Stir fried Spinach and Goji Berries

Low in fat… High in nutrients!

A 5 minute dinner option to keep it light with minimal oil, very low fat/carbs and no salt!

  • 1 1/2 cup shredded Spinach
  • 1/2 cup dried Goji berries
  • Sliced Mushrooms
  • 1 large Red Onion
  • Extra firm Tofu slices
  • 3 Garlic cloves, sliced
  • 1 tbs Thai Chilli paste
  • 1/2 lemon
  • Pepper
  1. Sweat garlic and onions in oil and season with pepper
  2. Add goji berries and chilli paste and allow them to soften
  3. Add veggies and tofu, and cook on high
  4. Dress with lemon juice

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Vegan Butternut Pumpkin soup

Been craving pumpkin soup for so long had to finally follow through.. matched with a Steamed greens and sultana salad makes for a nutritionally rich craving killer… ENJOY AND LOVE TO ALL xxx

 

  • 1/2 butternut pumpkin
  • 1/2 tsp dry sage leaves (ground)
  • 1/2 tsp lemongrass powder
  • pinch of salt
  • 200ml water
  • 100ml coconut cream

 

  1. Steam pumpkin pieces over the water
  2. In pot heat smidgen of oil and sweat sage, lemongrass and salt
  3. When cooked combine pumpkin with water and blend smooth
  4. Add to spices and simmer for 10 min, Add water if needed
  5. Stir through coconut cream and serve

 

 

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Steamed Greens and Sultana Salad

Getting your greens down every night on end can get boring, something so simple like some sultanas and flavour make it so much easier! Quick side to pretty much anything!

  • Shredded spinach
  • Peas
  • Chopped Broccoli
  • Chopped parsley
  • 1/2 lemon
  • Sesame seeds
  • Cracked pepper
  • Sultanas
  1. Steam spinach, peas and broccoli until cooked
  2. Combine rest of ingredients
  3. toss through lemon juice and season with pepper

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Red Lentil Dahl

 

 

Dahl makes it as a weekly dinner special in the Kontara household, being low in fat, high in fibre and protein and full of flavour this super easy dish requires 0 skill and 1 main ingredient, a vegans best friend – lentils. Serves 2-3.

 

 

  • 100g Red lentils
  • 2 garlic cloves, crushed
  • 1 curry leaf
  • 1 large brown onion, chopped
  • 200g canned diced tomatoes
  • 1 tsp white vinegar
  • 2 tbs roasted then blended almonds
  • 1/2 a teaspoon of cumin and ground coriander
  • 1 tsp turmeric
  • 1/2 tsp fresh ginger and mustard
  • 300 ml water

 

 

  1. Sweat onions, garlic, curry leaf, spices, ginger and mustard in pot until super aromatic and onions soften
  2. Add can tomatoes and stir through
  3. Reduce heat and add dry lentils and water and allow to simmer for 10 min or until lentils have cooked
  4. Stir through almonds and vinegar and simmer for a further 5 min

 

 

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SHARE THE DAHL

Vegan Kale and Lentil Vindaloo

 

Any mix of veggies would satisfy this recipe, chickpeas instead of lentils, carrots, potato is best (I avoided for a lighter, less carby option)

 

 

  • Mix together; Ground coriander and cumin, Paprika, Garlic, chilli paste, fenugreek, mustard, cinnamon
  • 1 Star anise
  • 4 Cardamom pods
  • Pepper
  • 2 Brown onions, sliced
  • 1 tsp Tamarind paste
  • Kale
  • 1 tbs white vinegar
  • 1/4 cup Veg stock
  • 1 tomato, 6th’d
  • 1 cup peas
  • 240g Brown lentils
  • 240g Canelinni beans

 

  1. On a heated pan, fry onions with Pepper, cardamom and star anise until soft
  2. Add peas and kale and spice mix and fry off
  3. Add beans/lentils
  4. Add tomato and veg stock
  5. Simmer for 5-10 min
  6. Add vinegar to taste
  7. Stir in tamarind paste

 

 

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Gluten free Pesto Pizza

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speed dinner, ready with a preheated oven in under 15 min

(also tastes best on speed, maybe, I wouldn’t know)

 

  • Tomato pizza sauce  – (I make mine with onion, tomato paste, diced tomatoes, garlic, oregano, pepper and fresh basil)
  • Kale
  • Grape tomatoes
  • Sliced Mushrooms
  • Bio Cheese, grated
  • Gluten free Chia Pizza base (coles)
  • Homemade Pesto oil (Infuse olive oil with Fresh herbs (lots of basil) roasted then crushed pine nuts, lemon juice, pepper)
  • Top with Dukkah   recipe here: Easy Homemade Dukkah

 

 

 

 

 

 

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Easy Homemade Dukkah

I like to avoid using salt as much as possible.. which is pretty easy to do but sacrificing taste I’m not so big on. Spices and herbs do take up 1/3 of my pantry! These super quick and easy dukkah recipe can top any meal, salads, soups.. curries.. and tonight I’ve used to spice up my pizza… LOVE TO ALL YA’LL xx

  • Roasted Almonds
  • Cumin seeds
  • Coriander seeds
  • Flaxseed
  • Sesame seeds
  • Poppy seeds
  • Dry Oregano
  • Pepper
  1. Heat smidgen of oil in pan
  2. Fry off coriander, cumin, flaxseed and sesame seeds
  3. Add all ingredients in food processor
  4. DONE, YOUR DONE
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Gluten Free Vegan Ravioli in Red Capsicum Creamy sauce

 

 

Prepare to get messy! but totally worth it, not only is it FRESH pasta for dinner oh man, fresh pasta that’s gluten free and vegan friendly!!

Match this pasta with any favourite sauce, would go well with literally anything, napolitana or a pesto or went for a capsicum deal here with that red capsicum sitting in my fridge… turned out to be an amazing match though!

 

GIVE IT A GO! xxx

 

 

For the Pasta

  • 3 cups Besan flour
  • 6 tbs Ground Flaxseed
  • 3/4 cup water
  • chopped coriander
  • diced mushrooms
  • 1 large brown onion, diced
  • 1/2 bunch chopped coriander
  • 1/2 cup blended cashews
  • Olive oil
  • Pepper

 

For the sauce

  • 1 large Red capsicum, roasted, peeled and then blended
  • 2 tbs tomato paste
  • 1/2 cup Coconut milk
  • 1 brown onion, diced
  • diced mushroom
  • 1/4 cup veg stock

 

  1. Whisk together flaxseed, coriander and water and leave aside to form flaxseed gel
  2. Sift flour and pile on bench or in giant bowl
  3. Make a well in the middle of the flour and once gel is thick pour into
  4. Continue to knead until a stable consistency, hard dough ball has formed
  5. Roll out ready to be rolled through pasta machine, or if you don’t have one just roll it out until its nice and thin but sturdy
  6. Saute onions in oil, season with pepper, add mushroom, cashews and coriander and fry off until cooked
  7. Allow to cool before stuffing pasta. Form rectangles to stuff, fold over filling and press sides.. (or anything creative you want!)
  8. When ready to cook, add to boiling, salted water and cook with care, in batches!

 

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For the sauce

  1. Fry onions in oil and season
  2. Add tomato paste and cook through
  3. Add mushrooms, coriander and blended capsicum, and veg stock
  4. allow to simmer and slowly add coconut milk
  5. Let simmer for at least 15 min, stirring occasionally

 

 

 

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Taking care of my Vegan self

Although I am a vegan for ethical reasons, the health factors of my daily intake is so important to me and had been long before I became a vegan. For me, knowing a recipe, or even a person is vegan forces me to automatically assume it’s/their on the positive side of being healthy.. However not unlike every other vegan (you guys feel me), people often immediately assume I am malnourished, am not fulfilling my bodies nutritional needs, and ultimately eat raw carrots for every meal.. which although I am usually not bothered getting into a whole discussion about it, can be quite frustrating as I take take pride in how I treat my body, the superfood obsession, constantly trying new foods, new methods of cooking and more than anything keeping it balanced and able to complement a relatively active lifestyle.

I am so grateful that for me a lot of the time this doubt comes from a genuine place of concern by people who are open to learning more about a vegan lifestyle or at least are respectful enough to pretend, but it’s not uncommon that you get the guy who’s never looked into any facts but of course knows wholly and scientifically that “Nah mate, you need meat!” (I’m surprised I didn’t throw away all I thought I knew about nutrition with that powerfully persuasive point)

I can go on and on about veggies, grains, legumes and fruit.. The amazing ways they can be prepared, the flavours created, the health benefits and insane nutritional value of these simple foods that allow you to feel strong, satisfied, as well as of course able to live off the earth and not secondhand off of the lives of our 4 legged friends and all in all the powerful contribution it’s made to transforming my life into a much more fulfilling one.

 

My dinner tonight is a perfect example of how I, as a vegan am in fact NOT depriving my body of essential vitamins, and invite you to open yourself to the benefits of a vegan diet compared to maybe the sausages and mash typical dinner you’ve grown up with (using myself as an example)

 

so I’m spreading my wings of nutrition with this loaded with greatness recipe to show you in a relatable way the amazing foods available to us provided by non other than .. earth… it comes from the earth you guys!

Kale has more vitamin C than an orange and more Calcium than a container of milk (not to mention it’s protein content) and per calorie, contains more iron than beef

1/2 a cup of Cannellini beans provide you with 28% of your daily fibre needs (and are both packed with antioxidants and free from fat)

Quinoa is the only grain that’s a complete protein, meaning it contains all nine essential amino acids, also containing 8g of protein and 6g of fibre per cup AS WELL as taking care of 15% of your daily iron needs

three quarters of a cup of Peas contains more protein than a whole egg or tablespoon of peanut butter

You need between 75 and 90 milligrams of vitamin C per day, and one cup of chopped Green Capsicum provides 119.8 milligrams.

Red cabbage is full of vitamin K and anthocyanins that help with mental function and concentration, loaded with vitamin C which makes it so detoxifying, as well as Vitamin B6 therefore assisting in red blood development, processing carbs and support your brain and nervous system

Ginger contains chromium, magnesium and zinc which can help to improve blood flow,  improves the absorption and stimulation of essential nutrients in the body by stimulating gastric and pancreatic enzyme secretion, contains some of the most potent anti-inflammatory fighting substances known and is a natural powerful painkiller

 

So these 7 ingredients, sneakily prepared in the most easiest of ways for my household dinner might actually, believe it or not, fuel me better than the 2 slices of gherkin in your big mac..

Here’s the link for the recipe..  http://chewzwisely.org/2014/10/15/kale-and-cannellini-bean-quinoa-pilaf/

 

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Kale and Cannellini bean Quinoa Pilaf

No salt or oil, slim you down.. make you feel strong, healthy and alive! Im not obsessed with my own cooking I’m just really into sharing easy and simple ways to try new foods to enjoy! I just wanna share the vegan love ya’ll! (and all the sorts of love seeping outta me)

  • 1 cup Shredded purple cabbage or sauerkraut
  • 2 tsp Lemongrass powder
  • 1 tsp Ground Coriander
  • 2 tbs Thai chilli paste
  • 1 cup quinoa
  • 1 Lemon
  • 1 red onion, chopped
  • Sesame seeds
  • Poppi seeds
  • Pepper
  • 1/2 bunch kale, chopped finely
  • 1 tsp Crushed Ginger
  • 2 tsp crushed garlic
  • 1 400g can Cannellini beans
  • 1 green capsicum, diced
  • 1 cup green peas
  • Coconut yoghurt
  1. Cook your quinoa in a cup of veg stock or water with 1 bay leaf
  2. Meanwhile, saute onions, capsicum, and cabbage with chilli paste, ginger, garlic, coriander and lemongrass powder
  3. Add peas and kale and cook for about 2-5 min
  4. Thrown in beans with cooked quinoa, lemon, sesame and poppy seeds
  5. Season with lemon and pepper and serve with  coconut yoghurt (or whatever you be lovin sista)

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