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Vegan Tofu Scramble – 5 Minute Protein Breakfast

I bloody love breakfast. It is definitely my favourite meal of the day, I think it is because I’m such a morning person. Of course now I’m here in Bali I’ve been cramming in a lot of breakfasts! I’m SO spoilt for choice here it’s just ridiculous. Honestly, stay here for 3 days and you still won’t have finished the list of epic foodie spots I’d have for you to drool over! The last few months I’ve majored on the tropical fruits as its been pretty exciting to have these in abundance. But in the last few weeks I’ve switched it up, and to match my more intense gym routine I’ve been seeking a more protein rich spread. So this vegan tofu scramble has been the answer to my breakfast dreams.

Quick + Easy + Tasty + Protein Filled + Nutrient Dense = #BreakfastGoals This recipe is something you need in your life and it couldn’t be simpler! You can keep it lean and carb free, or go large and add toast too!

To make up for me spamming the gram with all these amazing foodie photos I’ve decided to start re-creating my favourites so you can make them yourself at home and bring a bit of the Bali sunshine to your cooking! I hope you like this idea and enjoy the recipes 🙂

Recipe Inspiration

In Canggu, Bali, I’ve been loving the delicious vegan tofu scramble dishes at Shady Shack and Vida Cafe. Naturally I’ve been sampling these thoroughly in preparation for this post… market research is the best 😉

Shady Shack’s Vegan Tofu Scramble

Shady Shack - Vegan Tofu Scramble - The Vegan Edit

 

Vida Cafe’s Vegan Tofu Scramble (+ Vegan BLT)

I really enjoyed making my own version of these at home. I did an epic organic food shop from Bali Jiwa so I was also able to use super fresh locally grown, organic, non-gmo tofu and veggies! Obviously I’ve been buzzing to eat this every day after the gym this week!

This super tasty vegan tofu scramble has become a staple breakfast of mine. Give it a try, I know you’ll love it!

Ingredients

220g (or half a standard sized block) Organic Firm Tofu (Organic is important as Soy can be GMO)
4 Organic Tomatoes (halved)
4 Handfuls of Organic Spinach
4 Handfuls of chopped Mushrooms
1 Grated Carrot
1 Grated Courgette
1 Cloves Garlic (finely chopped)
1/2 Tsp Smoked Paprika
1/2 Tsp Dried Herbs (Basil, Oregano etc)
1/4 Tsp Turmeric
6 Sticks of Asparagus (if in season)
Salt & Pepper to season
Coconut Oil or refined Olive Oil for the cooking

Method

Start by mashing up the tofu in a bowl and mixing in the grated carrot, grated courgette,  herbs, spices and half the chopped garlic.

I prefer to cook this in two pans, to keep the scrambled tofu separate from the rest of the ingredients. It’s a little easier this way! Add a little drizzle of oil into each pan and put both on a low-medium heat.

Pan 1
Sautee 1/2 chopped garlic clove with the mushrooms, asparagus and tomatoes for roughly 3 minutes, then when they have softened add in the spinach on top for the final minutes of cooking. The steam and heat from the pan will cook it very quickly. Add a sprinkle of salt and pepper.

You can choose to keep the ingredient separate in the pan or mix them all together, your preference. You’ll see I have examples of both in the photos 🙂

Pan 2
Transfer the bowl with tofu etc into the second pan, and sauté for 3-4 minutes. I sometimes add a splash of Tamari/Soy sauce too. t doesn’t take long to cook at all, and some of the tofu will start to brown slightly when it is ready.

Serve immediately with a dollop or hummus, a squirt of ketchup or your favourite condiment. This dish is great as it is nutrient dense and a super healthy meal to start the day with. It’s pretty filling, but if you are after a mega breakfast then you could add a few slices of sourdough toast.

Vegan Tofu Scramble 2 - The Vegan Edit Notes + Variations for if you’re feeling #Extra

-If you like things hot, you could add some Mexican vibes by adding a side of avocado, dollop of refried beans, red peppers and you could also add a sprinkle of chilli powder into the scramble mix.
-Those Italian fans could add fresh basil, vegan pesto, nutritional yeast and a drizzle of Extra Virgin Olive Oil on the top to serve.

Here are the links for more #Inspo on Bali or Vegan RecipesThe Vegan Edit - Thanks for reading

Sweet Potato and Black Bean Chilli

I find November to be the most manic time of year, even more so than December maybe? Either way, quick easy comforting meals are always on the menu. After a rushed day, a nice warm bowl of filling chilli does the trick. The leftovers are great as a lunchtime power-up meal (if you have any left that is!). This sweet potato and black bean chilli recipe is really something I threw together one evening. The ingredients are simple and I tend to have them in my cupboards most of the time.  For something so tasty it’s an absolute winner as the ingredients are cheap and it’s super easy to make!

Nutritionally, there’s a nice balance of benefits from each of the ingredients. I always aim to add as much nutrients as possible to each meal I make. You’ll get protein from the beans, and complex carbs, vitamin B6, vitamin C, magnesium, potassium in the sweet potato. If you buy the nutritional yeast fortified with B12 then you’re giving this meal an added boost of vitamins. B12 is more difficult to get in a western vegan diet, so this is a great way to add it into your meals.

INGREDIENTS

• 2 medium sweet potatoes
• 1 red onion
• 2 tsp coconut oil
• 1 red bell pepper
• 2 cloves garlic
• 1 tin black beans, drained and rinsed
• 1 tin chopped tomatoes
• 1 tsp chili powder (or more to taste)
• 2 tsp cumin
• 2 tsp smoked paprika
• 2 tablespoons nutritional yeast
• Sea salt and pepper to taste

METHOD

Preheat oven to 180 C. Wash the sweet potatoes and chop into cubes. Put 1tsp of coconut oil onto a baking tray and pop into the oven until the oil has melted. Once coconut oil has melted, add the sweet potato cubes and sprinkle over some smoked paprika. Mix together and pop back into the oven for 20 minutes.

While the sweet potatoes are roasting in the oven, make the chili. Chop the onion, garlic and peppers. Heat a large pot on a medium heat and add 1tsp coconut oil. Add onion and garlic and sauté for about 3 minutes. Turn down heat if necessary to avoid burning. Then add the chopped pepper. Cook for a further 5 minutes. Now add in the drained and rinsed beans, diced tomatoes, chili powder, cumin, smoked paprika. Simmer on low-medium for 10-15 minutes. At this stage, if I have some greens in the fridge I prep these (wash and chop). I will add shredded kale 5 minutes before the end, or stir in some spinach leaves just before serving. Stir in a few tbsps of nutritional yeast.

Seasoning: Add a pinch of salt/pepper, or splash of tamari soy sauce to taste.
Top Tip: I find tomato based dishes can be slightly too acidic so I like to add a sprinkle of coconut sugar or dash of maple syrup to reduce the tanginess and make the dish a little richer in flavour.

Remove the sweet potato chunks from the oven and stir into the chilli mixture.

TO SERVE

This dish is tasty and filling enough to have all on its own due to the fibre and protein. Alternatively, if you’re monstrously hungry you can serve with quinoa, on a jacket whole sweet potato or bed of steamed green veggies. I top with some grated vegan cheese or a sprinkle of this lovely mixture… garlic powder, chopped nuts and nutritional yeast!

As a Sunday meal prep recipe this chilli works very well as you can heat it up for lunch each day, or freeze for a homemade ‘ready meal’. When I make a batch of this and it runs out I’m always pining for some more!

Enjoy this recipe and let me know how you get on 🙂

The Vegan Edit - Thanks for reading

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)

Vegan Lentil Meatballs with Courgetti

These Lentil Meatballs are quick to make and are a perfect ‘easy meal’ to throw together when you have friends or family coming for dinner.  The finished dish is nutritionally balanced, filling and light enough to allow room for dessert.

Even though I made it up as I went along this recipe turned out to be a great success.  I made this at my Gran’s when visiting family in Devon – as usual I couldn’t resist the opportunity to host a Vegan supper and get everyone together to enjoy some delicious food.

I stuck to a simple tomato sauce with this recipe because it’s clean on the palate.  There were some locally grown organic tomatoes for sale at the village shop so I added some of these to the sauce too. Tomatoes are a great source of vitamins B6, C, K, beta-carotene, and minerals potassium and manganese. The plant nutrient lycopene in the tomatoes has been linked to prevention of cancers such as prostate and lung, as well as other diseases.

I used one can of chickpeas and one of green lentils – however you could use two of green lentils, depending on what you have in the cupboard.  The lentils and chickpeas provide 24g of protein between 4, and you can increase this by using edamame bean or black bean pasta.

Print Recipe
Vegan Lentil Meatballs with Courgetti
The flexibility of this recipe is great and you can adapt different parts of it to suit your taste! If you're in the mood for Italian you can major on basil flavours and drizzle with olive oil when serving. Alternatively if you're feeling adventurous add some aromatic Moroccan spices such as cumin, turmeric, coriander etc to the meatballs.
Lentil Meatballs with Courgetti and Tomato Sauce
Course Main Dish
Cuisine Italian
Prep Time 10 minutes
Cook Time 35 minutes
Passive Time 0 hour
Servings
people
Ingredients
Vegan Lentil Meatballs
Tomato Sauce
To serve:
Course Main Dish
Cuisine Italian
Prep Time 10 minutes
Cook Time 35 minutes
Passive Time 0 hour
Servings
people
Ingredients
Vegan Lentil Meatballs
Tomato Sauce
To serve:
Lentil Meatballs with Courgetti and Tomato Sauce
Instructions
  1. First start by making the flax egg and letting the mixture thicken – this will only take 2-3 mins. Lightly grease a baking tray with coconut oil. Add all Lentil Meatball ingredients to the food processor and pulse gently until the mixture starts to stick together and become doughy. I prefer to leave little chunks in mine for texture so I don’t blend too much. If the mix is too dry try adding a bit more tomato paste, if too wet add a sprinkle of flour until the mixture holds when formed into balls. Scoop a dessert spoon sized amount of the mixture onto your hand and gently roll into a ball. Add each ball onto the baking tray.
  2. Once you’ve used up all the mixture, pop the tray into the oven at 180 degrees C for 35 minutes (or until brown). I prefer to turn the meatballs over half way to make sure they are crunchy all over – mmm!
  3. Whilst the meatballs are in the oven, on a medium heat melt coconut oil in a saucepan and gently cook the onion and garlic until softened. Stir in the tomatoes and spices. Bring to a simmer and cook for 15-20 mins. Give the sauce a little taste after 10 mins -I often add a small sprinkle of coconut sugar if the sauce is tasting too acidic. Stir in the basil and season with salt and pepper. This can be blended in a food processor if you’d prefer a smooth sauce.
  4. Spiralise the courgettes into noodle strands to make the ‘courgetti’. You can serve the courgette cold or if you’d prefer blanch in boiling water for 30 seconds to soften (although this will reduce the nutrients slightly).
    Courgetti
  5. Serve with a sprinkle of Vegan Parmesan and Fresh Basil
    Lentil Meatballs with Courgetti and Tomato Sauce
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Bon Apetit 🙂

Let me know how you get on with this Vegan Lentil Meatballs recipe and tag @theveganedit in your Instagram pics! x