Rice Bowl with Mildly Spiced Veggies, Vegan Black Bean Burger & Cashew Cheese Sauce

img_3084This dinner came about when I had recently finished a 3 week juice plan and wanted something simple but with a little flavour – not too much, as my digestion wouldn’t be able to cope so soon.

My husband was having chilli, so I decided to have a mild version and also use up some mushrooms and bits of veggies as well as cashew cheese sauce (recipe here) left over from the previous evening, plus a solitary Vegan Black Bean & Walnut Veggie Burger that had been lying forlornly in the freezer for some time. (A chilli burger would work well here too, see Vegan Tiger Nut & Peanut Chilli-Burger).

(I dare anyone to ask where the protein is in this recipe!!)

(You could use spicy tofu in place of the veggie burger and if you really want to spice it up, add a real chilli pepper!).

img_3080The idea was to have rice with mildly chilli-flavoured stir-fried veggies topped with the crumbled burger and lightly chilli-seasoned cashew cheese sauce. 

It turned out really well, but there was far too much for me. It was very filling. I could have halved it and had a small green salad and it would have been more than enough.

 Vegan, gluten-free, organic where possible.

Ingredients for 1-2 servings

1/2 Cup Brown Basmati Rice each, soaked and rinsed well

Various veggies, we used:

Kale, washed and chopped

Red Cabbage, washed and shredded

Carrot, shredded

Chestnut Mushrooms, washed and chopped

Courgette (zucchini), washed and chopped

1 Heaped Tsp Raw Virgin Coconut Oil

Chilli Powder

Tamari

 Black Pepper

Cashew Cheese Sauce

Method

Cook the rice in about twice as much water until it is absorbed or until it is al dente, you don’t want it split and mushy, it doesn’t taste as nice and it means the rice now behaves as a sugary carbohydrate with a higher GI rating.

Melt the oil; when hot but not smoking, add a little chilli powder then add the veggies, one group at a time so as not to mudddy the colours. Keep them moving.

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Add a few twists of Black Pepper.

We added a little tamari to the mushrooms.

Cover and allow to cook on a low heat for a few minutes until done but still with a bite.

Meanwhile, slowly  warm up the burger and cashew cheese sauce.

We added some chilli powder and extra nutritional yeast to the sauce once it was warmed up.

Place the rice in the bowl, add the veggies, top with the crumbled burger and drizzle or pour over the sauce.

Et Voilà!

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Copyright: Chris McGowan

How to Make Vegan Raw Chocolate Love Hearts & Mini Eggs

img_3122A bit late in the day, but better late than never, I hope! These were made with ingredients I won in a recent Raw Chocolate Company giveaway. We’re looking forward to having another go and substituting some of the ingredients, meanwhile these happily passed the taste test: husband and gardener friend (here to prune trees and replace broken flags) demolished them and gave them their seal of approval. (Gardener took some home for his wife!)

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My prize:

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We began with a basic recipe by Eighty20Nutrition but halved the amount, changed the nuts and greatly reduced the amount since they were chopped – we didn’t need as many as the whole pistachios in the original recipe – we also added vanilla. I would have used almond butter instead of tahini but didn’t have enough. Next time.

We also thought we might use Goldenberries next time, they are a bit tart and very fruity. You could also try dried sour cherries or cranberries (I like them infused with apple juice).

For those of you who like to spice it up, you could add a little chilli powder.

So here’s how we did it – all organic where possible, measurements very approximate, substitute like for like where you wish.

Vegan & Gluten-Free.

Ingredients

120g Cacao Butter*

About 50g Sweet Apricot Kernels,* finely chopped but not ground (you could use almonds or any other nuts)

 1/4 Cup Cacao Powder*

75g Dried Mulberries*, lightly broken up if using small moulds (reserve 1/4 Cup whole ones for the end)

150g Tahini or Almond Butter

1/4 Tsp Organic Vanilla Extract

3/4 (three-quarters) Tbsp Maple Syrup

 Method

Place the tub of cacao butter in hot water until it starts melting (you can also use cacao butter buttons). Slide it out and break up until you have the amount you need, in this case, half a tub.

Place a Pyrex bowl over a pan of hot, but not boiling, water and slowly melt the cacao butter.

When completely melted, add the remaining ingredients except the reserved mulberries, stirring until mixed in.

Blend until smooth with a stick blender.

Fold in the remaining mulberries and if setting flat in a tray some larger pieces of nuts – pistachios work well.

img_3126Spoon into silicone moulds or into a baking tray and refrigerate for a couple of hours until set. Cut into slices if set in a tray.

(The moulds are inexpensive, we found ours on Amazon).

Best eaten from the fridge as home-made chocolate melts quicker than commercial chocolate.

They also keep in the freezer.

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We made 15 hearts and 20 mini egg halves, which have gone into the freezer for Easter.

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See also further raw chocolate recipes in these posts:

 Food Matters’ ‘One Minute Slice’ Raw Chocolate Protein Bars

This Valentine’s Day Scrooge is Spreading the Love!

Fill Your Easter Basket with Home Made Vegan Raw Chocolate Eggs

Raw Treats – Recipes

*The Raw Chocolate Company

Copyright: Chris McGowan

Anti-Inflammatory, Anti-Ageing Cherry, Chia and Lucuma Smoothie (no bananas necessary!)

img_3062Cherries are considered another of Mother Nature’s superfoods, reputedly containing a wondrous variety of nutrients which are both anti-inflammatory, anti-againg, pain-relieving and help prevent certain cancers.

They have been found to help relieve the pain of gout, arthritis, fybromyalgia, headaches, sports injuries and also help improve sleep patterns.

That’s a world of responsibility for one little seed!

Combined with the multitude of health benefits from the similarly super-endowed blueberries, you have a super smoothie in the making.

We also have the prebiotics and probiotics, omega fats, Vitamin E, protein and calcium of the homemade Tiger Nut milk (also known as horchata, recipe here) added to the B Vitamins, protein and healthy fats of the almond butter. (NB Tiger Nuts are not nuts but tubers and so should be suitable for people with nut allergies, you can substitute tahini for the almond butter).

And that’s not all!

Did you know Romaine lettuce is a good source of protein? Well, that’s in there too.

Have you tried Lucuma fruit powder from Peru? It is well-known in South America where it is added to desserts and has a slightly malty flavour. It is a source of beta-carotene, iron, zinc, protein, calcium and many other vitamins and minerals.

Chia seeds are a frequent visitor in my smoothies and in porridge and desserts. They are so packed full of goodness and so versatile. Did you know you can use them as egg replacers in baking when mixed with water? See Three Cheers for Chias! What Are Chia Seeds & How Do I Use Them? Recipes included for more information on the benefits and how to use them.

Finally, we have the medjool date, a mineral-rich natural sweetener that even contains Vitamin K, necessary for good bone health.

All of these ingredients are good sources of dietary fibre, which aids digestion.

Vegan, Gluten-Free, Organic where possible.

As there were no fresh cherries available, frozen cherries were used for this recipe.

All measurements are very approximate. Adjust to suit your own tastes.

Ingredients

2 Tbsps Chia Seeds* soaked for 10-15 minutes in some of the Tiger Nut Milk to form a gel, this will thicken the smoothie in the absence of banana or flakes

Large handful of Frozen Cherries

Large handful of Blueberries

A handful of chopped Romaine leaves

1 Tbsp Lucuma Powder*

About 350-400mls homemade Tiger Nut Milk, depending how thick or thin you want the smoothie

Blend in high speed blender for about 40 seconds.

*The Raw Chocolate Company

*Tiger Nuts from The Tiger Nut Company

Copyright: Chris McGowan

Guess the Secret Ingredient in this Gorgeous-Looking Smoothie!

This smoothie was another quirky experiment that turned out so much better than I expected! (see Khaki Kiwi Coconut Smoothie!Have You Tried Savoury Porridge Yet?Pink Oats, Anyone?Cauliflower Oats (Don’t Laugh, It’s a Thing!) and Zoats: Mark 2 (I like this one better!)).

img_3054Following my 16 days of juicing, I had some red cabbage left over that needed using up, so I decided to try it in a smoothie. I thought it might be bitter and make the smoothie a horrible dark colour like sump oil or something, but look at it, it’s gorgeous! And it tastes as lovely as it looks.

It might be a step too far for some of you, but you might be pleasantly surprised.

Red cabbage is full of nutrients including Vitamin C and K, and is well-known for its gut healing and antiflammatory, cancer prevention qualities. 

The smoothie also contains protein, healthy fats, probiotics, B Vitamins and fibre.

All measurements are very approximate, adjust to suit your own taste buds. This is definitely a ‘thinny’. Makes enough for 2 servings.

Vegan, Gluten-free, Organic where possible, cabbage and blueberries rinsed.

Ingredients

1 Small to medium Banana

A handful of Blueberries

A small handful of shredded Red Cabbage

2 Heaped Tbsps Raw Hemp Seeds*

2 Tbsps Live Coconut Yogurt (or any other live yogurt)

About 250-300mls Coconut Water

Add a pitted Medjool Date if you’re worried! I had it without.

Blend in a high speed blender.

*The Raw Chocolate Company

Copyright: Chris McGowan

Raw Chocolate-Covered Orange & Vine-Fruit Slices

img_3091I realised we still had a large bag of mixed vine fruit and an open bag of Sweet Apricot Kernels left over from Christmas and as we were making almond milk and would have the pulp to use up, I decided to combine the two. My husband kindly donated the Raw Chocolate Company Goji and Orange bar from his Selection Box* for the topping and we made it extra orangey with some fresh orange juice and zest.

You could substitute the almond milk pulp for any other nut milk pulp or even use finely ground nuts and/or seeds, it will alter the flavour a little and you may have to adjust the amount of liquid.

The vine fruits can be substituted with any mix of chopped dried fruit, I would have liked apricots but we didn’t have any. Again, it will slightly alter the taste.

The Sweet Apricot Kernels can be substituted with chopped almonds or other nuts.

 Vegan, Gluten-Free and Organic where possible.

All quantities very approximate.

Ingredients

1 Cup Almond Nut Milk Pulp

1/2 C Sweet Apricot Kernels, roughly chopped

2 Cups Mixed Vine Fruits

1 Tbsp Chia Seeds

2 Tbsps Shelled Hemp Seeds

Juice and Zest of 1 Small Orange, washed, reserve a little for the topping

1 Tbsp Maple Syrup

1 Tbsp Melted Cacao Butter (about 5-6 cacao butter buttons)

22g bar of The Raw Chocolate Company Goji and Orange Raw Chocolate melted with 2 cacao butter buttons (about a tsp) + a tsp of Orange Juice

A Square of a 22g bar of The Raw Chocolate Company Orange Raw Chocolate, grated (it’s up to you what you do with the remainder, I won’t tell if you don’t;-))

More Orange Zest for topping

Method

Add all the main ingredients to the food processor up to the melted cacao butter and process until it comes together, scraping down and restarting a few times.

img_3088Press firmly into a baking tin which has been lightly oiled with a little melted cacao butter.

Place in the fridge to firm up a little.

Meanwhile, melt the chocolate and cacao butter over a pan of hot but not boiling water. Add a little orange juice.

Remove the tray from the fridge and drizzle or cover the fruit img_3090mixture with the chocolate and grate a little orange zest and orange raw chocolate all over. Put back in the fridge for a few minutes.

When firm and the chocolate set, slice carefully and enjoy.

Will keep well in an airtight container in the fridge or freezer.

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Relaxing with James Arthur, my favourite green tea with jasmine in my new oversized cup and a raw slice treat or two. The chocolate bar is just for the photo, honest!

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See Raw Treats – Recipes and Raw Chocolate Recipes in the menu for more raw treats.

The Raw Chocolate Company

Copyright: Chris McGowan

Vegan Curried Lemon Rice

c8e6b5a8-06de-4166-8ef1-83cec7da0edeThis recipe was inspired by Masala Vegan’s Lemon Rice. She has such wonderful spicy vegan Indian recipes, I have a long list that I want to try but I can’t keep up!

In our version, we added stir-fried veggies and left out the green chillies, mustard seeds and apple cider vinegar because my stomach won’t take the vinegar or chillies, and my husband says he doesn’t like them although he’s never had them!  We didn’t have any curry leaves or mustard seeds, but we’re going to make sure we have them for next time.

I like a fruity curry rather than a hot one, so we added some raisins as we didn’t have sultanas, my preferred option.

This is such an easy, tasty recipe and so quick to make. As always, measurements are very approximate, in fact it’s taken me so long to write this down that I have to rely on the photos, so you may just get a ‘few of these and a bit of that!’

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Ingredients

for 2-3 generous servings (organic where possible):

1 Cup Organic Basmati Rice, soaked and rinsed to remove any arsenic (yes, most rice absorbs arsenic from the ground)

Cook the rice in twice as much boiling water, keeping the lid in place for about 20-25 minutes until the water is absorbed and the rice cooked al dente, not split open or mushy. If it is cooked and there is water left, either remove the lid and leave on a low heat to allow it to evaporate, or if there is quite a bit, drain it off and put into a hot dish, fluff it up gently with a fork to allow the moisture to evaporate.

(If you’re cooking more than one Cup, you’ll need under twice as much liquid).

As many chopped veggies as you need, in any combination, providing they will stirfry easily.

We used:

Chestnut mushrooms, washed and unpeeled

Courgette (Zucchini), ditto

Broccoli (including stem, where most of the nutrients are), washed

Green Beans, topped and tailed, washed

A good squeeze of fresh Lemon Juice and a little Lemon Zest

Raisins/Sultanas or Chopped Dried Apricots

Chilli Powder

Turmeric Powder

Ginger Powder

Black Pepper

Toasted Pumpkin Seeds or Peanuts or Sunflower Seeds

Desiccated Coconut

1 Tsp Raw Virgin Coconut Oil

Method

When the rice is cooked, melt the coconut oil in a large frying pan or wok.

When it’s hot but not smoking, add the combined spices according to taste, then the chopped veggies. Mix thoroughly.

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Stirfry for a couple of minutes then cover and allow to cook for a few minutes, stirring occasionally.

img_2388When they are ready  (they should still have a little bite to them to retain the nutrients and give texture to the meal), add the cooked rice and mix throughly but gently.

Add the lemon juice,  toasted seeds and raisins, taste and adjust the seasoning.

Transfer to a hot dish to serve, or on hot plates, top with desiccated coconut and serve with yogurt and a green salad.

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Copyright: Chris McGowan

Health Revolution Giveaway Winner!

Just a short post to thank all who entered the giveaway and to announce that Lydia is the winner. Congratulations! Have a wander over to her blog and say ‘hi’.

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Just a reminder that Dale’s book is available on Amazon for £7.99 or free on Kindle Unlimited or £2.99 download.

Copyright: Chris McGowan

Warming Sweet Potato & Ginger Soup

img_2883This is a favourite in our house, it is so simple and quick to make and makes a very welcome lunch or dinner on a cold winter’s day. It takes less than an hour to make and you can make it as thick or thin as you like and spicy or not according to your tastes. We prefer to blend it with a stick blender to thicken it up, but leave it a little coarse. We steamed a little broccoli for garnish and extra nutrients.

Sweet potatoes and carrots are a good source of beta-carotene, for healthy eyesight, while sweet potatoes also contain Vitamin D, B vitamins, iron and magnesium – necessary for relaxation of mind and muscles; celery contains potassium, B vitamins and, like carrots, is a good source of Vitamin K, necessary for bone health; ginger is anti-inflammatory, anti-fungal and anti-bacterial. Broccoli is a good plant source of calcium, B vitamins and protein. The yeast extract contains protein and B vitamins, including B6 and B12, important for vegans. So now you’re good to go!

All measurements are approximate and all ingredients are vegan, gluten-free and organic where possible. Hence, we scrub the veggies and leave the skin on for more nutrients and more flavour.

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Ingredients

1 Tsp Raw Virgin Coconut Oil

3-4 medium Sweet Potatoes, chopped

3-4 Medium Carrots, chopped

1/2 a Stick of Celery, chopped

1-3 thin slices of Ginger Root, depending how thick the root is and how spicy you want the soup, very finely chopped

1 Tsp Yeast Extract, we use Natex as is low salt and has a slight herbal taste.

1 Low Salt Vegetable Stock Cube

dissolved in about

500 mls of hot water (enough to cover the veggies)

Black Pepper

A few small florets of Broccoli to steam for garnish

Method

Melt the oil. When hot but not smoking, add the ginger and stirfry for a few seconds before adding all the other veggies except the broccoli.

Add some Black Pepper.

(Black Pepper aids absorption of nutrients as well as adding flavour).

Stirfry for a minute or so, mixing them up as you do, then turn down the heat, place a lid on the pan and allow to sweat for about 15 minutes, stirring occasionally.

Add the stock and Natex, turn the heat up a little, but try not to allow it to boil. Replace the lid and reduce the heat to a gentle simmer.

Leave to cook for about 40 minutes, until the veggies are done but not falling apart.

Steam the broccoli.

Turn off the heat, remove the pan and blend with a stick blender.

For a more substantial meal, you could place some cooked orange lentils or organic brown basmati rice in the bottom of the bowl before ladling the soup over the top. 

Top with the broccoli or, alternatively, some bean sprouts.

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Serve with crusty bread.

PS. Look out for Zesty Orange Squash Soup, coming soon!

Copyright: Chris McGowan

500 Up: It’s Giveaway Time!

Yesterday, I received a lovely surprise in the form of a notification from WordPress that I now have 500 followers! I only began blogging just over a year ago, not having much of a clue technically, but having completed the Blogging 101 course I had gained a little more know-how and a few blogging friends, many of whom are still with me and have provided much-needed support.

My (at the time) newly-retired husband is very grateful to you all for keeping me occupied and out of mischief!

To say thank you, we are having a small giveaway. 

imageMy friend, Dale Preece-Kelly, aka Organic Guinea Pig, published his first book ‘Health Revolution’ almost 2 years ago. I have a spare paperback copy to give away. You can read a fuller review of the book here but briefly, Dale lost everything, his marriage, his home, his job and almost his life following a motorbike accident. His lifestyle didn’t help: he smoked, drank was overweight and had a heart attack.

He managed to turn his life around through healthy eating, juicing, exercise and a positive attitude.

Dale tells his story in a chatty, light-hearted style, providing amusing anecdotes, recipes and advice in a non-dogmatic manner.

We had a visit from our smallest grandchildren at the weekend and we made Dale’s Sweet Potato Chocolate Orange Brownies, the recipe is in the review above and in the book.

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If you would like a chance to win this book, simply leave a comment on this post saying you would like your name to go into the hat. You don’t need to do anything else.

  1. The competition is open to all my Blog Followers. My husband will pick a name at random.

2. The competition runs from publication of this post until midnight GMT Saturday, 28th January, 2017.

Dale is a successful author, nutritional therapist, Life Coach and also runs a renowned and well-respected animal assisted therapy business, focusing on mental health issues.

Health Revolution’ and Dale’s new book ‘Unleashing The Healing Power of Animals ‘ are available on Amazon.

Copyright: Chris McGowan

Environmental Benefits of Adopting a Vegan/Vegetarian Diet

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Vegans are often held to a higher standard when it comes to dietary ethics, be it the environmental impacts of their food choices, animal welfare or health benefits. We all have our own line in the sand, we do what we can given our circumstances and our resources.

Here are some of the ways a vegan/vegetarian lifestyle can be beneficial not just to our own health as individuals or in terms of animal husbandry but for our environment and the world’s populations too.

First, water.

img_6549(Graphic from Vegan Community)

This is quite a startling graphic given the water shortages in some parts of the world. And it doesn’t end there.

Chemical run-offs from farming and processing livestock also contaminate water supplies.

Climate:

Intensive livestock farming and its support infrastructure are a major contributor in the production of greenhouse gases, both from the production of methane but also from transportation, and at current rates this could rise by 50% by 2050. According to a Guardian Environment article which quotes a study from Oxford Martin School, ‘adoption of a vegetarian diet would bring down emissions by 63% by 2050.’*

I have seen many articles like this from various sources advocating the reduction of meat and dairy consumption for environmental reasons and the knock-on beneficial effects on human health.

Deforestation:

According to the film Cowspiracy, beef production accounts for 90% the destruction of Amazon rainforest. Many activists have lost their lives or been injured in land disputes with meat producers and indigenous peoples removed from their land.

Growing Food to Feed Animals to Feed Us!

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One of the reasons I first became vegetarian many moons ago was because it didn’t seem right to me that so much land was given over to growing crops to feed animals to feed us when we could just cut out the middle ‘man’ and just eat the crops! When there are so many starving people, it seemed so inefficient and such a waste of resources.

Here’s another graphic to illustrate the point:

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Developing Countries Having to Grow Cash Crops for Animal Feed in Developed World:

Another reason I became vegetarian was that so many poor countries in the developing world have been forced to grow cash crops to sell cheaply to Western countries for animal feed in order to pay off unpayable loans when they should be using them to feed their own populations and earning appropriate prices.

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Overuse of Antibiotics and Bacterial Resistance:

A major concern for human health and that of livestock is the overuse of antibiotics. 

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This is a shocking statistic! This is bad for the animals, bad for the environment, bad for our health. There is widespread concern about resistance to antibiotics and this is the main reason, the antibiotics given to animals end up in our food and the bugs are getting wise to them.

Last but not least is the issue of genetically modified feed and hormones used in the meat and dairy industries. Wherever you stand on the use of GMOs in food, the widespread production of single crops and consequent depletion of the soil, there is great concern among the scientific community as well as environmentalists about how adding and removing genes to alter the behaviour of plants and crops will affect the behaviour of our own genes and dna, as well as that of the animals, birds and insects that feed on them and the consequent ecological ramifications.

Monsanto’s genetically engineered bovine growth hormone is banned in most industrialised countries but is widely used in the US dairy industry. Milk from such cows contains higher levels of a hormone linked to breast, prostrate, colon, lung and other cancers. *

Many other GMOs are banned in most other developed countries, being linked with various cancers and other inflammatory conditions, as well as environmental pollution and crop contamination, but deemed safe in the US. There is little to no regulation of their use and unlike European consumers who have food labelling, for the most part US consumers are not privy to the information. (For example, a US company is about to begin selling packaged GMO sliced apples that don’t go brown in some mid-Western stores but consumers will not be told which stores nor will they be labelled as such).

A series of programmes made about these issues were forced to be postponed and the makers threatened.

There is an informative post on this here by The Organic Consumers Association and another on Unregulated gene editing by Natural Health 365.

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Just after I published this post, I came across this quote on Instagram which starkly but neatly sums up all the issues:

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Finally, on a lighter note:

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https://www.theguardian.com/environment/2016/mar/21/eat-less-meat-vegetarianism-dangerous-global-warming

https://ourgreennation.org/2017/01/02/gmos-in-dairy-institute-for-responsible-technology/

Copyright: Chris McGowan