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Cacao and Maca Porridge Recipe: Winter Power Porridge

In winter I love a bowl of warming porridge (hello comfort food!) and there are loads of ways to add extra nutrients and flavour.  I’ve been experimenting with different porridge variations and coming up with new recipes to make really delicious nourishing breakfasts.  This Cacao and Maca Porridge recipe is so easy, and with all the added benefits it’s a great meal to start the day with!

Maca is one of the famous ‘superfood’ elites, and with good reason too!  The Peruvian root powder is rich in vitamins thiamine (B1), Riboflavin (B2) and Vitamin B6, and also contains calcium, zinc, magnesium and iron.

Cacao has been an important food known for its invigorating properties for generations in Aztec society as well as in Mexican, Central and South American cultures.  Cacao is one of the richest sources of antioxidants found in nature, containing nutrients iron, potassium, zinc, copper and magnesium. It’s hard to believe something so tasty can be so good for you!

Even before we add these nutrient dense ingredients, the oats in porridge provide a great dose of nutrients themselves. Oats are a complex carbohydrate meaning their energy is slowly released throughout the day, keeping you full until lunchtime.  These little power grains also contain thiamin, magnesium, phosphorus, manganese and are a great source of fiber.

INGREDIENTS

1 cup Organic Oats

1 tbsp Maca Powder

2 ½ tbsp Cacao Powder

1 tsp Cinnamon

3 cups Almond Milk (or alternative plant milk)

1 Conference Pear

METHOD – Serves 2

Put oats, cacao, maca and cinnamon in a saucepan along with 2 ½ cups of almond milk.  Bring the mixture to the boil and simmer for 5 minutes.  Keep an eye on the consistency of the mixture and add the rest of the almond milk if necessary.

SERVING SUGGESTIONS

Top with half a sliced pear and small dollop of almond butter

Stir in grated orange zest and top with some orange segments

Add chopped banana with a spoonful of peanut butter

Top with apple slices and pumpkin seeds

Add Raspberries/Blueberries and cacao nibs

I hope you enjoy this delicious recipe as much as I do! It’s so easy and delicious, a great start to the day 🙂 With all these serving suggestions, you can see there are loads of ways to boost the nutrient density of this meal. Get creative and power up your poridge!

Ruth x

Buckwheat Porridge Recipe – Winter Comfort Food

At this time of year porridge is unquestionably the queen of breakfasts!  In my world, breakfast is the best meal of the day. I love to experiment and create tasty recipes for my friends, so I’m trying some new flavours. It’s time to give bog standard porridge a bit of a makeover!  On a cold Sunday morning when you’re craving a comforting breakfast, buckwheat porridge is a great alternative to oat-based porridge (and is arguably healthier and more nutritious).

Buckwheat is a gluten-free seed containing more fibre than oats.  As a nutrient powerhouse, buckwheat contains higher levels of copper, zinc and potassium than other regular cereal grains. In addition, there are some wonderful benefits to these nutrients. The magical nutrients in buckwheat support cardiovascular health, aid exercise recovery, boost the immune system, ensures strong bones and teeth, speeds wound-healing, and supports normal thyroid function.

With a naturally nutty flavour buckwheat porridge is tasty on its own, but comes alive with some warming spices and fruit.  You can add berries, chopped pear, grated apple, goji berries or even banana to jazz this up! I added some baked blueberries and blackcurrents from Urban Fruit for an antioxidant boost (and I’d ran out of sultanas!). You can also add a dollop of palm-oil free Pip and Nut almond butter if you’re feeling cheeky 😉

INGREDIENTS

  • 200g Buckwheat Groats
  • 450ml almond milk
  • 260ml water
  • ½ teaspoon cinnamon
  • Small handful of organic sulphur-free sultanas (or alternative dried fruit)
  • 4 chopped dates

ADD MORE NUTRIENTS BY SERVING WITH…

  • Sprinkle of cacao nibs, chia seed or hemp seeds
  • Maple syrup
  • Chopped almonds (or nut of choice)
  • Dollop of almond yogurt
  • Chopped fruit
  • Drizzle of flax seed oil
  • Pomegranate seeds

METHOD – Serves 2

First of all add the buckwheat groats, water, sultanas  and cinnamon to a saucepan and bring to the boil.  Once starting to bubble, reduce the heat so you have a gentle simmer.  The groats will start to absorb the water, at which stage gradually stir in half the almond milk.

Cover the pan with a lid and wait for the groats to absorb more of the liquid.  Give the mixture a regular stir with a wooden spoon, and when most of the liquid is absorbed add the rest of the almond milk and stir in.

Before replacing the lid, stir in any berries or fruit that you want to mix in.  If the groats are looking dry, add some more liquid. You want to be sure the groats have finished cooking so it’s a good idea to do a taste test to check.  In total, the process should take 25 minutes.

Finally, once the buckwheat groats have finished cooking, serve the porridge into two bowls and decorate with your chosen toppings. Goldilocks eat your heart out!

Bon Apetit!

The Vegan Edit - Thanks for reading

Raw Vegan Pumpkin Slice – Halloween Recipe

Featuring a sweet pumpkin filling and a nutritious nutty base, this Raw Vegan Pumpkin Slice is a quick and easy dessert that can be whipped up in a blender in minutes. With the Halloween festivities in full swing, it’s the perfect time to make use of the availability of pumpkins by making a delicious and seasonal dessert!  This year I’m trying to use more seasonal produce to experiment with new recipes and flavours – this one is a winner!

The base is made from sweet and sticky fibre-rich dates, nuts, desiccated coconut, and coconut oil. It pairs perfectly with the topping is made with pumpkin puree to create a rich and velvety texture. Cinnamon, nutmeg, and ginger are a warming combination, adding some magic flavours and complementing the sweetness of the dates and pumpkin.

This recipe is as delicious as it is healthy. Pumpkin contains vitamins A and E, as well as potassium and iron. The lovely orange colour is due to mineral beta-carotene, a plant nutrient that our bodies turn into vitamin A! The slice is also full of healthy fats from the nuts and coconut oil, plus protein, calcium, potassium and vitamin E! Whilst the pumpkin puree is cooked, the rest of the recipe requires no cooking with the ingredients in their natural nutritious and raw state.

Raw Vegan Pumpkin Slice - Board Shot

As the ingredients are all natural as well as being Vegan, these are a great healthy dessert to make to celebrate Halloween!

Raw Vegan Pumpkin Slice - Close Up


INGREDIENTS

BASE
1 cup dates, pitted and chopped
1 cup raw almonds, ground
1 cup raw walnuts, ground
½ cup hazelnuts, ground
½ cup shredded coconut
½ teaspoon cinnamon
½ teaspoon ground ginger
¼ teaspoon ground nutmeg
pinch of sea salt
TOPPING
2 cups (one 400g tin) pumpkin puree
½ cup almond milk
½ cup coconut oil, melted
1 cup (9 dates) Medjool dates, pitted
1 teaspoon vanilla
1 teaspoon cinnamon
¼ teaspoon ground ginger

INSTRUCTIONS
BASE
1. Combine all ingredients in a food processor or high speed blender until combined. The desired texture is a chunky and sticky “dough”.
2. Line a medium sized glass dish with clingfilm, and put the mixture into the bottom and spread evenly. You should be able to spread the mix with the back of a dessert spoon and press it down to get a firm base.
3. Freeze for at least 30 mins.
4. While you’re waiting for the base to harden, make a start on the pumpkin topping
TOPPING
5. Combine all of the ingredients in a blender, and blend until completely smooth and creamy. If your dates aren’t soft enough to blend easily, soak them in warm water for 10 minutes beforehand. Or if you’d like some fudgy pieces then blend your mixture a little less so you have some sticky date chunks.
6. Remove the base from the freezer, and gently spread the filling mixture evenly onto the base.
7. Pop back into the freezer for 1-2hrs or until firm. You can lift the dessert out by the clingfilm so it’s easy to lift onto a serving board to cut into slices.
8. Serve with a sprinkle of desiccated coconut, a dollop of whipped coconut cream or a drizzle of maple syrup!

Simple and delicious desserts really are this easy 🙂

Enjoy!

Ruth x

(This recipe for Raw Vegan Pumpkin Slice originally appeared as a guest post for Raw Press Co here)

Healthy Vegan Falafel Recipe

The recipe is super easy to make and it tastes delicious. If you make a big batch on a Sunday you have lunch for the week sorted. What a winner! I absolutely love Falafel. It’s always been a firm favourite of mine.  Since it’s difficult to find vegan falafel in the shops, I’ve been making my own version at home.  There are loads of different ways to make falafel, however I wanted to make a healthy vegan falafel recipe.  It’s pretty versatile, you can have it with a healthy salad, or make burger sized patties instead!

Healthy Vegan Falafel Recipe Salad - The Vegan Edit

These have been a game changer for me.  Lunch prep is so easy, you can make up a lunchbox with some salad, hummus, beetroot, radish, rocket, avocado etc. It couldn’t be easier.

Kale Falafel Mix - The Vegan Edit

You literally just whizz up the ingredients bit by bit, roll into patties and then fry or bake!

Before…

Healthy Vegan Falafel Recipe - Kale Falafel Mix Step 2 - The Vegan Edit

After 😉Kale Falafel Mixture - The Vegan Edit

These are filling and nutrient dense.  The chickpeas add fibre and protein, Tahini adds more protein and healthy fats. The lemon and garlic bring antioxidants, and kale isn’t king of the superfoods for nothing. Kale contains tons of vitamins and minerals such as Vitamin C, Vitamin A, Calcium. The slow release energy will keep you powered up for the day – that’s why they are an ideal lunchbox staple.

Kale Falafel Patties - The Vegan Edit
Healthy Vegan Falafel Recipe - Cooking Kale Falafel - The Vegan Edit

On this occasion I fried the falafels in coconut oil, but you can also bake them.  Both methods produce lovely crispy falafel that are warm and garlicky in the middle…

Healthy Vegan Falafel Recipe Serving Falafel - The Vegan Edit

They’re great because you can make so many meals out of them.  You could have them in a salad, or stuff them into a pitta, or eat as a hot meal with sweet potato wedges and veggies. While this is a healthy vegan falafel recipe, you can easily make it a bit naughtier by having it in a big burger bun with relish and a side of fries!

They’re delicious every way!

Healthy Vegan Falafel Recipe Dinner - The Vegan Edit

Ingredients

125g washed roughly chopped organic kale

400g can of chickpeas

3 cloves of garlic

Juice of 1 lemon (about 2-3 Tbsp)

2 Tbsp Tahini

1/2 Tsp Cumin

1 Tsp Zataar Spice Mix (Sesame Seeds, Sumac, Thyme, Salt)

1/4 Tsp Turmuric

Pinch of Salt and Pepper

Taste Note: Feel free to edit the seasonings to taste. You can try different combinations like Smoked Paprika or Chilli Flakes instead if you’d prefer.

Method

Add the washed and chopped kale to the food processor and pulse until blended.

Add in the rest of the ingredients and pulse until well combined. The mixture needs to be blended well but still slightly chunky. If the mixture does not seem to be sticking together, then mix in a sprinkle of gluten free flour until the mixture sticks in shape.  I had to use a spatula to help scrape the mixture from the sides of the processor.

Scoop out using a large spoon and roll into patties.

Heat a large pan on medium heat, adding a teaspoon or two of coconut oil. Swirl it around to coat the pan. Add the patties. You may need to do two batches depending on the size of your pan.

Cook patties for about 5 minutes on each side, or until golden and crispy.

If you’d prefer to cook these in the oven then bake at 190c for 20 mins, turn over and bake for a further 10 mins. As all ovens vary, check occasionally to check they aren’t browning too quickly.

Healthy Vegan Falafel Recipe Spread - The Vegan Edit

These tasty little critters will store easily in the fridge. Layer with baking paper in an airtight container, and they’ll be fresh for the several days. They can be frozen too.

Easy. Nutritious. Cheap. Filling. An ideal recipe to add to your repertoire. Enjoy 🙂

For more easy vegan recipes like this visit my recipe page!

The Vegan Edit - Thanks for reading

Best Ever Vegan Lasagne Recipe

If, like me, you’re an ex-lover of super garlicky cheese sauces, this recipe will hit the spot!  As a lifelong fan of Italian cuisine, I’ve been really keen to create a vegan version that I can share with friends and family.  I’ve tried many different recipes now, and after lots of tweaks and experiments, I’ve finally settled on this as my go-to favourite.  It’s a great crowd pleaser, so ideal for when you have friends coming over.  When I made it for my family, everyone wanted seconds – always a good sign!  So here it is, the Best Ever Vegan Lasagne Recipe – It’s garlicky, cheesy, vegan deliciousness!

The Vegan Edit - Vegan Lasagne Recipe - Table Lay

Ingredients

1 large aubergine
2 pieces of wholegrain bread
5 tbsp. grated soy parmesan/vegan cheese (or 4 tbsp. ground almonds mixed with 2 tbsp. nutritional yeast)
Fresh basil leaves
1 tsp Coconut Oil

“Cheese” Sauce:

1/2 cup silken tofu
240ml unsweetened soy milk (or other plant-based milk such as almond)
120ml vegetable stock
2 tbsp cashew butter or tahini (or small handful of cashews that have been soaked in water for 2 hours)
1 tsp onion powder/granules
1 1/2 tbsp nutritional yeast
2 tsp corn flour
1/8 tsp white pepper

Tomato Sauce:

3 cloves garlic
1 medium onion
6 mushrooms
400g tin chopped tomatoes
2 tbsp tomato puree
120ml vegetable stock
1 tsp oregano
1 tsp basil
1 tsp coconut sugar/maple syrup
The Vegan Edit - Vegan Lasagne Recipe - Pre Baked

Instructions

Prep work
Slice mushrooms.
Cut aubergine into 1cm slices.
Finely chop onion.
Mince/finely chop garlic cloves.
Toast two slices of bread and blitz into breadcrumbs using food processor.
Slide the aubergine into 1cm slices and spread them out on a baking sheet.

Use some baking paper to wipe a small amount of coconut oil inside a medium sized baking dish (I used THIS sized one).

Tomato Sauce
Prepare the tomato sauce by sautéing the onion in a non-stick saucepan until it becomes translucent. Add the garlic and mushrooms and sauté for one more minute. Add the remaining tomato sauce ingredients, and cook for 15-20 minutes. Season to taste.

Cheese Sauce
Place all ingredients in a blender and blend until completely smooth.
Pop the tray of aubergine under the grill (if you don’t have a grill you can oven bake the aubergine for 10 mins). Remove when the slices start to brown, which should be about 3 minutes – watch carefully as grills will vary!

Assemble
Preheat the oven to 180 degrees C.  Place a layer of eggplant slices over the bottom of the dish. Spoon a layer of tomato sauce and sprinkle lightly with vegan cheese/parmesan.  Spoon a layer of cheese sauce and sprinkle lightly with some of the breadcrumbs.  Repeat these steps until the remaining ingredients are used up (reserving some bread crumbs for the topping).  Bake uncovered for about 20-30 minutes, until the top becomes slightly browned. Tear up some fresh basil and sprinkle over the top just before serving.

I love to serve this dish with a side of steamed green veg (green beans, broccoli, kale), shredded vegetable salad or leafy salad.

Preparation time: 30 mins | Cooking: 30 mins | Serves four hungry friends 🙂

Bon Apetit x

Healthy Smoothie Recipes & Why Smoothies Are The Ultimate ‘Fast Food’

Smoothies are such a great way to pack a load of nutrients into one quick and compact meal. Those who swear to be allergic to the kitchen can easily throw a smoothie together and whizz up something tasty! In fact, you’ll find even the most health-food averse enjoying a blend that includes sneaked spinach, kale or avocado, with some well-planned healthy smoothie recipes.

Smoothies are a really key part of my diet, helping me to be healthier, happier and more energised. They’re such a simple way to cram more healthy foods into my day.  I’ve pulled together a handy guide to the basics of building your own nutritious smoothie, a few healthy smoothie recipes, and some info on how smoothies can help you feel better, eat healthier, and manage your time more effectively.

 

The Vegan Edit - Healthy Smoothie Recipes Green

 

Why smoothies are your new best friend

Working out? – Whether pre, post or during a workout, you need the right fuel to get the most out of it.  A superfood smoothie will boost energy, muscle mass and help build/re-build your protein cells, optimising recovery and performance.

Home from work late? – Blend up a quick smoothie as a light and nutrient dense dinner. Including protein powder or oats will make it surprisingly filling!

Slow starter? – Super-charge your morning with a hydrating health-kick. You can even get the ingredients ready the night before so you can make an energising breakfast in just a few minutes!

Under the weather? – Support your immune system with a natural hit of vitamins and anti-inflammatory plant compounds. As a nutrient dense and vitamin rich choice, smoothies are a great way to help your body fight off illness.

On the go? – Smoothies are a great snack when you’re rushing out the door, or are out and about. Almost all other ‘fast-food’ options lack sufficient nutrients, and are even detrimental to your health.  Smoothies are a great convenience meal for those of us living a fast-paced life!

Done right, Smoothies can contain vitamins, minerals, fibre and essential fats – a macro- and micro-nutrient complete drink!

 

The Vegan Edit - Nutribullet Healthy Smoothie Recipes

 

Smoothie Building Blocks

BASE LIQUID: Filtered Water, Coconut Water, Plant Milk such as Almond Milk, Vegetable Juice (Fruit Juice is too high in sugar so avoid including regularly), Herbal Tea (such as Green Tea)

GET FRUITY: Of all the fruit to include, berries contain the most anti-oxidants and have the lowest sugar content. Frozen berries are a great addition to any smoothie.

GO GREEN: Think Kale, Spinach, Watercress, Lettuce, Cucumber, Coriander, Basil, Mint etc.  Buy organic if possible as leafy vegetables and cucumber test higher for chemicals and pesticides. (Check out the 12 most important foods to buy Organic on the Environmental Working Group’s website here)

MAKE IT CREAMY: Banana, Avocado, Soy/Coconut Yoghurt, Oats,

SWEETEN IT: Add a few Dates or Prunes, or a sprinkle of Cinnamon, Maca Root Powder or Baobab Powder.

POWER UP: Plant-based Protein Powder (My favourite is Hemp Seed Powder), Tahini (sesame seed butter), Seeds, Nuts, Nut butter.

BOOSTERS: Add fresh Ginger, ground Flax Seed, Goji Berries, Turmeric, Chia Seeds and superfood powders such as Maca, Lacuma, Baobab, Spirulini, Chlorella, Wheatgrass etc

Experiment by mixing flavours and ingredients and you’ll soon be creating your own healthy smoothie recipes.  You can even get creative and make a lovely smoothie bowl if you make a thicker mixture…

The Vegan Edit - Almond Smoothie Bowl - Healthy Smoothie Recipies

 

I’d recommend adding a daily smoothie to your routine – they couldn’t be easier to make!  Superfood smoothies provide a nutritional boost that is ideal for our hectic lifestyles. They’re the ultimate supporter of a healthy diet… and the ultimate fast food!

Green Smoothie Recipe

This recipe contains lots of anti-oxidants, as well as anti-inflammatory herbs to get your skin glowing and energy levels up. This combination is great after a hard workout – the coconut water rehydrates and the amino-acids, maca strengthens bones and muscles to help prevent injury.

1 Avocado

1/4 Cucumber

Large handful of Spinach

2 teaspoons of Hemp Protein Powder

1/2 Teaspoon of Turmeric

150mls of Coconut Water

Small handful of parsley

Handful of Blueberries

2 Teaspoons of Maca Powder (or your superfood powder of choice)

 

The Vegan Edit - Berry Blitz Smoothie - Healthy Smoothie Recipies

 

Berry Smoothie

The Berries in this smoothie make it very high in anti-oxidants. Oats are rich in Manganese and provide slow release energy. Flaxseed is high in fibre and contains essential fatty acids. The Hemp Protein Powder is easily digestible meaning more effective absorption of nutrients. This smoothie is a meal in one!

2 Large handfuls of Berries

1 Banana

1/2 cup Organic Oats

2 teaspoons of Hemp Protein Powder

400ml Almond Milk (or another Plant Milk)

3 teaspoons of Ground Flax Seed

2 teaspoons of Organic Coconut Oil

 

If you have any questions or need extra tips just ask in the comment’s below.

Thanks for reading, and enjoy your smoothies!

Ruth x