Tag: vegan

Fill Your Easter Basket with Home Made Vegan Raw Chocolate Eggs

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Soon, it will be that other chocolate-filled holiday and the kids are off school getting revved up in anticipation of the upcoming egg hunts, so here is my alternative to the usually over-sweet, over-processed and over-priced commercial eggs. The kids will love to ‘help’ – or you could do it all in secret under the pretext of surprising them, but really so you get to clean out the bowl and lick the spoon! 😉

These home-made raw chocolate eggs are dairy- and gluten-free, as well as free from refined sugar. Some of them contain nuts but you can replace nut butter with tahini and ground-up nuts with seeds or you could choose the second nut-free version. All ingredients are organic where possible.

The Nutty Ones

1/2 Cup Raw Coconut Oil, melted

1/2 Cup Raw Chocolate Company Cacao Powder*

1/4 Cup Maple Syrup

1/4 Cup Unsweetened Nut Butter (no palm oil)

1 tsp Vanilla Extract

1/2 Cup either Raw Chocolate Company Goldenberries or Goji Berries (chopped) or other preferred berries

                           2 Tbsp chopped Almonds or Cashews (or seeds)

METHOD
Whisk together raw cacao powder, maple syrup, melted coconut oil, vanilla extract and nut butter. Stir in the berries and nuts.

Pour chocolate mixture into freezer-safe egg moulds or other shapes placed on greaseproof paper.

Place in the freezer for 30 minutes or until set.
Remove from freezer and arrange in a pretty basket.

(You could also pour onto greaseproof paper on a tray, let it spread, freeze and break into bite-size pieces).

These are the moulds we used, they’re available from Ocado and Amazon. They’re silicone and are freezerproof, ovenproof to 260C and dishwasher safe.

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Nut-Free Eggs

For this version, we used the basic Raw Chocolate Company recipe on the back of their Cacao Powder and Raw Coconut Palm Sugar packs, with the addition of vanilla and goji berries.* It is a more intensely dark flavour and not as sweet as the first recipe. In fact, for a few of the eggs, we added a teaspoon of maple syrup as well to cater for those who have a slightly sweeter tooth.

The coconut palm sugar needs refining in a small chopper to make it dissolve and blend more easily.

You can of course leave out the berries if you just want plain chocolate or add whatever you prefer.

Ingredients

90g Cacao Butter, melted

60g Cacao Powder

60g Coconut Palm Sugar (+ 1 Tsp Maple Syrup if required) 

1 Tsp Vanilla Extract

1/2 Cup Goji Berries or lightly chopped Dried Mulberries

Method

Mix the melted cacao butter and coconut palm sugar in a bowl over hot but not boiling water to dissolve the sugar. Whisk in the cacao powder and vanilla extract, then stir in the goji berries.

Pour into moulds and set in the freezer as before.

‘Mylk’ Chocolate Nests

28330256_UnknownIf you want to make chocolate nests, you can mix this basic chocolate recipe (minus the Goji Berries) with Weetabix- or shredded wheat-type cereal or gluten-free equivalents, or puffed rice cereal, and place in moulds or bun cases. Refirgerate as before.

With these ones, we added a little vanilla, a tablespoon of lucuma powder, and a couple of tablespoons of homemade tiger nut milk.

You could also make ‘eggs’ from marzipan with the option of dipping in raw chocolate! You can also use natural food colourings. Here, though, we used ground almonds mixed with a little maple syrup.

See also my page of Raw Treats – Recipes for more Raw Chocolate Recipes (at the bottom of the page) and here is a new recipe for Raw Vegan Fruit & Nut (or seed) Chocolate – not just for Easter!.

Have a fun Easter weekend with the people you love!

The Raw Chocolate Company

* (They sell a special chocolate-making kit containing all the ingredients for home-made raw chocolate on their website).

Copyright: Chris McGowan”

Vegan Courgetti Bolognese ft Hanna’s Vegetable Protein Sauce

28062544_UnknownThe inspiration for this was a video on Instagram of Hanna Sillitoe (@mygoodnessrecipes) making a vegetable protein bolognese sauce to have with gluten-free spaghetti and a parmesan substitute made from almonds and nutritional yeast. (The recipe is in her new book ‘Radiant’, available on Amazon). She made it look so simple, and quick, all done in a blender and frying pan. We had some of her Tomatoless Sauce in the freezer which forms the basis of this new sauce and decided to give it a try. If you are ok with nightshade foods*, you can just use a tin of tomatoes instead. As you can see, I had it with spiralised courgette zoodles. Hanna uses blanched almonds in the ‘parmesan’ which make it look a creamy white, but mine looks more like brown sugar as they were unpeeled!

Hanna’s Instagram photos are very professional, her recipes are always quick and easy and are especially suitable for anyone trying to clear their skin.

Just over three years ago, when I first ‘met’ Hanna, she had rampant psoriasis and no relief in sight, but she began juicing and exercising, rid her diet of junk and nightshades and now has clear skin. It worked for me too, see How I Juiced My Skin Clear: A Rash Decision?

Back to this recipe: The amounts we used are somewhat imprecise, we just did a handful of this and a few spoons of that – if you want more precise measurements then do look at Hanna’s book, her website or Instagram feed. 28063136_UnknownShe uses ingredients from Aldi UK to demonstrate that you can still eat healthily on a budget: for instance, she used a pack of mixed rice and quinoa, but we had both organic brown basmati rice and organic quinoa in the cupboard so we cooked them and guessed the amount, using the leftovers for the next two meals.

(Aldi often sell budget blenders and juicers too which always receive good reviews).

Basic steps:

Cook some rice and some quinoa so that the grains are still separate, be careful not to overcook them. Cool a little while preparing the mushrooms. (The rice and quinoa can be cooked in advance if necessary).

Wash and chop some mushrooms, we used chestnut because I like the meaty texture. Pulse them a couple of times in a processor before adding several spoons of the rice and quinoa mixture and pulsing again until it looks like a vegetable protein mix.

Chop an onion, press some garlic and fry in coconut oil until it begins to soften, add the vegetable protein mix and the tomatoless sauce or a tin of tomatoes.

Add some mixed herbs, black pepper, salt.

In the blender, blitz a large handful of almonds and a couple of tablespoons of nutritional yeast until it looks like parmesan. If it makes too much, don’t worry, it will keep well in a jar in the fridge. Hanna also adds garlic powder, but we don’t use it so we had none in.

Cook some spaghetti or spiralise some courgette noodles and serve, adding some basil leaves (which I forgot for the photo!).

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Hanna has several recipe videos on her Instagram feed and on her website, all quick and easy, her enthusiasm is highly contagious!

See also Hanna’s Simple Turmeric Breakfast Pot

*Nightshade foods can exacerbate inflammatory conditions such as psoriasis and arthritis and include potatoes, tomatoes, aubergine and all peppers.

Copyright: Chris McGowan

Spiced Chickpeas & Veggies with Brown Basmati Rice & Wilted Spinach

img_3213As often happens, this came about as my alternative to a meal my husband was having which had potatoes and tomato sauce in (his favourite items to cook with). I avoid nightshade foods* because they are reputed to increase inflammation in people who have auto-immune conditions like psoriasis or arthritis.

It was the day Storm Doris hit and Hb had been out in it all afternoon, delivering our local free mag, while clinging on to fences as he went along in order to stay upright! He was chilled to the bone when he returned home and so decided to have a hot bath and then some vegetable curry out of the freezer.

I devised this version for myself and we shared the rice and steamed green vegetables. It is quick and easy to make.

The spices were heated in a little coconut oil, the veggies were chopped up finely, added to the spices and sweated for a few minutes, then a little vegetable stock was added and it was all cooked for about 20 minutes before adding the chickpeas. Meanwhile, the soaked and rinsed brown basmati rice was cooking alongside and just before serving we put some sugar snap peas in the steamer, after a couple of minutes 2 handfuls of washed spinach followed for just long enough to wilt slightly. This shouldn’t be overdone as it will carry on wilting on the plate.

Spinach is one of those vegetables that is better lightly cooked than raw (as are broccoli, tomatoes and carrots) in terms of making the nutrients more bioavailable, in this case the iron content.

The chickpeas are also a good source of iron and calcium. 

Plenty of B vitamins in this meal, too, along with protein, potassium, antioxidants, dietary fibre and so much more!

Vegan, Gluten-free, Organic where possible.

Ingredients

Enough for 2 servings

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1 Tsp Coconut Oil for cooking

A little Fresh Ginger, chopped finely

A little Fresh Turmeric, chopped finely

1 Tsp Cumin Seeds

Large Handful Chopped Carrot

Large Handful Chopped Broccoli

2 Chestnut Mushrooms, chopped

Leek, chopped

Small Chioggia Beetroot, chopped

A little Vegetable Stock, below the level of the veggies in the pan

Squeeze of Tomato Purée

Black Pepper

Twist of Pink Himalayan Salt

Lightly Toasted Pine Kernels for garnish

Add the ingredients to the hot but not smoking oil in the above order, stir about then reduce the heat, put on the lid and sweat for about 10 minutes. Stir once or twice.

Meanwhile, cook 1 Cup soaked and rinsed brown Basmati rice in 1 1/2 Cups Boiling Water on a low heat with the lid on until just done and the water absorbed, with the grains still separate, about 20 minutes.

img_3207Add the remainder of the ingredients (except the pine kernels) to the sauce, replace the lid and cook until just done but not mushy.

Blend the sauce a little with a stick blender to thicken it a bit but so that you can still see some shape and colour.

Stir in the chickpeas and replace the lid to warm through.

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When ready to serve, add some sugar snap peas to a steamer for a couple of minutes, then the spinach for a minute.

Serve in a large, hot bowl, sprinkle with lightly toasted pine kernels.

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Copyright: Chris McGowan

Crunchy & Satisfying Black Bean, Red Grape & Hemp Seed Salad

img_2921This is the salad I had for dinner the evening before I began a 3 week juice programme in what turned out to be a relatively mild January. Given that I’ve scheduled this post for March, it is probably snowing outside, but hopefully the sun has begun to appear and remember …

Salad isn’t just for Summer!

There is nothing wilted or boring about this salad, it has a satisfying crunch and crispness plus it takes no time to put together. It is nutrient-dense, fibre-rich and has a variety of colours, providing a wide range of protein, vitamins, minerals and healthy fats.

Black beans are a great vegan source of protein and they make this salad very filling. ( See Vegan Black Bean & Walnut Veggie Burger and Red Lettuce & Black Bean Protein Salad for more information on the health benefits of black beans plus recipes).

The grapes add some sweetness and the resveratrol which gives them their colour is reputed to be anti-ageing and heart-healthy. They also make a  nice contrast with the spring onions, which contain prebiotics – these promote a healthy gut environment in which beneficial probiotics can grow. (Tiger nuts are also good sources of prebiotics).

The Greens provide protein, iron, B vitamins, antioxidants, minerals, and aid digestion.

Celery is a good source of potassium, needed for a healthy circulatory system, B vitamins, Vitamin A, Vitamin C , fibre and vitamin K, required for blood clotting and good bone health.

Hemp seeds are rich in protein, B vitamins and healthy fats. (See Shelled Hemp Seeds: Superfood or Psychogenic?! for the full lowdown on these nutrient-dense seeds).

You can add baby tomatoes too if you like, I omitted them because I don’t eat nightshade foods (reputed to increase inflammation and aggravate skin and joint conditions).

Vegan, Gluten-free, Nut-free and Organic where possible.

Ingredients

Half a tin Black Beans, rinsed

Mixed Rocket, Watercress and Spinach, washed

Celery, washed and chopped

Shaved Carrot (washed with peel left on)

Spring onions, chopped

A few Sugar Snap Peas, washed and trimmed

1 Tbsp Raw Shelled Hemp Seeds, sprinkled on

Broccoli, shredded and sprinkled on

Red Grapes, washed

Tamari and Organic Virgin Olive Oil Dressing

Black Pepper

Arrange as creatively as you can, digestion begins with the eyes.

Copyright: Chris McGowan

Midweek Vegan Bean & Vegetable Pasta

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A quick and easy midweek staple, I can’t really give accurate measurements, or even precise ingredients, as it depends who’s having it and what we have in, but these are the basic steps:

Veggies (organic where possible, washed and unpeeled): This time we used celery, carrot, chestnut mushrooms, peas, broccoli, courgette, all chopped up small (I used to start off with onion and garlic, but have omitted them from my diet this past few months to see if it helps with digestive issues, it does), we also use green beans when in season and leeks.

Add black pepper

Sweat them in some coconut oil for a few minutes

Add a little vegetable stock, some herbs, tamari, tomato purée if not avoiding nightshades (I push the boat out occasionally with a little tomato now and then but I can’t tolerate tinned tomatoes made into a sauce).

Cook on a low heat, with a lid on

Add half a can of organic mixed beans at the end to warm through (we alternate between beans and lentils)

Check seasoning

If you want to thicken it a little, use a stick blender or mix in some nutritional yeast

Cook pasta of your choice, we used Doves Farm Gluten-free Fusilli.

Arrange pasta in a pasta bowl, pour over sauce, mix in some nutritional yeast for B vitamins, protein and a cheesy flavour, top with fresh basil leaves and baby tomatoes.

Makes enough for 2, with a green salad.

(See also Lemon Tahini Pasta with Pine Kernels)

Chris McGowan

Raw Carrot Cake Bites with CoYo Frosting – So Moreish!

img_3253I saw these on Instagram and had to try them! Before I became vegan and gluten-free, the only cake I really liked was carrot cake. This raw version from Charley’s Health comes pretty close and were perfect for our family visit with the littles.

I made some small adjustments: I used walnuts instead of pecans (I’m sure you can use seeds if you need to avoid nuts) and used half as much maple syrup in the frosting and they were perfect. Just sweet enough. I also used a little squeeze of fresh orange juice as well as the zest as the mixture was a little dry to manipulate – our medjool dates were quite hard so they were soaked in a little orange juice while everything else was prepared. I also used plain yogurt with a few drops of vanilla extract added as we couldn’t find vanilla yogurt. You could add a few drops of fresh orange juice instead.

The only thing I would point out is that this recipe makes a small amount, the slices are bite-sized – you wouldn’t want to eat more than a couple, they are very satisfying, but if you have visitors you would probably want to double the recipe.

There is no refined sugar, they are vegan and gluten-free. The base is done in the food processor and then frozen before mixing the yogurt and maple syrup for the frosting.

We made the base the day before and put in the freezer, the frosting was made next morning just before our little munchkins arrived. They keep well in the freezer (the slices, not the munchkins!).

As always, measurements are approximate and you may need to adjust to your own tastes and equipment.

Excuse the awful photos, there was no natural light – the sky was getting ready to send down a deluge – and I had to take them quickly before they were scavenged!

Copyright: Chris McGowan

Spicy Chickpea & Coriander Veggie Burgers (vegan & gluten-free)

img_3236We don’t like to throw away our almond milk pulp and didn’t really want another batch of bliss balls, despite the impending visit of the little grandchildren at the weekend (there were other treats awaiting them), so we made burgers as there were none left in the freezer. (You can substitute the almond pulp, see below)

These were the best of our burger experiments in terms of holding together easily, they were no problem at all to form into patties.

These burgers are full of essential nutrients, including protein, iron, omega fats, b vitamins, calcium, antioxidants.

Vegan, Gluten-free, Organic where possible.

Makes about 6-8, depending on size.

All measurements are very approximate.

Ingredients

1 Cup Chickpeas, drained & rinsed, left to dry out a little

1 Chia Egg (1 Tbsp Chia Seeds soaked in 3 Tbsps Water to form a gel)

1 Cup Almond Milk Pulp (or use a substitute, eg ground almond or other nuts, ground sunflower seeds, you may need to adjust the liquid required).

1 Very Small Onion, finely chopped

Crushed Garlic,  if liked

3/4 Cup Coarsely Grated Carrot

1/4 Cup Chopped Sweet Apricot Kernels (or Almonds or other nuts/seeds)

1/2 Tsp Vegetable Bouillon Powder

1/2 – 1 Tsp Ground Ginger

1/2 Tsp Ground Turmeric

1 Tsp Cumin Seeds

Good Splash of Tamari

Squeeze of Tomato Purée

1/2 Tbsp Coconut Oil, melted

Chopped Fresh Coriander

Black Pepper

Twist of Pink Himalayan Salt

Extra coconut oil for cooking.

Method

Process all ingredients until it will come together when you press it.

img_3225Using small handfuls, gently press and shape into rounds in the palm of your hands and then flatten on a board.

Refrigerate to firm them up.

(We had sun streaming through the kitchen window, trying to make amends I think after Storm Doris had blown herself out!)

Fry in a little coconut oil or bake in the oven on an oiled tray.

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We served them with a mixed salad, tamari-flavoured toasted pumpkin and sunflower seeds, and I had mushrooms and sweetcorn whilst my husband had jacket potato and cheese.

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Copyright: Chris McGowan

Silky Green Smoothie, Zinc-rich: One for the Men?

img_4148There is less fruit in this smoothie than normal, but don’t let that put you off. It still has a sweet flavour and smooth, creamy consistency. It is also chock full of nutrients: magnesium, potassium, protein (did you know Romaine lettuce is a good source of protein?), B vitamins, zinc, vitamin E, lots of other vitamins and minerals as well as healthy fats.

Pumpkin seeds are a good source of zinc and therefore often recommended for men to maintain a healthy prostate. We love them as a snack or on stirfries, lightly toasted with some Tamari whch gives them a salty soy sauce flavour.

Walnuts, too, are a good source of zinc, Vitamin E, B vitamins and healthy fats – swap for sunflower or other seeds if you have a nut allergy.

Zinc is also necessary for a healthy immune system, wound healing and to help breakdown carbohydrates. It is involved in our senses of taste and smell, in healthy cell division, fighting colds and cancer, so is a pretty important mineral.

Tahini is made from sesame seeds and a good source of calcium, potassium, magnesium and iron.

Potassium (from the banana too) is good for the heart while magnesium is needed to prevent muscle cramps, aid mental and physical relaxation (necessary for good sleep), good digestion and gut health.

Wheatgrass powder is full of useful nutrients including Vitamins A, C, E, and K, B Vitamins, Protein, Zinc and other minerals as well as dietary fibre.

All ingredients are organic (except the coconut water), vegan and gluten-free.

Ingredients

1 Small Banana, chilled

2 Tbsp Oats

1 Generous Tbsp Pumpkin Seeds

Small Handful Walnuts

1 Generous Tbsp Tahini

3 Romaine Leaves, washed and chopped

1 Tsp Wheatgrass Powder

Medium Glass Unsweetened Coconut Water

Blend in a high speed blender, add ice if you like it chilled or use frozen banana.

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

Zesty Orange Squash Soup – Yes, Really!

img_3106We had 2 butternut squash, several oranges and a lot of dried lemonbalm from our garden queuing up, begging to be used, so I decided to try some of them together. I’ve had squash with nutmeg, squash with cumin and squash with ginger, I wondered what squash with orange would be like.

Lemonbalm is traditionally a calming herb, used to reduce anxiety and stress, promote sleep and good digestion.

Squash, like carrots, have a large amount of Vitamin A and C, and it is a good source of B Vitamins, Vitamin K for bone health,  various minerals and dietary fibre.

So here goes:

 Vegan, Gluten-free and Organic where posssible.

All measurements approximate and substitute what you don’t have.

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Ingredients

1 Tsp Raw Virgin Coconut Oil

1 Butternut Squash, peeled and chopped

1 Large Carrot, if organic wash and leave peel on, chop

1 Stick of Celery + leaves, chopped

Handful of Sugar Snap Peas, washed, topped and tailed, chopped

1/2 Courgette, washed and chopped

Dried Lemonbalm

Black Pepper

1 Low Salt Vegetable Stock Cube

dissolved in

Approx. 600 mls hot water, enough to amply cover the veg

with a good squeeze of

Tomato Puree

Splash of Tamari

1/4 Small Orange, juice and zest

Method

Heat the oil in a large saucepan until the vegetables sizzle when added, but not smoking.

img_3100Add a handful at a time, starting with the squash and carrots, then celery, stir-frying as you go until all are added.

Place the lid on and sweat the veggies on a low heat for about 15 minutes, stirring occasionally. (I omitted ‘the veggies’ the first time around and it read a bit funny! I could hear the sniggering at the back of the gallery).

Add a good amount of lemonbalm, about 2 tbsps of crunched up leaves, and a few twists of black pepper.

Pour in the stock, tamari and tomato pureeimg_3102

Place the lid on and lightly simmer (not boil) on a low heat for about 45 minutes until the veggies are cooked enough to blend.

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Remove from heat, taste and adjust seasoning. Cool a little, then partially blend with a stick blender, leaving something of a bite to the soup.

Add a good squeeze of orange juice and a little zest. Stir in and serve.

I had it with lentil sprouts and a toasted slice of Vegan Gluten-Free Tiger Nut Loaf/Bread Mk III spread with tahini, my husband had his with crispy white rolls.

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Copyright: Chris McGowan