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Category Archives: health food

Millet sushi.. as healthy as sushi comes!

I’ve been on such a sushi buzz for the last fortnight! Seriously. Quinoa sushi, fruit sushi, regular sushi..  This is my new favourite though!

So its no big secret that the sushi that you buy in a shop isn’t exactly health food, although many people seem to think so. White rice= no real nutrition, added cane sugar= not the best and oily mayonaisse in the fillings, or loads of sugar and salt are some of their unfortunate features. Enter millet sushi! No sugar, oil or white rice to be seen!

Millet sushi filled with teriyaki tofu and avocado.. vegan, gluten and sugar free

2 cups millet

1/2 an avocado

100grams tofu, thinly sliced and marinated in soy sauce with 1 tspn ginger, a small pinch of hing, 5 drops stevia and 2 tbspns chinese sesame paste

nori (for rolling)

pinch salt

2 Tbspns rice vinegar

Method:

Toast the millet by putting it in a pan on the stove on a low heat, and stirring it every now and then for about 10 mins until it’s golden and smells nutty.

Add 2 cups water. Stir every min or two so it doesn’t stick to the bottom. Now add 2 cups more water. Stir again until its all gone.. Now 2 cups more! Once all this water is gone, it should be cooked through.

Transfer the rice to a shallow container and mix through the vinegar and salt.

Wait for it to cool.

Meanwhile, transfer the marinating tofu to a lined baking tray and put into an oven set to “grill.”  Drizzle a little of the marinade over the top. Depending on how fast your grill is, you want them to be in there for 1o mins-25 mins until golden and crispy. Just keep checking. You don’t want them to burn..

Now the millet should be cool.. Hurrah!

Roll up the sushi by placing a sheet of nori on top of your sushi mat, and spreading out a thin layer of millet. At the end closest to you, place a line of tofu and avocado. Now roll up tightly, tucking the nori sheet inside itself, into a nice cylinder of goodness.

Serve with miso soup, wasabi, soy sauce and pickled ginger. Nom!

 

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Vegan “omelette” with greens, cauli mayo and stevia sweetened ketchup…

I used to be into omelettes in my omnivorous days, however its been 3 years since I last ate eggs, and until last week, I didn’t even know that vegan omelettes existed.. so I have been omeletteless for a long time. Enter Vegan Richa’s rendititon: http://www.veganricha.com/2012/08/chickpea-flour-omelette-with-spinach.html. I saved this recipe when I saw it last week and finally had the opportunity to try it. So. tasty.

Vegan omlette, sugarfree ketchup, paprika potatoes, salad and cauli mayo :)- what a feast!

I made a few changes to her recipe- I substituted hing for garlic powder, silver beet for spinach and extra linseed instead of oats. Her  instructions are awesome, so I don’t think I need to add anything else.. seriously, the black salt use is inspired.

So I was halfway through cooking these tasty morsels when I realised that I didn’t know what to serve them with- it needed to cook while I kept working on frying the main event. Eventually I decided on paprika roast potatoes, ketchup, salad and cauliflower mayo.

Vegan, sugar free, gluten free omlette wrap

Sugar free ketchup:

Tomato sauces are always packed with sugar to balance out the acidity of the tomatoes- liquid stevia was perfect instead.

Ingredients:

3 cups diced tomatoes (I used canned, feel free to use fresh and boil them down  for about 20mins)

10 drops liquid stevia

1/2 a red capsicum/ bell pepper, diced finely

1/4 tspn cinnamon

1/4 tspn hing

4 cloves

1/2 tspn paprika

3 drops liquid smoke

1/4- 1/2 Himalayan salt, depending on salt preference.

Method:

Add all ingredients to a small saucepan and bring to the boil. Simmer until it thickens quite a lot, and lots of the water has boiled off (about 20mins.) Pick out the cloves, and if you like a smooth ketchup, whizz with a stick mixer for a couple of seconds. Done!

Cauliflower mayo:

I had heaps of prepped cauliflower sitting in the fridge asking to be used, so, cauliflower mayonnaise it was!

2 cups chopped cauliflower

3/4 cup suflower seeds

1/4 cup nutritioal yeast

2 Tbspns dijon mustard

1/2 cup lemon juice

1/2 cup water

1/4 cup oil

1/2 Tspn salt (Iused Himalayan)

1/8 tspn hing

1/2 Tspn black pepper

1/4 tspn cayenne pepper

1 tspn oregano (or other dried herbs, or a tablespoon of fresh herbs if you prefer) (dill tips might be nice, just a thought)

Method:

Add all ingredients to a food processor and process until smooth. I don’t have a fancy pants blender, and so to give it that smooth gloss that a high speed blender does I finished it off with the stick mixer for a couple of minutes. Somehow that whips it more into a gleaming “mayonnaise.”

Anyway, that is my lunch on this sunny Monday- I hope you have a beautiful Monday lunch too! X

Buckwheaty pumpkin mash bake

This is a bit like a nut loaf in texture. It makes a fantastic main, and freezes well, so its easy to make a tray and freeze it for lunches and dinners. Gluten free, dairy free, vegan and super simple. Also, once you have the buckwheat bake technique down you can make millions of variations on a theme- eg, put tofu in with the buckwheat, potato mash top instead of pumpkin.. etc etc etc.

It has lots of steps, but is actually quick to make, and you can do most of the steps while waiting for buckwheat to cook.

Buckwheat pumpkin bake

Ingredients

3 cups buckwheat

1/2 cup buckwheat flour

1/2 cup nutritional yeast

1 Tbspn apple cider vinegar

1 tbspn tamari

1/2 a small pumpkin or squash

1/4 cup nutritional yeast

1 Tbspn paprika

heaps of fresh coriander leaves (or parsley), coarsely chopped

1 red capsicum, finely diced

3 ribs of celery, finely diced

1 Tspn hing

1/2 cup black olives

1.5 cup suflower seeds, or pumpkin seeds, or almonds (almonds are the nicest!)

2 carrots, finely diced

1/2 Tbspn olive oil.

Method:

Toast the buckwheat in a saucepan on a moderate heat for about 5-10 mins until its nice and brown. Then add twice as much water as buckwheat, and boil until its nice and soft. If there is any excess water at the end, drain it off. Meanwhile..

toast the seeds or nuts (I use a cast iron fry pan) until they are brown. Then soak in enough water to completely cover them for about 10 mins. Then add the nutritional yeast, spices, salt and blend it with a hand mixer so its a sort of pesto consistnecy.

dice the veges (except the pumpkin) and heat the oil in the frypan. Add the hing to the hot oil, and saute for a few seconds. Then add the veges and tamari and saute, stirring often for a few mins until the carrots are softish.

Put the buckwheat, buckwheat flour, veges, coriander, sauteed veg and olives together in a bowl. Mix well, then transfer to a baking dish and bake for about 20mins until firm

Meanwhile, roughly chop the pumpkin/ squash into cubes, and boil until soft. (about 15mins.) Then drain off the water, add 1/4 cup nutritional yeast, 1/2 tspn salt, 1/2 tspn pepper and the apple cider vinegar. Puree it all together with either a masher or a mixer.

Take the bake out of the oven and spread the pumpkin mixture over the top. Now, set the oven on grill and put the bake back in the oven for 10-15 mins until the pumpkin is browned.

Top with fresh herbs and serve! Its nice to serve this with a tahini sauce, or a spicey chutney of some kind.

 

Pumpkin brownie with avocado frosting- the healthiest cake in the entire world perhaps?

Pumpkin and avo sugar free cake anyone?

 

 

A good friend of my, Guy turns 21 today. Happy 21st Guy! Like me, he is also gluten free, sugar free including sweet fruits and mainly dairy free. However, I was still determined to celebrate his birthday with cake! I made the icing (frosting) out of avocado, an idea which I can’t take credit for- the inspiration came from the lovely Nicola who I was cooking with yesterday. It proved to be an inspired choice!

This is my pumpkin brownie from a couple of weeks ago, modified.

 

Ingredients:

2.5 cups pumpkin puree

100 drops liquid stevia

1/2 cup grapeseed oil (or other mild tasting oil)

3 eggs worth of no egg (egg replacer)

1 cup buckwheat flour

1.5 cups all purpose gluten free flour

3 tspn baking powder

pinch salt

1 tspn vanilla essence

3 tspn cinnamon

1/2 a whole nutmeg

handful of cashews, chopped

3 tbspn thick coconut milk or runny coconut cream

3/4 cup water

 

Icing (frosting)

3 ripe avocados, mashed

40 drops liquid stevia

little bit lemon juice

2 tspn vanilla essence

1/2-3/4 cup maize corn starch (depending on how thick you want it)

vegan food colouring of your choice (optional)

Variation: Add carob or cacao powder for choc icing!

 

Method

Preheat oven to 180 degrees celicus. Grease a round cake tin.

Cook and mash the pumpkin. Add all the wet ingredients except water, then dry ingredients, then water. (You can check the consistency this way) It should be just in between runny and thick, and you should be able to easily pour it into your prepared tin.

Place in preheated oven for around 45- 50mins.

Meanwhile, using a stick mixer, whip your avocado so its lovely and creamy, and then add corn starch a little at a time until it reaches your desired consisteny. Then add vanilla, optional food colouring (or carob if you wanted!) and lemon juice (the lemon juice stops the avos from going brown- I didn’t do this, and my icing went from being bright pink to maroon, whoops!)

Let cake cool, then ice, top with some dessicated coconut or carob powder and serve!

Easy pumpkin soup, quinoa, pesto and potatoes for lunch

You just can’t beat pumpkin soup.. velvety, smooth, super healthy, sweet without any sweetener..  I could go on.

Pumpkin soup: 

Serves 3-4 as a side dish

1/4 of a large pumpkin, cubed

2 tbspn curry powder

2 bunches coriander leaves, chopped

1/2 tspn hing

1 tspn salt

1/2 tspn black pepper.

1 tbspn sunflower oil (or other mild tasting oil), for chaunce.

Method:

Put the pumpkin into a pot and completely cover it with water. Bring the pumpkin to the boil, and simmer for about 20mins until a knife easily cuts through the pumpkin chunks.

Drain the pumpkin into a sieve.Reserve about 3/4 cup of the water. Put the pumpkin back into the pot, and using a stick mixer (or blender if you don’t have one, or masher,) puree it until it is really smooth. Using a stick mixer makes it ridiculously smooth and creamy in literally seconds.. add back about 1/2- 3/4 cup of the water that you poured off, depending on how thick or thin you like your soup. I like thick. Seriously, thick soup is amazing.

Add the oil to a fry pan and heat it up. When its nice and hot, add the curry powder, pepper and hing to the pan and stir it around. After a few seconds (it should bubble a bit) add this spice mixture to the soup. This is called a chaunce.

Add the salt and chopped coriander and hey pesto, I mean presto, soup. Which brings me to..

Quick and very easy coriander pesto. 

Fresh basil is expensive right now, and I prefer coriander or parsley pesto anyway. You can substitute coriander for parsley, or just use parsley if you prefer.

Roasted and then ground sesame seeds give a sort of parmesan flavour to everything. I know it sounds crazy, but seriously, try it! With the nutritional yeast, this makes a very “cheesy” pesto.

Ingredients:

4 bunches coriander, stalks and all, well washed

3 tbspn nutritional yeast

1 cup mixed sunflower and pumpkin seeds, toasted

2 tbspn sesame seeds, toasted and then ground

1/8 cup extra virgin olive oil

3/4 cup water or soy milk

juice of 1 lemon

1 tspn paprika

1 tspn salt

1/2 tspn pepper.

Method:

Put everything into a blender and whizz until well combined. 😀

Quinoa:

The secret to nice quinoa is dry roasting it first in a pan over a low heat for about 10 mins until the little seeds go almost brown, then add the water (twice as much as quinoa) , salt and cook for about 20mins until each little quinoa unfurls into a little spiral shape. Some people say you have to soak quinoa, but I don’t because I’m going to toast it, and I’ve never had any problem digesting it, or with taste either 🙂

I didn’t make the potatoes, my friend Madhu did, and they were delicious. I know she roasted them with oil, hing, salt pepper and thyme. Simple and very tasty.

From start to finish this took me 30mins to make, and it served 4 people 🙂

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Heavenly thai black rice porridge.. Normal porridge’s funny looking sister

For this recipe you need thai black glutinous (meaning sticky) rice. You can get it from health food/ ethnic food/ wholefood shops, and if you get it in a nice imported thai packet it’s pretty cheap.  It’s also a wholegrain, thank god. 😛

Ok, so maybe it isn’t the prettiest porridge in the whole world, but hey, since when is porridge particularly attractive anyway?

Serves: 2 

Ingredients:

2 cups black glutinous rice, soaked overnight in water that covers it by a few cms

3 cups water

1/2 cup soy milk

1 tbspn coconut cream

1/2 cup coconut, dessicated

1 cinnamon stick, broken into two or three pieces.

8 drops steva liquid (this is the equivalent of about 3 tspns of cane sugar)

raisins – 1/2 cup (optional)

Method:

Pour off the water that the rice has been soaking in, and add it with the water, cinnamon stick and soy milk to a pot of water. Bring this to the boil.  Let it simmer for around 40 mins, until the grains of rice are breaking up. I left it to do its thing for about 30mins and came back for the last ten.  At this point, add the optional raisins and stevia and mix through well. In the last ten mins if you don’t stir it, it will start sticking to the bottom of the pan.

Meanwhile, back at the farm.. toast the coconut in a fry pan. Cast iron is great, but anything will do. Toast until it goes golden, and put it in the pan with the rest of the porridge, reserving a little to sprinkle over top when you serve it.

And there you have it. Serve this with the coconut cream drizzled over the top, a little extra soy milk, and the reserved toasted coconut.

Enjoy!

Sometimes simple is best..

I’m having some chill time out of the city this week, staying at my friend’s house in the country, which means I’m just cooking for one for a change. It definitely takes away my desire to make really complicated food. Simple is what I need this week, which brings me to.. millet with mustard seeds, roast pumpkin, toasted seeds and tahini.

Millet with mustard seeds, paprika roast pumpkin with toasted seeds and tahini

Have I mentioned that I love millet? It’s so simple, tasty and comforting.

Ingredients:

1/3 cup various seeds, toasted (You can either do this on an oven tray or by dry roasting them in a fry pan until they go nice and brown)

1/2 cup millet, toasted

1/2 tspn salt

1/2 tbspn brown mustard seeds

6 leaves of silver beet

2 tbspn tahini

1/8 small pumpkin, roasted with 1/4 tspn hing, 1/2 tspn paprika, 1/4 tspn salt

Method:

As with my post about millet salad https://aconsciouskitchen.wordpress.com/2012/09/18/tuesday-morning-pumpkin-brownie-millet-salad-and-vege-seed-balls/, toast the millet, bring water to the boil with the salt and all the millet. In the last 5 mins, add the silverbeet, washed and chopped Cook until millet is but not mush. In a seperate pan, heat up oil and when it is nice and hot, add the mustard seeds. Put a lid over the pan- they will pop and turn from redish brown to grey. This is called a chaunce. Add the chaunced seeds to the millet, and serve straight away, as millet tends to solidify into a hard lump if you leave it too long. (If that does happen, don’t worry, you can break it up with a spoon or fingers, or add a little more water and heat it again.)

Serve the millet with the roast pumpkin, toasted seeds, and a drizzle of liquidy tahini over the pumpkin.

And there you have it.. a quick, easy dinner. Actually, now I think about it, it would have been ideal with pesto. I think pesto will be on the menu soon 😉

Have a beautiful Tuesday! X

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