Vegan MOFO 2018! Introduction Post

Hi! :-)
I'm Sandy! Tea-addict, Christian, cat and craft lover..... and VEGAN! 

Thank you for stopping by my blog.
Welcome to all those newbies who have found my blog via the 2018 Vegan MOFO link!
My apologies to those who have been following a while for my lack of posts for quite some time now.
The truth is that I've totally lost my blogging mojo as we largely eat very plain, simple meals and I go with a "wing it" cooking style which doesn't make a great method for creating actual "recipes"!!! ;-) 
BUT I've discovered something...... a lot of people just want those easy to follow meal ideas!!!
So here's hoping that MOFO can help me rediscover my love of blogging and get motivated to keep posting more frequently!

You can read about my vegan story on this link. I'm still vegan (obviously!), however I am far more refined now with what I choose to eat and not eat. I avoid all oil and flour like the plague and at home I don't cook with salt or sugar either making my diet largely SOS free.
I do use tamari and other ingredients that contain sodium but don't ever salt my food.
I've always done my best to eliminate oil but for the last 14 months I have been avoiding all flours as well and I have found that it has had a wonderful effect on my mind-frame, energy, cravings and satiety levels. I don't only exclude gluten containing flours but all flours, including rice, besan, oat, and gluten free flours etc. I am also very rigid about avoiding all between meal snacks as I find it makes me enjoy my meals so much more! I have had times of completely avoiding all high fat items such as nuts, avocado, tahini and only having a spoonful of flax each morning, but now I am having nuts a few times a week, and other higher fat items occasionally too. All of this means I am again finding myself leaning more towards an "Eat to Live" style of eating as recommended by Dr. Fuhrman, but without the smoothies and still being mindful of the % of calories from fat and aim for between 15-20%, a little higher than some other plant based doctors would recommend but I'm ok with that. I found that keeping my rate at around the 10% mark actually made me have huge cravings and rarely did I feel satisfied with my meals. Despite never being overweight (I put this down to the TYPE of food I was eating!), I was definitely prone to overeating. I could eat copious servings of unrefined starches in the form of whole grains and potatoes yet still be looking for more food! Since I have no health conditions nor am I aiming to lose weight, this works for me. I would still recommend keeping it at 10% for those with reversible health conditions or those who are trying to reach an ideal body weight. I don't condemn the above items but I now limit my consumption of them as opposed to allowing myself an "all you can eat" attitude! With large quantities of Dr. Fuhrman's well known GBOMBS I find myself no longer having cravings and feeling far more satiated. I was very pleased to recently listen to a youtube clip where Dr. Goldhamer mentions that some people find a small serving of fat does provide more satiety for them. Another clip where he also mentions the negative affects of eating foods refined down to a flour was very encouraging for me to listen to. Also eating this way is more in line with recommendations made by Dr. Greger. That said, I am very mindful to keep the amount low and weigh out any nuts I do eat to be precisely 15g! Or else I know I could easily overeat them!!!


What does this mean for my meals?!?
I eat a basic meal plan that is based around the following each day:

Brekkie:  Oats or sweet potato, flax or chia, banana, berries, yogurt
                  (in every imaginable form!!!).
Lunch:     A huge salad with a variety of mainly raw veggies
                  (cooked ones added in the cooler months),
                  served with either legumes, tofu or a veggie burger
                  topped with hummus, seeds or avocado
                  and a piece of fresh fruit to finish.
Dinner:    A plate filled with lots of cooked veggies and a legume,
                  and a small amount of unrefined starch in the form of                            corn, pumpkin, potato, brown rice or other wholegrain.


Over the next month I'm hoping I can share with you some of my easy to follow, yet totally delicious meals and staples that are the mainstay of our diet!

Don't forget to jump across and follow my facebook page where I have continued to post pictures of my meals & quick ideas even when I haven't blogged proper recipes. I have also recently started to try and do more helpful videos with basic ideas & staples.

Feel free to share your journey below and if you follow a plant-based diet for ethical, environmental or health reasons (all of them for me!!!).
I'd also love to hear if you follow a 'free eating' method or have you made any refinements that have helped you in anyway!

HAPPY VEGAN MOFO!
(And I have to say, I'm pretty happy that we've 
finally said goodbye to winter too!!!)

No Junk Muesli Bars

When it comes to muesli bars, the ones in the shops are usually so full of junk! But sadly even many homemade recipes use oils or sweeteners in excessive amounts too. Here's a great recipe that has no junk and is still quick & easy to make! You'll wonder why you ever bothered to buy them when they're so easy to make yourself!
 

NO JUNK MUESLI BARS(Makes 8 bars)

                   You'll need:
                   1/2 cup dried dates
                   3 overripe bananas
                   3 cups rolled oats
                   1/4 cup ground flax seeds
                   1 teaspoons vanilla essence
                   1 teaspoon cinnamon
                      
                   Optional: 2 Tablespoons extra dried fruit, any other flavour you like:         
                   raisins, craisins, inca berries.

Place the dates in a food processor and pulse a few times until broken into small pieces.
Add the remaining ingredients and pulse until the mixture comes together and the oats are slightly broken down but not completely turned into mooch! ;-)
Press the mixture evenly into a 20cm square baking tin, either lined or silicone base.
Bake in a preheated 180°C oven for 25 mins until golden brown. 
Once cooled, remove from the baking tin & slice into 8 pieces.

Kids Lunchbox Club: Chocolatey Spread

Apparently lots of kids still take nutella sandwiches to school even when their school is nut free! 
But it's not the nuts in nutella that bothers me (and hey let's face it, the nut content is truly quite pitiful)..... It's the milk and sugar and fat.
So here's a much more healthful version, and one that can be taken to nut-free schools guilt free!

CHOCOLATEY SPREAD

       You'll need:
             1 cup dried pitted dates
             1 1/2 cups cooked black beans
             2 Tablespoons cocoa powder
             1 teaspoon vanilla essense


Soak the dried dates in boiling water for about 10-15 mins until softened. Drain the dates and combine them in a food processor with the other ingredients. Blend until smooth, or until desired consistency. 
Transfer to a air-tight container and store in the fridge for up to a week.
Spread & enjoy :-)
 

Easy Pancakes

There's endless ways to make pancakes! Here's a quick & easy recipe that uses basic ingredients and doesn't require flour.

                          EASY BLUEBERRY PANCAKES
                                  To serve ONE - 4 small pancakes

          1/3 cup rolled oats
          1 generously heaped Tablespoon ground flax seeds
          1 small overripe banana
          1/3 cup soymilk
          1/8 teaspoon each vanilla essence, ground cinnamon
          2 Tablespoons blueberries (optional)

In a food processor combine the oats, flax, banana, soymilk, vanilla and cinnamon. Pulse several times until the mixture comes together but is not completely broken down.
Stir through the blueberries if you're using them.
Heat a non-stick frying pan, then reduce to medium heat. Pour the batter into the frying pan in quarter lots to make 4 small pancakes. As the pancakes begins to bubble around the sides, flip and allow the other side to cook until golden brown.

Serve with toppings of choice - shown with soy yogurt & raspberries.

NOTE: For pancakes that have a lower calorie density you can replace the soymilk with water.

QUESTION OF THE DAY:
What's your favourite topping for pancakes?

Flourless Sweet Potato Waffles

My potato waffles have been a huge hit amongst the plant based community. They make a great bread replacement for burgers!
But today I bring you a sweet potato waffle that works fantastic as a sweet breakfast treat!
And honestly who wouldn't want a breakfast like this?!?!?

FLOURLESS SWEET POTATO WAFFLES

(To serve 1)

               1 small sweet potato
               1 heaped tablespoon ground flax seeds
               1/4 cup boiling water
               small drop of vanilla essence
               1/8 teaspoon ground cinnamon

 
Preheat your waffle iron.

Place the sweet potato in a microwave and cook for approx 5-6 mins until inside is tender. Note that time will vary in different microwaves. If you don't have a microwave you can cook the sweet potato in the oven. But I don't recommend boiling the sweet potato over a stove top as the consistency will end up different.
Whilst the sweet potato is cooking, prepare the flax mixture. Pour the boiling water over the ground flax seeds and whisk with a fork til thickens. Allow to sit for a few mins.
Remove the sweet potato flesh from the skin, discard the skin & mash the flesh into the flax mixture. Add vanilla & cinnamon, stir until completed combined. The mixture will be quite sticky.
Pour the mixture into the waffle iron & cook on medium for 8-10 mins. You can cook on a higher heat if you'd rather, but the waffle will come out darker. Don't lift the lid while it's cooking or this will pull the waffle apart. It needs to be fully cooked before the lid is lifted. You can wait longer, up to about 15mins on a lower setting and it will be fine. If you are in doubt, they are better to be left a little longer, not shorter!

When your waffle is done, remove & serve with desired toppings!
Shown here with homemade soy yogurt, banana, raspberries & walnuts:

QUESTION OF THE DAY:
Have you experimented with other types of waffles in your waffle iron instead of just flour-based mixtures?

Chocolate Caramel Date Tart

Now I'm not going to pretend that this is everyday kind of food...... But if you're looking for a special occasion treat then I highly recommend giving this tart a try. It's deliciously sweet without added sugar. It's filling is so smooth and it will give you a great chocolate hit. We served this in place of birthday cake and it was a huge hit!  

CHOCOLATE CARAMEL DATE TART

(Serves 10-12)

                You'll need:
                BASE
                1/2 cup raw hazelnuts
                2 Tablespoons ground flax seeds
                1 Tablespoon cocoa powder
                4 pitted medjool dates
                2 Tablespoon motherless milk of choice

                FILLING
                1 1/2 cups pitted medjool dates 
                1/4 cup motherless milk of choice
                1 teaspoon vanilla essence

                TOPPING
                100g bar of dairy-free dark chocolate (I use Lindt 70-85%)
                100ml motherless milk of choice
                1 teaspoon vanilla essence 


Soak the dates for the filling in a bowl of boiling water for 10-15 minutes while you prepare the base.
Put all the ingredients for the base into a food processor and pulse until the mixture comes together. It will be a bit sticky - that's ok! Press the mixture into a glass 20cm pie dish. You can use another pie dish if you'd like, but I find that the mixture doesn't stick to the glass ones and therefore I don't need to use oil or line it. Place in the freezer while you prepare the filling.
Strain the dates and place all the filling ingredients in a food processor and blend til completely smooth and creamy.
Pour the filling mixture onto the base & return to the freezer.
In a small saucepan, combine all the ingredients for the topping. Stir continually on low heat until the chocolate has completely melted and the mixture is smooth and shiny.
Pour the topping over the filling mixture.
Place the pie in the fridge and allow the topping to cool.
Once cooled, you can slice and serve (as many pieces as you like hahahahaaaa!)! ;-)

Question of the day:
Do you make yourself treats like this 'just because', or do you save them for special occasions?

Mung Bean Curry

I love a curry, and I also love mung beans. So why not put the 2 together!
This meal takes a bit of time to prep with all the chopping, and also to cook the beans, but it's not difficult so don't let that deter you!
If you want to shorten the cooking time, you can pre-soak the mung beans for a minimum of 6 hours & reduce the cooking time by about half. You will only need about 1 litre of stock then too.
I love that mung beans don't NEED to be presoaked, and I don't mind the cooking time because this curry has the most enticing aroma as it simmers away on the stove! 

MUNG BEAN CURRY
(Serves 4)

 
               You'll need:
               250g dried mung beans - rinsed
               1 large brown onion
               1 zucchini
               2 celery stalks
               1 large carrot
               1/2 head cauliflower
               200g green beans
               2 garlic cloves, crushed
               1 inch ginger, peeled and grated
               1 Tablespoon turmeric powder
               1 heaped teaspoon each: cumin, coriander
               1/2 teaspoon cardamon
               1 long green chili
               100g baby spinach leaves
               1.5 litres salt free veggie stock

In a large saucepan or pot that has a lid, put the mung beans. Add 1 litre of the stock, cover, bring to a boil and simmer for 30 minutes. While the mung beans are cooking, chop all the veggies into bite sized pieces.
Add the veggies (except for the spinach) to the pot, along with all the spices and the remainder of the stock. Return the lid to the pot and again bring to the boil then simmer. Allow to simmer for approx 15 mins or until the stock is absorbed and the veggies are tender.
Stir through the spinach leaves until lightly wilted, then serve.