccoli florets on the baking sheet. Season with salt and pepper. Roast for 20-30 minutes, or until the broccoli is tender and golden.
4. Meanwhile, make the dressing. Combine dijon, maple syrup, lemon,  in a small bowl or cup and stir to combine. The dressing will be thick. Season with salt and pepper to taste. Set aside.
5. When the broccoli is roasted, carefully pour it into a food processor. Pulse until small pieces of broccoli remain (see photos).
6. In a large bowl, combine freekah, lentils, beans and pulsed broccoli. Pour dressing on top, and toss to combine. Add walnuts or almonds. Serve warm, at room temperature, or cold! 

Smoky Chickpea Wraps With Dill Tahini Sauce

Our whole-food, plant-based life-style is centred on whole, unrefined, or minimally refined plants. It’s a diet based on fruits, vegetables, tubers, whole grains, and legumes; and it excludes  meat (including chicken and fish), dairy products, and eggs, as well as highly refined foods like bleached flour, refined sugar, and oil.

There are so many recipes focusing on this life-style we are excited to try something different every night.  We look forward to eating the delicious things we make for every single meal. We love eating healthy food because it tastes so good! We also love making dishes to share with you how incredible healthy vegan food can really be. 

Ingredients:

• 1 can chickpeas, drained and rinsed (or soak your own overnight and cook)
• 2 tsp smoked paprika
• 1 tsp chilli powder
• 1 tsp salt
• 2 Tbsp olive oil
• 1 cucumber, sliced into spears
• 3 carrots, grated into long and thin sticks (we used our spiriliser)
• 1 cup spinach, chopped
• 2-3 tomatoes, chopped
• 1 avocado, pitted and sliced
• 4 superfood wraps
• Tahini Dill Sauce (recipe below)

Directions:

1. Preheat the oven to 200 degrees C. Mix the chickpeas with the paprika, chilli powder, salt, and olive oil. Spread them out on a baking sheet and roast for about 25 to 30 minutes.
2. Prepare the Tahini Dill Sauce and set aside.
3. On a tortilla, arrange the chickpeas with a few sliced of cucumbers and carrots, some kale, a handful of tomatoes, and several slices of avocado. Pour a few tablespoons over the vegetables and roll like a burrito. Slice in half

Tahini Dill Sauce

Ingredients:

• 1/4 cup tahini
• 2-4 Tbsp olive oil
• 2 Tbsp maple syrup
• 1 Tbsp fresh dill
• juice half a lemon
• 1/4 tsp salt
• 2 Tbsp water

Directions:

1. Put all ingredients in a bowl and whisk until smooth. 

Warm Brussels Sprouts Salad

I have never liked Brussels Sprouts, but now I can eat them almost every day.  Bought a few bags at the markets on Saturday and made this yummy warm salad for lunch.

Wash and halve about 1/2 kilo of brussels sprouts.  toss in balsamic vinegar, smoked paprika and onion powder.  Place in baking dish in oven for approx 15 mins.

Toss together thinly sliced apple, fennel, cranberries and tomato with a spinach and rocket mix.

To make dressing - mix Tahini, Maple Syrup, mustard and apple cider vinegar with a little hot water and pour over the salad.  Pepper to taste.

Asparagus soup

Ingredients

• 1 kg green asparagus
• 1 large onion, chopped
• 1 clove garlic finely chopped
• 2 tablespoons vegan margarine
• 5 cups vegetable broth
• ½ cup raw cashews, soaked in warm water for 1 hour 
• ¼ teaspoon fresh lemon juice, or to taste

Instructions

1. Cut asparagus into ½-inch pieces.
2. In a large pot, heat margarine over medium-low heat, and cook the onion and garlic for a few minutes, until softened.
3. Add asparagus pieces and salt and pepper to taste, then cook, stirring, 5 minutes. Add broth and simmer, covered, until asparagus is very tender, 15 to 20 minutes.
4. Add cashews and purée soup using an immersion blender (or in batches in a blender) until smooth.
5. Season with lemon juice, and salt and pepper.

HINT:  We always have a supply of soaked cashews in the freezer.

Nutritional Value Of Asparagus

Asparagus is a nutrient-packed source of vitamins, minerals and essential proteins. Asparagus is rich in vitamin A, vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6, folate, vitamin C, vitamin E (alpha-tocopherol), and vitamin K (phylloquinone).

The mineral treasures that are stored in asparagus include iron, calcium, phosphorous, magnesium, manganese, zinc, selenium, and potassium.

Asparagus contains a very low amount of calories with no cholesterol and is low in sodium as well. Along with this, it is also a rich source of dietary fiber, which is essential for the body.