March 7, 2014
When I hear the word "chia" I instantly think of a cute little fluffy animal... maybe something similar to a cross between a bunny and a fox. However, a chia seed is not a friendly bunnyfox but is actually an incredibly delicious and nutritious ingredient that is high in calcium, iron, omega 3 fatty acids, protein and fibre. Not only is it an amazing ingredient to add to your breakfasts, smoothies and desserts but it is also a great egg replacement as it forms a gel when soaked in liquid. I was really amazed at the deliciousness of chia seeds... as just stated, it forms a gel when set with a liquid which creates the most incredible consistency. Thus, please welcome the Tropical Fruit Chia Pudding! You can make it the night before and add the fruit in the morning for an incredible and healthy breakfast. See our tips at the bottom of this post for additional ingredients to make this basic chia pudding extra yummy. Jerome likes me to make a chocolate version so that he can eat them for dessert... chia seeds are so versatile! We hope you enjoy this recipe! :)
If you are sitting at your desk bored and would like to waste 30 seconds of your life then check out these "Chia Pets"... Be amazed! Haha.
basic chia pudding:
1 cup vegan milk (such as Soy Milky Lite)
3 tablespoons chia seeds*
2 tablespoons maple syrup
dash vanilla essence or vanilla seeds
tropical fruit options:
- In a jar or bowl, add all 'basic chia pudding' ingredients and stir or shake until completely combined.
- Place in the fridge for at least 2 hours or overnight stirring a couple of times to prevent it from jelling on the bottom of the jar or bowl.
- Top with your choice of tropical fruit and enjoy the deliciousness!
- *It is up to you how thick you would like your chia pudding. 3 tablespoons to 1 cup of vegan milk will give you a completely thick pudding with a consistency similar to a soft jelly. Feel free to do 2 or 2 1/2 tablespoons for a more liquidy pudding.
- This is a basic chia seed pudding recipe... it is creamy and slightly sweet to compliment the yumminess of the tropical fruit. Feel free to add any spices to the pudding such as cardamom, cinnamon or a vanilla bean to add more flavour. You could even add cacao/cocoa and make a chocolate chia pudding! yum yum.
The nutrition information above is an approximate guideline and is calculated served with mango, kiwi fruit, pineapple and banana. Each serving of our delicious chia pudding contains 106% of your RDI of vitamin C, 14% RDI of iron and 27% RDI of calcium. It is also high in dietary fiber, manganese, vitamin B6 and contains 590mg of potassium.
February 12, 2014
Recently we received a couple of requests from Veggieful viewers for a vegan miso soup... So here it is! I really love our version of the perfect vegan miso soup... it is healthy, comforting and so delicious. Miso soup is traditionally used as a classic Japanese breakfast and I absolutely love the idea of a warm, healthy soup breakfast. We have had it in the mornings a couple of times when we have leftovers... it is amazing! In our recipe we have used vegetable stock or water instead of the classic dashi... this is due to dashi (japanese stock) normally containing bonito flakes (fish). It is up to you whether to use vegetable stock or just water... see the tips section below for the amounts of miso to use for each option.
Miso is such a wonder-food! It has so many benefits including helping the digestive process, great source of B-vitamins including B12, reduces the risk of many types of cancer, high in antioxidants, assists with weight loss, strengthens the immune system and the list goes on and on. When I was creating this recipe and experimenting with the amounts of miso, I found out that boiling miso is not recommended as it kills the healthy pro-biotic bacteria that is beneficial for our digestive system. The boiling process also reduces the yummy aromas and flavours of the miso and can cause it to become gritty and separate. Interesting hey? Here is another fact of the day for you, it is said that miso was brought to earth from the gods as a gift of longevity, health and happiness to mankind. I am not sure if that is true... all I know is that it brings me a lot of deliciousness, comfort and cravings for more more more miso! Hehehe... I hope you love this as much as we do.
serves 4 - 6
10 cups veggie stock* (see note in 'tips' below)
1 garlic clove, minced
thumbsize piece of ginger, minced
1 tablespoon sesame oil
1 cup sliced mushrooms
1 carrot, diced small
1/4 cup finely sliced green onions
1 cup roughly chopped bok choy
1 cup finely sliced cabbage
180g dried soba noodles
1/4 cup miso*
2 sheets thinly sliced nori
- In a large pot on high heat, add the veggie stock, garlic, ginger and sesame oil and stir until combined.
- Bring to the boil and add in the mushrooms.
- Reduce the heat to a medium simmer and allow to simmer for a couple of minutes until the mushrooms begin to soften.
- Add in the carrots, green onions, bok choy and cabbage and stir until combined. Allow to simmer for another couple of minutes until the carrots begin to soften.
- Add in the soba noodles.
- In a small bowl, add the miso and about 1/2 cup of the liquid from the pot and stir until the miso has dissolved into the liquid.
- Take the pot off the heat (we do not want to boil miso - see the 'tips' below for the reasons why).
- Pour the miso from the small bowl into the large pot and stir until combined.
- Add in the nori and stir until the nori has softened.
- Serve immediately! Enjoy.
- *You can use veggie stock or water. If you are not into a really strong miso taste, you can vary the amount of miso. Here are the combinations that I would suggest but always taste and adjust to your own liking:
- 10 cups of veggie stock to 1/4 cup miso
- 10 cups of water to 1/2 cup of miso and then add a little bit of salt or soy sauce for seasoning if desired.
- Personally, I prefer the veggie stock and 1/4 cup of miso version... it has more flavour!
- We use veggie stock or water instead of the classic dashi base which normally contains dried bonito (fish).
- Feel free to use wakame seaweed instead of nori if you can find it!
- Never boil miso as the boiling process kills the healthy pro-biotic bacteria that is beneficial for our digestive system and also reduces the yummy aromas and may become gritty.
The nutrition information above is an approximate guideline. Each serving of our delicious miso soup is high in manganese, vitamin B6, vitamin C and vitamin A.
January 30, 2014
I love quinoa... I really do! It is so versatile and you can use it in any dish... savoury or sweet! It tastes like a yummier version of brown rice that is more tender and nutty. If you haven't used quinoa before please don't be overwhelmed as it is so easy to prepare... practically the same process as cooking rice! Quinoa originated in the South American region and is a grain crop used for its seeds. Funnily enough, it is closely related to beetroot, spinach and tumbleweeds (so strange) and is very high in protein, iron, magnesium and phosphorus. Anyway, this is Jerome's recipe for his vegan vegetable 'fried' quinoa! I had been wanting to create a vegan fried rice for a while and I thought that it would be much more nutritious and delicious with quinoa. So, Jerome set out and created this amazingly scrumptious restaurant-quality dish. I love it when he creates a recipe and cooks... food always tastes nicer when someone else makes it! Especially this one... it is way more tasty than a greasy takeaway fried rice and a lot healthier. I guarantee that you will love it! Enjoy ^_^
300g uncooked quinoa
1 1/2 tablespoons sesame oil
1 cup chopped baby corn
2 cups sliced mushrooms
1 cup tightly packed sliced wombok
3/4 cup frozen peas
3/4 cup finely diced carrots
1 teaspoon freshly grated ginger
2 tablespoons kecap manis
1 tablespoon peanut oil
2 tablespoons soy sauce
salt and pepper
- Prepare quinoa according to packet instructions and set aside in a large bowl once cooked.
- In the meantime, in a pan/wok on high heat add 1/2 tablespoon of the sesame oil, the baby corns and the mushrooms and stir fry for 2 minutes.
- Add the wombok, peas and carrots to the pan and stir fry for a minute or so until the peas have defrosted.
- Add in the ginger and 1 tablespoon of the kecap manis and stir fry for another minute or so until the ginger is fragrant.
- Pour the stir-fried vegetables into the large bowl with the cooked quinoa and toss until combined. Set aside.
- In a small bowl, make the 'oil mixture' by adding the remaining 1 tablespoon of sesame oil and the peanut oil and stirring until combined. In another small bowl, make the 'soy mixture' by adding the last 1 tablespoon of kecap manis and the soy sauce and stirring until combined. Set aside.
- Place the pan/wok back on the heat and add 1/4 of the oil mixture (from step 6) with 1/4 of the quinoa and stir-fried vegetables and fry for 1 minute or so until heated through. Then add 1/4 of the soy mixture (from step 6) and fry for another minute. Set the fried batch aside. Repeat this with the remaining three batches until all the remaining quinoa and vegetables have been fried and heated through.
- Season with salt and pepper as needed and serve immediately! Enjoy.
- The quinoa has to be fried in batches in step 7 in order to give a nice fried consistency. If you fry it all together, it will be steamed rather than fried.
- I purchase our quinoa from Coles in the health food section. It is quite expensive... I think about $8.00 for 300g.
- Kecap manis is a sweetened thickened soy sauce.
The nutrition information above is an approximate guideline. Each serving of our delicious fried quinoa contains 24% of your RDI of vitamin C, 37% of your RDI of iron and is very high in manganese, magnesium, phosphorus and vitamin B6.
January 18, 2014
I love Indian food, curries and any dish that is deliciously creamy and decadent. This recipe is absolutely amazing. I have been wanting to create a vegan korma with a home made curry paste for a while now and I am so glad that I did! This tastes EXACTLY like the korma I loved from our local Indian restaurant when I was little. The cashew base makes such a delicious, thick and creamy curry sauce... you would never know that it contained soy milk! On special occasions, my Mum would let us have Indian takeaway for dinner and it was always so exciting! We would get a vegetable korma and lots of garlic naans... I always thought it was the best type of takeaway in the world! One time, Mum left the left-overs in the car and realised in the morning... she was so disappointed that we weren't having Indian for breakfast and nearly cried haha! Indian food is always so much yummier the next day... especially this recipe! I really would like you all to try it. I guarantee that you will love it! Enjoy :)
total time: 25 - 30 minutes
1 teaspoon ground cumin
1 teaspoon dried (ground) coriander
2 teaspoons garam masala
1 teaspoon (ground) turmeric
2 tablespoons tomato paste
3 garlic cloves
20g fresh ginger
1/4 cup shredded coconut
2 tablespoons olive oil
1 tablespoon oil
1 onion, diced
1 cup frozen peas
1 carrot, diced
200g white potatoes, diced
2 cups Soy Milky Lite
1 cup raw cashews
big pinch salt
1 1/2 cups rice of choice (optional)
- Prepare the rice according to packet instructions.
- Place the cashews and soy milk in a bowl. Allow to sit and soak. Set aside.
- In the meantime, steam the potatoes and carrots until just tender. Set aside.
- Add all "curry paste" ingredients to a food processor and blend until combined into a paste. Set aside.
- In a pan on high heat, add the oil and onion and sauté until transparent.
- Add in the curry paste and sauté for a couple of minutes until fragrant and heated through.
- Add in the peas, carrots and potatoes and sauté for a couple of minutes until coated in the paste and the peas have defrosted.
- In a food processor, pour in the soy milk and cashew mixture and blend until smooth without lumps.
- Pour the processed cashew mixture into the fry pan and stir until combined.
- Allow to simmer until heated through and the mixture has thickened.
- Taste and season with a big pinch of salt.
- Serve immediately with rice. Enjoy!
- To save time, you can always purchase a store-bought vegan korma paste. If you live in Australia, I believe that the Patak's brand of korma paste is vegan. The lactic acid is plant-derived.
- Serve with papadums and mango chutney. Yum yum yum!
The nutrition information above is an approximate guideline and does not include the optional rice. Each serving of our delicious korma contains 76% of your RDI of vitamin A, 35% of your RDI of vitamin C, 20% of your RDI of calcium and 32% of your RDI of iron. It is also very high in manganese and vitamin B6.