Tag Archives: vegetarian

The Benefits of Miso

IMG_E3108The Benefits of Miso

Miso is a Japanese condiment that comes in the form of a fermented paste made usually from soy beans but sometimes peas or other grains.

Its famous for its use as soup but there are many other ways to use miso in your kitchen like spreads on crackers, dips, sauces and marinades.

Miso has some wonderful health properties for example it is a complete protein which means it contains  all the amino acids which is  particularly important for vegetarians.

It is also fermented which is great for supporting gut health by helping to stabilise and balance the digestive tract which is useful for those who have a sensitive stomach or irritable bowel.

It contains probiotics which further helps to keep digestion in check as it keeps good gut bacteria healthy.

It contains many B vitamins, as well as Zinc,Copper , Calcium and  Iron too.

Miso paste is best added to a soup after you take it off the heat so it retains all the goodness listed above.

Nb: Miso contains sodium so it is important to have it along with a balanced diet and for those who have to watch their sodium levels to monitor their levels.

QUICK & SIMPLE VEGETARIAN MISO SOUP

Ingredients

2 cups vegetable stock

1 tbs Miso paste

1 Scallion (chopped)

1x 250g Silken tofu diced (Gently)

Directions

Bring your stock to the boil and then remove from the heat and set aside.

Prepare your scallion and silken tofu.

In a separate bowl, take ¼ cup of hot warm stock and mix with your Miso paste to dissolve.

Add the Miso stock back to the warmed stock and combine.

Lastly add the tofu and scallions.

Serve immediately.

Enjoy.

Serves 2

Veggie Fritters

Veggie FrittersOne of my all time, quick fix savoury snacks.

These yummy fritters can be a great way to add protein in for lunch with a salad or an afternoon tea snack or even for a veggie burger.

Ingredients

1 carrot

2 zucchini

1 Corn on the cob (kernals)

2 Eggs

3 tbs cornflour

Salt and pepper

Coriander (dried)

Cumin (dried and ground)

Olive oil

Directions:

Grate the zucchini and carrot.

Remove the corn kernels from the cob.

Combine the egg, cornflour and seasonings in a bowl.

Add in the vegetables and mix well.

Heat a fry pan on high.

Add a little olive oil to shallow fry.

Take heaped tablespoonfuls of veggie mix and drop them into the pan. Let them cook until slightly browned then flip and brown on the other side. (Few minutes each side.)Remove and drain on paper towel.

 

Repeat until you use up all the mix. Drop the heat to medium /low if they are browning too quickly.

 

_AAA0480My son eating the subject of this blog before I could finish photographing it!

Warming Winter Sweet Potato & Ginger Soup

Sweet potato soupSWEET POTATO SOUP

A beautiful warming winter soup. These simple ingredients come together to make a nutritious and delicious high fibre meal.

Ingredients

2 medium Sweet potato (orange coloured)

1 Onion

2 cloves Garlic

1 inch cube raw Ginger

2 cups Water

1 tbs coconut oil

1 tsp Salt

1 tbs Ground cumin

Pepper to taste

 

Crush the garlic and ginger to a rough paste in a mortar and pestle with the salt and cumin and set aside.

Chop the onion and sauté on the stove with the coconut oil until translucent. Add the garlic, ginger mix and heat until aromatic.

Add the water and bring to the boil.

Wash and Chop the sweet potato (leave the skins on) and add to the pot and simmer for 10 minutes until soft.

Remove from the heat and use a hand held blender to  puree.

Add the pepper to taste and serve.

Serves 2

Mango Salsa Salad

 

Mango Salsa SaladI love mango season with such an abundance of this beautiful fruit, I thought this mango salsa would be a perfect way to add some to a healthy summer lunch. With just a few simple ingredients this recipe makes a quick, easy, colourful and tasty meal.

A few words on behalf of Mangos –
They are high in beta carotene which is great news for your skin and immune system, it has an interesting antioxidant profile which can help prevent cell damage to eyes, bowel and skin and contains fibre which helps reduce cholesterol.

Ingredients

1 Mango

1 Red capsicum

1 Cucumber

10 Cherry Tomatos

Sprinkle of Sunflower Seeds (Toasted in cumin, chilli and salt) – Recipe also on the blog

Lime Juice for dressing

* Dice, slice, toss and serve.

Serves 2

Serve with boiled eggs

Egg free Breakfast – Scrambled Tofu

Tofu scrambleScrambled Tofu

For those of you who haven’t ventured into cooking tofu yet. This soy product is simple and versatile and the recipe below only takes 5 minutes. Give it a go.
Tofu is an excellent way to get your protein without the fat. It is a also a great consistency for a scramble and being bland in taste allows it to happily take on the flavours of cooking.

Serves 2   Cook time 5 minutes

Ingredients

4 squares of Tofu – silken or medium firm (not hard tofu)

(The pack I got was called ‘regular firm tofu’ and weighed 900g and there were 12 squares)

1 Tomato

2 Medium mushrooms

Salt  to taste

Pepper to taste

Tamari 1 tbs

Olive oil 1 tbs

Garlic chives (garnish)

Chop the tomato, mushrooms and tofu roughly.

Heat the oil in a pan, Add the salt and tomato and cook for 1 minute.

Add the mushrooms next for 1 minute.

Add the tofu and tamari and pepper and cook until warmed through.

Serve on gluten free toast or on it’s own.

Garnish with garlic chives.

 

 

Zucchini bites

zucchini bitesZucchini bites

Prep/cook time 25minutes
Makes 24 mini muffin size bites
Ingredients

1 cup cheese

11/2 cups zucchini

2 tbs coriander

2 eggs

1 cup gluten free self raising flour

¼ cup soy milk

½ tsp Salt

½ tsp Pepper

 

Preheat your oven to 180C.

Grease a mini muffin tray.

Grate your zucchini and the cheese and place in your mixing bowl.

Chop the coriander and add.

Measure the milk and add to the mix.

Crack your eggs and add to the bowl. Stir all ingredients well to combine.

Add the self raising flour, salt and pepper and combine.

Transfer the mixture to a measuring cup with a lip and fill each muffin space to the top.

Bake for 15-20 minutes – until the top is starting to brown.

Let stand and cool

 

 

 

Paleo mini cupcakes


paleo mini cupcakesThe beautiful Chinese tea cup featured in this photo is from my mum and dad – a wedding gift from my grandparents. And yes, these cupcakes go really well with a cup of tea. (non caffeinated of course for paleo)
The term ‘Paleo’ is common talk around the health community these days so I thought I would feature a beautiful mini cupcake that’s all Paleo and say a few words on behalf of the Paleo diet.

When I think Paleo, I think grain free, dairy free, healthy, wholesome and nutritious.

The diet is based on ‘clean eating’ with a focus on lean protein sources, lots of vegetables and fruit and nuts and seeds.

Processed food, sugars, caffeine, alcohol, and starches are a no go zone on the Paleo plan.

The word ‘Paleo stands for Paleolithic ie the caveman era.  The Paleo diet is based on the hunter gatherer diet ie before the evolution of agriculture and today’s processed diet.

The diet is designed to be used every day. It has many health merits and is a good base to work with for your own diet but speaking as a Naturopath, one diet doesn’t fit all and being vegetarian is quite difficult to maintain on this plan. However this cupcake recipe is a beautiful way to eat Paleo and be vegetarian and gluten free. Enjoy!

Paleo mini cupcakes

Ingredients

½ cup Pumpkin seed /Pepita spread

½ cup Tahini

1/3 cup Apple sauce (you can make your own with 2 medium sized apples cooked in a little water until soft and mash or blitz with a blender)

1 Egg

1 tbs Raw honey/Agave nectar

For Topping

Dried cranberry

Pumpkin seeds

Coconut flakes

Pumpkin seed spread.

 

Preheat your oven to 180C

Grease a mini muffin/cupcake tray

Use a blender to combine all the cupcake ingredients. (1st five ingredients)

Pour or spoon the mixture into the muffin tray. (optional – you can add a few dried cranberries to be baked into the cupcake or leave them plain)

Bake for 10 -15 minutes (test with a skewer when comes out clean in the middle of the cup cake) Leave to stand and cool.

Icing is simply a dollop of pumpkin seed spread with a sprinkle of cranberries, pumpkin seed and coconut  flakes.

Paleo mini cupcakesThese cupcakes can be made a day ahead and kept in a dry storage container. Refrigerating makes the cupcakes too moist.

 

 

 

‘Ice’ them just before serving as the pumpkin seed butter gets a bit soft at room temperature. pale mini cupcake 2These cupcakes are mini for a few reasons, they look cute and like energy balls they are filling, nutrient dense and full of fibre.  One or two will keep you happy for hours.

Savoury sweet potato bites

Savoury sweet potato bitesThis versatile snack can be served for afternoon tea, at a party or picnic . It’s Gluten free and vegetarian too.

Ingredients

3 free range organic eggs

1 Sweet potato

½ cup soy milk or dairy milk

5 tbs gluten free plain flour

½ cup Cheese

½ tsp sea salt

¼ tsp pepper

 

Preheat the oven to 180C

Grease a mini muffin oven tray.

Wash, peel and dice the sweet potato into 1cm cubes.

Put the sweet potato in some water in a saucepan and cook until ¾ cooked. Approximately 5 minutes. Drain and set aside.

Meanwhile, mix the eggs, flour, salt, milk and pepper together in a bowl. Set aside and grate the cheese.

Pour the egg mixture into each shell of the muffin tin until ¾ full.

Add a few cubes of sweet potato to each and sprinkle the grated cheese on top.

Cook in the oven for 15 minutes or until slightly browned on top and cooked through. They will puff up a bit.

Eat them hot or leave to cool and store in the fridge.

The sweet potato bites can be served hot or cold.

Enjoy!

You can add other ingredients like capsicum, corn, sundried tomato and mushroom also.

Sweet Potato & Feta Fritters

_AAA0301This sweet potato fritter recipe will have young and old asking for more. With only a handful of simple ingredients, it’s easy to make and protein packed, low glycemic, vegetarian and gluten free. Enjoy on it’s own, with  salad or make into burgers.

Sweet Potato and Feta Fritters

Ingredients:

2 medium sweet potatoes

150g feta

3 tbs fresh coriander

1 egg

3 tbs cornflour

Water 3 tbs

1-2 tsp Himalayan Pink Salt and pepper to taste

Olive oil

Cook time: 30 minutes
Yields : 10 -12 fritters

Peel the sweet potato and dice. Boil the sweet potato until just cooked , drain and mash.

Chop the coriander and crumble the feta into a bowl with the mashed sweet potato.

Mix cornflour and water in a separate bowl and add to the mix.

Add in the egg and combine well.

Add your seasoning and heat a frying pan with a little olive oil. Once hot, reduce heat to ½ and

Take spoonfuls of the mix to the pan and cook one side until just brown, flip and brown the other side. Drain on a paper towel.

Serve with salad or yoghurt dip or use as burgers.

 

Quinoa & Chia Muesli Bars

DSCN2924Whats not to love about this recipe? It’s full of super healthy ingredients, it’s gluten free and vegan and it tastes great too.

The coconut flour really enhances the other flavours. Dates are good to bring out the sweetness without having to add sugar or syrups and the chia seed help everything stick together without eggs and flour.

Ingredients

1/4cup coconut flour

1/4 cup quinoa flakes

1 cup dates soaked in 1 cup water

1/2 cup chia seeds

1/4 cup sunflower

1/4 cup pumpkin seeds

1/2 cup Dried Cranberries

¼ cup water

Start by soaking the dates in 1 cup water for around 30 minutes

DSCN2916Whilst they are soaking, preheat the oven to 180 C and line your square baking tin with baking paper

Measure out the dry ingredients and place in a mixing bowl

DSCN2915Put your dates with the soaking water in the blender until a smooth paste and add this to the dry ingredients and mix through.

Use the ¼ cup of water to add moisture as required.

Once ingredients are well mixed, tranfer to the baking tin and smooth down evenly to all corners.

Bake for 20 min

Let stand for 5 minutes and then cut into 16 squares

You can keep these in the freezer

DSCN2920