Vegan Gluten-Free Sweet Potato Scone Recipes: 1 Sweet, 1 Savoury

 

825955DA-F9B2-4A90-BA3A-15417AC8829F I had just made some Tiger Nut Milk and also had some raw sweet potato left over from juicing and I remembered seeing a recipe on The Tiger Nut Company Instagram feed that featured scones made with sweet potato and tiger nut pulp (but you can use tiger nut flour). Yes! I thought, it’s been a year since I tried a scone recipe ( Vegan Gluten-Free Almond & Apricot Scones ) let’s have a go! So I did. They turned out so well, I made a savoury version, too: Savoury Sweet Potato Scones using almond milk pulp, nutritional yeast, ground oats and paprika – see later in the post.

The original recipe by Kimberly Parsons of The Yoga Kitchen can be found here. They are moist and filling,  can be made nutfree, using seeds instead of the walnuts, and are a great way to use up nut milk pulp.

I used a chia egg instead of a hen’s egg (1 Tbsp Chia Seeds soaked in 3 Tbsps Water to form a gel). I steamed rather than boiled the sweet potato to maximise the nutritional content, and as I didn’t have any buckwheat flour, I milled some buckwheat flakes, and it worked well.

There is no refined sugar, just a little maple syrup.

Tiger nuts are tubers, full of gut-healthy nutrients, protein, calcium, Vitamin E, B Vitamins. They make lovely creamy, sweet milk – see link at the end of the post for how to make it.

This recipe with my alterations is reproduced by permission.

Ingredients for Tiger Nut & Sweet Potato Scones

90g tiger nut pulp (or tiger nut flour)

2 tsps baking powder

35g buckwheat flour (I milled some buckwheat flakes)

pinch Pink Himalayan salt

1/2 tsp ground cinnamon

1/2 tsp ground ginger

1/2 tsp ground nutmeg

1 chia egg

180g steamed sweet potato, blended to a purée

2 tsp vanilla extract

1/2 tsp maple syrup

30g chopped walnuts plus extra to decorate

A little nut milk to brush on top

 Method

Preheat oven to 180C

Line a large baking tray with baking paper

Whisk together Tiger nut meal or flour, baking powder, buckwheat flour, sea salt and spices in a medium bowl

Whisk the egg, sweet potato puree, vanilla extract and maple syrup until it’s a smooth paste

Add the mix to the dry ingredients and mix, adding the chopped walnuts once combined

Using an ice cream scoop, scoop mixture onto the prepared baking tray, Or small handfuls gentle rounded and flattened, brush tops with tiger nut milk and decorate with walnuts

Bake for 15-18 minutes until risen and the base sounds hollow when tapped. Allow to cool, and enjoy!

(I found the timing a bit difficult to judge as I have a fan oven and cooked them on a slightly lower heat for a little longer)

 

Savoury Sweet Potato Scones

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This time I used almond milk pulp, nutritional yeast, paprika, salt and pepper, ginger and left out the maple syrup and vanilla. They were really good, keep well in the fridge and freezer and are very filling.

***

Ingredients

(All quantities are approximate)

1 Cup Almond Milk Pulp

35g Ground Oats

2 Tbsps Nutritional Yeast

2 tsps Gluten-Free Baking Powder

1 tsp Paprika + some to dust

1/2 tsp Ginger

Pinch Pink Himalayan Salt and Black Pepper

Approx. 200g peeled Sweet potato, chopped, steamed, cooled and blended

1 Chia Egg

1 Heaped Tsp Almond Nut Butter

35g Mix of finely chopped walnuts and almonds, reserve some for decoration.

A little nut milk to brush on top.

Method as before:

Mix dry ingredients with the spices.

Whisk the chia egg, sweet potato purée, nut butter together and add to the dry mix.

Mix with a fork until it starts to come together, then knead with your hands until it forms a ball.

Form as before – I used the s allest cutter in the set – brush with a little nut milk, dust with paprika and ground walnuts.

56209B2B-AE73-48BA-AF5F-4C9B20C3A04DThe trick is to keep the dough very moist and gently flatten it to about an inch and a half to keep them a good thickness and make them light.

Cook approximately 15-20 minutes, but keep an eye on them. They should be a little crisp on the outside and moist on the inside.

Cook as before and cool on a wire rack.

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They keep well in the fridge, too.

Both versions can be eaten on their own or with nut butter, vegan cheese, or fruit spread for the sweet version.

Enjoy!

Thank you to Ani of The Tiger Nut Company and to Kimberly Parsons of The Yoga Kitchen.

(Tiger Nuts and Tiger Nut Flour from The Tiger Nut Company, link in text above).

See also: Savoury Vegan Glutenfree ‘Cheese’ & Herb Scones

Vegan Gluten-Free Almond & Apricot Scones – oh yes!

How to Make Horchata (aka Tiger Nut Milk)

Nut & Seed Milks & Smoothie Recipes

How to Make Smooth and Creamy Hemp Milk

How to Make Cashew Nut Milk & Why You Should!

Copyright: Chris McGowan

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Vegan Gluten-free Chilli-Spiced Bean and Buckwheat Burgers

0C719D06-88BB-4E34-A3DB-93CA9871BB8EThese were made some time ago, so the raison d’être is a bit hazy! I’m not sure what inspired me to try another version of vegan, gluten-free burger, I think it might have had something to do with buckwheat flakes, tiger nut flour and half a tin of beans that needed to be used up. I had also eaten up all the Nutty Bean & Beetroot Veggie Burgers I had put in the freezer (they were my favourites, I even like them cold). I was really pleased with how this new burger came together, how they handled. They were so easy cook and stayed whole. They are quite soft but the sunflower seeds give a bit of texture. Add as much or as little seasoning as you like. I was quite conservative. It’s all done in the food processor, the actual shaping takes longer than the making. I had one during Christmas week for lunch when our son cooked, he did glazed purple sprouts & carrots*, roast potatoes, mushrooms, while they all had cheese and herb sausages made by my husband (originally a Delia Smith recipe from the 80s!) Unfortunately I forgot to take a photograph! Sorry.

Ingredients

(Vegan, Gluten- free, Nutfree, Organic where possible)

1/2 Cup Dry Buckwheat, cook in stock using a third of a vegetable stock cube

A heaped 1/2 Cup Mixed Beans (tinned), rinsed and drained well

1/2 Cup Sunflower Seeds

1 Celery Stick with leaves, chopped

2 Large Chestnut Mushrooms, chopped

1 Onion, chopped

1 Medium Carrot, scrubbed and chopped

1/2 Cup Buckwheat Flakes

1 Tsp Cumin

1/2 Tsp Chilli Powder

Black Pepper & Pink Himalayan Salt to taste

Tomato Purée

Tamari

1 Chia Egg (1 Tsp Chia Seeds soaked in 3 Tbsps Water)

Gluten-free flour for dusting hands and board – I used fine Tiger Nut Flour*

Coconut Oil for frying

0C90A5A0-12F1-4D08-91C0-4B4B6447F64DMethod

Cook and cool the buckwheat.

Process everything in bursts until it comes together but still some texture.

With flour-dusted hands, scoop out some mixture and shape it into patties on a dusted board. Makes about 10, depending on size and thickness.

Cook in hot (but not smoking) coconut oil.

Drain and serve.

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*Sprouts: quartered and sautéed with lid on. Add juice of one lemon plus the rind, and paprika and salt about halfway through. Carrots: roasted with ginger. Normally uses honey too, but maple syrup would be nice.

Vegan Gluten-Free Burger (and Sausage) Recipes for National Burger Day!

Vegan Leek, Carrot & Ginger Sausages

Vegan ‘Cheesy’ Almond, Leek & Herb Sausages

Copyright: Chris McGowan

 

 

 

 

A Colourful Supersalad, A Supergreen Smoothie & A Discount Link

After all the cooked food and overindulgence of the Christmas/New Year period, it was time to get back on track. Despite continuing to have a daily juice, I felt bloated, heavy, overweight and lacking in energy. I am not used to having a big cooked meal midway through the day and I had been seduced by all the savoury snacks which had invaded our cupboards and are my one downfall.

By the time all our visitors had left, my body craved raw, healthy, crisp and colourful foods again, it was time for a supersalad!

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I can’t tell you how much I enjoyed this! It was so good to have fresh, nutritious plant foods and to eat at a time of my body’s choosing rather than fitting into a family timetable. I tend to work up to my main meal of the day, I’m more of a grazer, and this one was amazing and covered all the nutritional bases.

The salad was made of: purple chicory, little gem lettuce, spinach, rocket, watercress; cucumber, celery, baby plum tomatoes, avocado, homegrown mung beans, cress, homemade coleslaw with cashew mayo and some Heck Foods Bollywood veggie bites I’d bought for New Year’s Eve snacks and forgotten to use.* They have Indian spices and are delicious, I like them cold the day after. Now, don’t make me say where I get my protein from;-)

By now you know that practically every plant food contains some protein and no protein is superior to others, not dairy, not meat, protein is protein. Eat a wide variety of wholefoods and you will get all the protein you need (which isn’t as much as people often think).

Coincidentally, when I was about to schedule this post, Josh from Vivolife** sent an email with this easy to read graphic on the subject of protein on a vegan diet.

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***

FDC31486-BFAE-4C72-83FA-07C32F91F82CNext up is the  Supergreen Smoothie I had next morning. I needed to boost my energy levels. I’ve just started trying a raw supergreen powder from Vivolife called Thrive for Her, in Wild Berry flavour. It contains powerful supergreens, minerals, vitamins, including B12, and Vitamin D (essential for mood boosting in the long grey January days) plus probiotics for a healthy gut. You take one scoop a day in water, juice or smoothie, it’s very pleasant and I already feel more alert and more energised. I like this company a lot. Their products are ethically and sustainably sourced, vegan, gluten-free and organic, and they donate 20p from each sale to the Streetgames Charity for disadvantage children. They also produce health information videos, and provide advice when needed. I bought the product, I wasn’t asked to review it, but when I asked permission to reproduce the graphic above, Josh kindly sent an exclusive £5 discount link for my friends and followers:

Get £5.00 off my favourite health and fitness brand Vivo Life with my referral code! You’ll love their PERFORM protein! Check it out: http://vivolife.refr.cc/chrismcgowan’

Ingredients for Supergreen Smoothie

Small Banana

Pear

Homemade Almond Milk***

Romaine leaves, chopped

Medjool Date

Heaped Tbsp Coyo Live Yogurt

1 Scoop Thrive Supergreen Powder

Blend and enjoy!

*Heck Foods

**Vivolife

***How To Make Almond Milk

Copyright: Chris McGowan

Heart-Healthy Carob, Walnut & Lucuma Smoothie

29934304_UnknownI can’t describe how heavenly this is! I surprised myself, even though I love carob. This is one of those thick smoothies that can be served for breakfast or dessert. It’s very filling so maybe split between two if having it after a meal.

I used buckwheat flakes* because I had no oats left and lucuma powder as I’d run out of baobab. Lucuma is a Peruvian fruit grown at high altitudes, the powder has a subtle malty flavour. It is nutritionally healthy, containing protein, calcium, iron, B3 as well as a host of other vitamins and minerals.

Carob is also from South America and is a tasty alternative for anyone who can’t eat chocolate or cacao. I discovered it in the 1980’s when I was trying to find a healthier alternative to commercial chocolate bars and hadn’t yet come across raw cacao. It’s caffeine-free, low in sodium, contains calcium and is high in fibre. Carob contains gallic acid which is antiviral, antiseptic, antibacterial, acts as an analgesic and antioxidant.

Ingredients

(Vegan, Gluten-Free, Organic)

1 Heaped Tbsp Carob Powder

1 Banana, chopped

3 Dried Figs, chopped

Good Handful Walnut Pieces (and a few to serve)

1 Dsp Peanut Butter

1 Tbsp Buckwheat Flakes or Oats

1 Tbsp Chia Seeds

Coconut Water

1 rounded Tsp Lucuma Powder or Baobab Powder

***

Blend, chill (if you can wait!), add a sprinkling of chopped walnuts, and serve. Bliss.

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*See also:

Vegan Chilli with Aduki Beans & Buckwheat

Three Cheers for Chias! What Are Chia Seeds & How Do I Use Them? Recipes included

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

Copyright: Chris McGowan

Frozen Mango Chia Pudding – Breakfast or Dessert

28597984_UnknownIn my previous post How to Make Cashew Nut MilkI promised the recipe for this delicious and nutritious Frozen Mango Chia Pudding – which, despite the name, makes a wonderfully light breakfast too.

As I am a woman of my word, here it is!

But first, the science bit:

Mangoes are not only juicily refreshing and tasty, they contain loads of healthy nutrients too. Here are just a few of the benefits of eating mangoes regularly:

They contain antioxidants that have been shown to prevent certain cancers; they are a good source of Vitamins A, B6, C, K, Folate and Potassium, contain dietary fibre and are good for your skin, eyes and digestion.

They are one of my favourite fruits, they feel indulgent and I love the fragrance as well as the juicy flavour.

Mangoes can be a handful to peel and slice, the best way we have found is to slice off both ends thinly to provide a flat base, stand it on one end, slice the peel downwards while turning, then slice the flesh.

And always lick your fingers afterwards!

Ingredients

 Vegan, Organic, Gluten-Free (can be nutfree if you want to use tiger nut milk or soya milk and seed butter, but it will alter the flavour)

1/2 Mango, chopped and frozen

Small Glass Homemade Cashew Milk (see above for link to recipe)

1 Heaped Tbsp Chia Seeds*, soaked in the cashew milk for a few minutes, with the oats & goji berries

1 Heaped Tbsp Oats

2 Heaped Tbsps Goji Berries*

1 Tbsp Cashew Nut Butter or Almond Butter**

2 Tbsps Plain Live Yogurt

1 Tbsp Baobab Powder***

Blend everything in a high-speed blender until thick and smooth

Serve in a chilled glass dish, sprinkle with goji berries and a little desiccated coconut.

This breakfast/dessert contains protein, calcium, magnesium, b vitamins, healthy oils, complex carbohydrate for slow-releasing energy, probiotics for a healthy gut and dietary fibre.  

Go on, what are you waiting for?

Ps Look out for my Morning After The Night Before Wake-Up Smoothie, another breakfast/dessert, coming soon!

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*We buy ours from The Raw Chocolate Company

**We use Meridian Foods organic nut butters because they are free from palm oil and sugar.

*** Baobab Powder is high in Vitamin C & fibre, contains potassium, magnesium, calcium, thiamin, manganese and protein. We use Aduna

Copyright: Chris McGowan

Warming Stir-Fry with Avocado, Alfalfa & Sprouted Beans

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This is one of those meals where it was a case of just tossing together whatever was available with no thoughts of creating a new recipe for the blog, but it turned out so well I decided to post it anyway. It looks a bit like a bird’s nest, but satisfying and tasty.

These are our favourite kinds of meals: easy, quick, one chopping board, a sharp knife, spatula and frying pan. Little mess and lots of nutrients.

Prepare all your ingredients beforehand, have your seasonings ready and plate warming, because it all comes together very quickly.

This recipe is for 1 serving, amounts and timings are approximate.

Ingredients are organic where possible. For a little more colour you could add spiralised or shaved carrot. I am sensitive to nightshade foods, so I haven’t included bell peppers.

Ingredients

1 Tsp Raw Virgin Coconut Oil

1 Small Onion, sliced or several Spring Onions, chopped

2 Cloves Garlic, minced

2 Thin Slices of Fresh Ginger, minced or chopped very finely

6 Sugar Snap Peas, topped, tailed and chopped

Half a Stick of Celery

4 Large Chinese Leaves, including stalks, chopped

1/4 Large Courgette, spiralised

Handful of Cashew Pieces

Half an Avocado, chopped

Handful Green Lentil Sprouts (or any other sprouted beans)

Handful Alflalfa Sprouts

Few splashes of Tamari

Freshly Ground Black Pepper

(I haven’t included salt as the Tamari is quite salty anyway)

Method

Melt Coconut oil in Large Frying Pan until a piece of onion starts sizzling, but not smoking

Add onion, garlic and ginger and stir-fry for a couple of minutes

Add Celery and Sugar Snap Peas, keep stir-frying for a further couple of minutes until the onion starts becoming translucent but not soft or brown

Add Cashew pieces and Chinese Leaves and stir-fry until leaves start to wilt a little

Add Spiralised Courgette, plenty of Black Pepper and a few splashes of Tamari

Keep stir-frying all the time

When everything is cooked but still has a bite to it, remove from heat, add Lentil Sprouts, stir a few times, add Avocado , a bit more Tamari and Black Pepper if desired and remove to hot plate. Add Alflalfa Sprouts.

Leave washing up, sit down and eat straightaway!

Copyright: Chris McGowan

4 Christmas Meals = 3 Extra Lbs, But That’s OK!

(Apologies for no pictures of Christmas food, I was too busy eating it!

Despite still managing to have a couple of juices a day over the Christmas period and only succumbing to 3 vegan mince pies, a glass of fizzy wine, some bombay mix and some tortilla chips, by way of processed food, I have managed to gain 3lbs. I think it was Christmas get-together number four that did it, as I seemed to consume most of those items in one day!

But gaining the 3lbs doesn’t worry me, I know they will disappear when I get back to normal.

What matters is we had a wonderful time. All 13 members of my family came together – a rare feat given one member had just returned from Peru! – with everyone old enough producing an item of food towards the buffet lunch.

My son made the most decadently delightful raw chocolate avocado mousse I have ever tasted – and I think I ate most of it!!

(Well, he said he needed his kilner jar back😉)

He also made onion bharjis (yum), my daughter made vegan sushi (my favourite), there were sesame and mint falafels (me again), almond stuffed olives (ditto) and my daughter-in-law made me some raw breakfast bars (but as I discovered, also good for lunch, tea and any time in-between!)

So that explains the 3lbs. I enjoyed putting on every ounce of them haha!

Christmas is a special occasion for us as it is the only time of year when we can all be in one place to share a meal together, and I wasn’t going to spend this precious time worrying about weight gain.

Neither should you.

Now life has returned to normal, I am gradually returning to normal portions of clean food, juices and smoothies.

What matters is looking and feeling healthy, having energy, resisting coughs and colds – not obsessing over 3lbs.

I hope you had a lovely Christmas, too!

Copyright: Chris McGowan