I had to call this dessert my “secret ingredient” dessert, because my kids wouldn’t try a sweet dessert that was made with beans. If you have picky eaters in your life, you know how difficult it can be to sell them on an idea if there’s an ingredient they’re not comfortable with! Luckily, adding protein-rich cannellini beans is incredibly easy, and can remain your little secret as they have a neutral flavour that goes well with the honey, cashews, and coconut flour.

 

This dessert actually went over quite well in my house. My kids loved the chewy, rich (almost brownie-like) texture, and the honey sweetened it up quite a bit. If you don’t eat honey, agave nectar would work just as well- just add an additional 2 tbsp to adjust the sweetness. I actually love my “secret ingredient”- the cannellini beans are full of protein and fiber, and have also been shown to regulate blood sugar. Furthermore, cannellini beans have the highest antioxidant content of dry beans in their class, making them potent cancer fighters! They add a density to these bars that I really like, too.

 

I chose to add cashews for a bit more creaminess and sweetness, which also added another layer of protein and good fats. If you’ve been following my blog, you probably know that I am very selective of which flours I use, and I often combine various types of flours to suit my recipe. In this case, I chose to combine coconut flour with rice flour. Rice flour adds a lightness to this recipe, while coconut flour is mildly sweet and gives the bars a nice body and texture.

 

I haven’t decided if I’ll ever reveal my secret to my boys. There’s something inherently fun about knowing I’ve managed to sneak additional goodness into their desserts, and I kind of like keeping it a secret! Whether you choose to reveal the secret ingredient or not, you will love these sweet, healthy bars! Until next time, eat well to live well!

The “secret ingredient” high protein dessert bars
Prep Time
10 mins
Cook Time
25 mins
Total Time
35 mins
 
Course: Dessert
Ingredients
  • 200 g cooked Cannellini Beans
  • 1 cup Cashew nuts, soaked
  • 4 tbsp Rice flour
  • 1/2 cup Coconut flour
  • 1/2 cup Rice milk
  • 1 tsp Baking Powder
  • 1/4 cup Honey
  • 1 tsp Corn flour
  • 3 tbsp Coconut oil
Instructions
  1. Preheat oven to 185C (375F)


    2. Combine cashews, rice milk, honey and beans in a blender. Puree until smooth.


    3. Spread the mixture into a square baking mold, and bake for 25 minutes.


    4. Allow to cool slightly, and cut into squares.


Summer to me means picnics, meals eaten outside, and fun! So, what better meal to eat outside with friends and family than potato salad? There’s something inherently wholesome about potato salad. It’s a family classic for good reason- it’s easy to make, meaning it’s perfect for crowds, and it has a nice amount of starch and complex carbs to fuel a fun-filled day.

 

To give my potato salad a little more nutritional power, I added brussel sprouts, green beans, and tofu. I love a good crunch in my potato salad, so I added radishes, which added the perfect spicy bite and fresh crunch! This salad is elevated slightly with the addition of fried tofu. Not only does it provide a good amount of protein to the salad, but by coating it in flour and frying it, it transforms this salad into a substantial, dinner-worthy meal!

 

Black sesame seeds are not just a delicious, colourful garnish, they are serious health boosters! They have been proven to balance hormones, burn fat, and are loaded with antioxidants and anti-inflammatory properties. Brussel sprouts are also incredibly beneficial- they contain protein, fiber, vitamin C, vitamin K and manganese. They also add a vibrant colour and additional texture to this light, fresh tasting salad.

 

Summer should be about fun with loved ones, and spending as much time outside as possible! So, the next time you need a quick dinner option, try this salad. You’ll have more time to spend running around in the backyard, and more energy to be able to do so! Remember, eat well to live well!

Sweet & Purple Potato Salad with black sesame Tofu
Prep Time
5 mins
Cook Time
20 mins
Total Time
25 mins
 
Course: Appetizer
Ingredients
  • 2 sweet potatoes, sliced into medallions
  • 3 purple potatoes, sliced into medallions
  • 14 baby brussel sprouts, halved or quartered
  • Handful green beans
  • coconut oil
  • Himalayan pink salt
  • 12 white and red radishes, diced finely
For Tofu:
  • 1/2 pack pack Tofu diced
  • black sesame
  • rice flour
  • coconut oil
  • Himalayan pink salt
Instructions
  1. Preheat oven to 185C (400F)


    2. Lay the medallions of potatoes evenly onto a baking sheet lined with parchment. Drizzle with a bit of coconut oil and a pinch of salt, and roast for 15-20 minutes, until fork tender. Add the green beans and brussel sprouts to the baking sheet for the last 10 minutes of roasting.


    3. In a bowl, mix together the flour with a pinch of salt. Dice the tofu, and toss liberally in the flour mixture.


    4. Preheat a pan over medium high heat. Add a bit of coconut oil to the pan, and cook until all sides are crispy and golden, about 5 minutes. Don’t crowd the pan- work in batches if you have to!


    5. In a large bowl, toss together the potatoes, vegetables, a bit more salt and coconut oil and the sesame seeds. Serve warm, or refrigerate for up to 8 hours. 


I’m always trying to reimagine all my favourite foods into healthier, gluten free, vegan options. Recently, I was craving a pizza night with my family and decided this would be the perfect excuse to try out my own spin on a cauliflower crust. Although many popular pizza chains are now offering gluten free and vegan options, I wanted to create something super healthy and delicious! Besides, I love being able to customize my ingredients to suit my own tastes.

 

Cauliflower pizza has been enjoying quite a bit of popularity lately, and for good reason! Not only is it a delicious gluten free option, but cauliflower is also a superfood in its own right. Cauliflower is loaded with vitamins C and K, protein, riboflavin, potassium and manganese. It’s also full of antioxidants and anti-inflammatories. There are a lot of recipes online for a basic cauliflower pizza crust, but I wanted to enhance mine with even more nutritional power. I chose to add hemp seeds, flax seeds, almonds, turmeric and nutritional yeast to really boost the texture, flavour and health benefits. Incidentally, there has been quite a bit of research linking the combination of curcumin (found in turmeric) and cauliflower with the prevention of certain types of cancers. While this is a rather ambitious claim, I like to believe that any preventive measures are worth taking! Nutritional yeast is one of my favourite ingredients, and I thought it would be the perfect addition to this crust. It has a savoury flavour that mimics the flavour of cheese, and is full of B vitamins, protein, folates, thiamin and riboflavin. It is also full of antibacterial and anti-inflammatory properties, making it a nutritional superpower! The combination of flax and hemp seeds in this crust add a bit of texture, and also enhance the pizza with a good dose of omega 3 fatty acids, anti-inflammatories and antioxidants.

 

For the toppings, you can pretty much use whatever you like best on your pizza. I decided to deck my pizza out with a ton of healthy veggies for extra fiber, vitamins and minerals. Of course, this part is entirely customizable- if you’d prefer a white pizza over red, coconut aioli works well. Likewise, mashed avocado would also work well in place of red sauce. Use a nice combination of your favourite herbs, fruits and veggies for your very own creation!

 

This pizza is incredibly easy to make. The dough is mixed in a food processor until it has come together, and then pressed onto a pizza tray to bake. If you don’t own a pizza stone, any baking sheet will do- just make sure to line it with parchment so it doesn’t stick!  Once the crust is partially baked, remove it from the oven and add the veggies, allowing it to finish in the oven for another 15 minutes or so. And there you have it! Delicious, healthy, vegan, gluten free pizza can be on your table in the same amount of time it would take to order delivery!

 

The next time you’re in the mood for a pizza night, give this recipe a try! Eating well should be fun! As always, eat well to live well.

Vegan Turmeric Cauliflower crust Pizza
Prep Time
10 mins
Cook Time
30 mins
Total Time
40 mins
 
Course: Main Course
Ingredients
For the crust:
  • 1/2 Cauliflower
  • 2 tbsp Hemp Seeds
  • 1 tbsp Nutritional Yeast
  • 1 tbsp Flaxseeds
  • 5 tbsp Rice flour
  • 1/2 tbsp Salt
  • Handful Almonds
  • 2 tbsp Turmeric powder
Toppings:
  • Tomato paste
  • Asparagus
  • 1 Garlic clove, chopped
  • Spinach
  • 1 can artichoke hearts
  • Mushrooms, sliced
  • Beets, peeled and thinly sliced
  • Lentil sprouts
  • Hemp seeds
  • Olive oil
  • Salt & Pepper
Instructions
  1. Preheat oven to 185C (375F)


    1. Combine all ingredients in food processor


    2. Spread the pizza dough on baking paper , bake for 15 minutes.


    3. Place topping ingredients on pizza crust , bake for 15 minutes longer. 


I was at the market recently, and found a bunch of beautiful Sharon fruit. So, naturally, I put a few aside to eat on their own, and used the rest to bake a cake!  I love the sweet, candy-like flavour of Sharon fruit! Sharon fruit, also known as persimmon, is full of vitamins A and C, as well as antioxidants. Sharon fruit has a sweet, pleasing flavour that works well in baking.

 

If you follow my blog regularly, you know I’m very particular about my flours. Not only do various flours have different texture or flavour profiles, they also have different health benefits. In this case, I chose a combination of buckwheat flour and coconut flour. Coconut flour has a light, sweet flavour that does exceedingly well in baked goods, and a light, bouncy texture that is similar to almond flour but much more stable in a recipe such as this. Buckwheat flour is incredibly high in protein, fiber, and incredibly rich in antioxidants. Both flours have their own sweet flavours that play off each other nicely. In order to keep my cake moist, I used a combination of hazelnut butter, coconut milk and oil, and agave syrup, which also added to the sweetness of the end product. Hazelnut butter is incredible for several reasons. Firstly, it tastes great and works well with the raw cacao in this recipe. More importantly, it is full of “good fats”- monounsaturated fats that lower cholesterol and can help manage ailments such as diabetes.

 

I chose to add raisins to this recipe for a little extra sweetness and texture, but if you don’t love raisins you can definitely leave them out! Likewise, any other dried fruit could easily be substituted for raisins- dried apricots, cranberries, or even dried blueberries would all add an interesting twist to this cake.

 

This cake will keep for 3 days if wrapped well and refrigerated. It is delicious as a dessert or snack, and also works well as a breakfast option! The next time you’re at the market and come across some lovely Sharon Fruit, tuck a few aside and try this recipe. Until next time, eat well to live well!

Sharon fruit cake
Prep Time
5 mins
Cook Time
30 mins
Total Time
35 mins
 
Course: Dessert
Ingredients
  • 300 ml Coconut milk
  • 2 tbsp Raw Cacao
  • 2 tbsp Hazelnut Butter
  • 1 tbsp Chia Seeds soaked in ¼ cup of water
  • 1/2 cup Coconut oil
  • 1 cup Coconut flour
  • 1 cup Buckwheat flour
  • 1/2 tsp Baking powder
  • 1/2 tsp Himalayan pink salt
  • 1 tsp Corn flour
  • 5 tbsp Agave syrup
  • 3 Sharon fruit
  • 1/2 cup Raisins
  • Toasted Almonds
Instructions
  1. Preheat oven to 185 C (375 F)

    2. In a medium saucepan over low heat, stir together the coconut milk, raw cacao, hazelnut butter, and chia seeds with their soaking water.


    3. In a large mixing bowl, combine the coconut oil, Agave syrup and raisins with the buckwheat flour, baking powder, corn flour, and salt. Add the warm coconut milk mixture, and mix well.


    4. Pour the batter into a prepared baking mold. Slice Sharon Fruit , place at the top of the cake. Brush lightly with coconut oil.


    5. Bake at 185C for 30 min. Remove from oven, and finish with toasted almond flakes. Allow to cool fully before cutting. 


Just because I have chosen to have a lifestyle that doesn’t include wheat, sugar, or animal products, doesn’t mean that I don’t still love treats! If you’ve been following my blog regularly, you probably know by now that I have quite the sweet tooth- and so do my kids! I’m always on the hunt for new, fun treat ideas, and these donuts are a definite hit in my house! They’re fun, rich, chocolatey and perfect for packing into lunch bags or making en masse to serve to my boys and their friends on the weekend. They’re also surprisingly easy to make, and come together in under half an hour!

 

I have really been into lavender lately too! Just as it’s beneficial in aromatherapy, it also has nutritional benefits when consumed. Lavender is very closely related to mint, and is full of phytochemicals and antioxidants. It’s also gaining in popularity these days as a flavour addition, for good reason- it has an earthy, herbal flavour that works on a variety of levels, and particularly compliments sweet flavours nicely. It also looks beautiful, and is the perfect garnish for these deep, dark donuts!

 

These donuts will last for up to three days if stored properly. Because they’re baked, not fried, you don’t have to worry about any of that day-old oil flavour either, which is a big bonus! I like to make a big batch, and store them in a container for the weekend, just in case my kids have some friends over and want something sweet (or in case I get a craving!). The next time you’re in the mood for chocolate, try these donuts! Eating well shouldn’t mean giving up the things you love most! As always, remember- eat well to live well!

Vegan Donuts with Magical Lavender
Prep Time
5 mins
Cook Time
20 mins
Total Time
25 mins
 
Course: Dessert
Ingredients
For the donuts:
  • 1 cup Gluten free white flour
  • 5 tbsp Date Sugar
  • 3 tbsp Flaxseeds
  • 2 tsp Corn flour
  • 1 tsp Vanilla powder
  • 2 tsp Cinnamon powder
  • 1/2 tsp Salt
  • 1 tsp Baking powder
  • 10 drops Lavender essence
  • 1/2 cup Coconut oil
  • 50 ml Almond milk
  • 100 g Apple puree (or any fruit puree)
For glazing:
  • 150 g Vegan dark chocolate
  • 1/4 cup Coconut oil
  • 2 tbsp Almond milk
For the topping :
  • Lavender flowers
Instructions
  1. Preheat oven to 375F


    2. Mix all ingredients together to form a smooth batter. Pour the batter into lightly greased donut shaped baking molds. Bake 15-20 minutes.


    3. Meanwhile, make the ganache- Melt the dark chocolate and coconut oil together, and whisk in the almond milk until smooth. If the ganache starts to harden again, simply reheat it and whisk until smooth.


    4. Once the donuts are cooled, remove from the pan. Carefully pour the ganache over top, and sprinkle each donut with lavender. 


It has been so hot lately, and I crave cool, sweet refreshing treats on a warm day like today. And, as much as I love ice cream, it isn’t always practical when preparing treats for a crowd. That’s what I love about these bars- they’re absolutely stunning, and would make a welcome addition to a garden party (or even a bridal or baby shower!), and they have a cool, creamy texture reminiscent of ice cream cake. Best of all, they’re completely vegan and sugar free, and full of healthy ingredients!

 

For the base, I decided to combine flax, almonds and raw cacao, along with some dates for sweetness and to improve the texture. Raw cacao has all the benefits of chocolate, without any added sugar. Cacao is a powerful antioxidant, and has been proven to aid in heart health as well. Almonds and flax are rich in amino acids, calcium and protein. They also add a richness to this cookie-crumb base, and freeze well.

 

The “cream” filling is comprised of cashews and coconut cream, making it creamy and decadent, and naturally sweet. It’s funny, I was discussing our perception of sweetness the other day with a friend- when you cut processed sugars out of your diet completely, natural foods taste much sweeter. It’s as if the processed foods that our society relies upon so heavily is actually masking our ability to appreciate the natural sweetness found in whole foods. Once you’ve managed to ween yourself off processed sugars, it’s incredible how sweetly satisfying foods really are, all on their own! But, I digress.

 

This dessert can be made up to three days in advance, and kept wrapped in the freezer until ready to serve. Allow the finished bars to sit for several minutes at room temperature before cutting into them, so that you can get a perfect cut without any struggle. Find your most beautiful plate, and serve these beauties up in style!  Whether you’re planning a large party and want to prepare something beautiful and healthy, or you’re just looking for a mid-week treat, these bars are sure to be instant favourites! Eat well to live well!

Creamy Fig Bars
Prep Time
15 mins
Total Time
16 mins
 
Course: Dessert
Ingredients
For Base:
  • 1 cup raw almonds, soaked overnight
  • 1/2 cup Flaxseeds
  • 1 tbsp Raw Cacao
  • 5 Dates
  • 1/4 cup Water
For Cashew Cream:
  • 500 g Cashew nuts, soaked overnight
  • 1 cup Desiccated Coconut
  • 500 ml Coconut cream
  • 3 tbsp Agave Syrup
  • 4 fresh Figs, cut into thin medallions
Instructions
Base:
  1. In a food processor, combine all ingredients until they form a dough.


    2. Press the mixture down into a tin to form the base.(use a baking paper underneath)


    3. Place in the freezer for at least 30 min before pouring the cream in. ​



Cashew Cream:
  1. Blend all the ingredients until smooth and creamy.

Putting it all together:
  1. Pour the mixture on top of the base.


    2. Allow to set in the freezer for 10-15 min before placing the fig slices on top.


    3. Freeze for at least 4-5 hours( or overnight)


    4. Remove from the freezer about 15-20 minutes before serving.


These mini muffins are dense, sweet, and full of protein, perfect for an afternoon snack, or a burst of energy in the morning. I usually make a batch or two of these at the beginning of the week, keep them sealed in an airtight container, and pack them in my boys’ lunch boxes on a morning.

 

What I love about hemp protein flour is that it’s such an easy way to increase the protein content of baked goods. Hemp seeds contain all the amino acids a body needs, and also contain high amounts of chlorophyll, dietary fiber, minerals, and antioxidants. It isn’t great to use alone, but when combined with another gluten free flour (such as buckwheat, which I’ve chosen to use in this recipe), it augments the nutritional value of the entire recipe. Buckwheat flour is incredibly versatile as well, and a big favourite of mine! I love the natural sweet, nutty flavour of the seed-based flour, and enjoy its high protein and fiber content.

Because these muffins are completely vegan and sugar free, I incorporated extra moisture and sweetness with the use of mashed bananas and agave syrup. While agave syrup has gotten a bit of bad press lately, I still love it. It’s a natural sugar alternative, and it can easily replace corn syrup or honey in recipes, making it a versatile, easy sweetener to use. To add a bit more flavour, I also incorporated vanilla powder in my recipe- this is dried natural vanilla beans that have been pulverized. It’s much stronger than the liquid, so 1 tsp is more than enough- if you’re using vanilla essence, use 2 ½ tsp. You can use any type of milk that you like, but I’m a big fan of rice milk, as it has a neutral flavour and is relatively inexpensive compared to nut milks. The other key factor in my decision to use rice milk over nut milk is that I wouldn’t be able to pack these muffins in my sons’ lunch boxes if I used any sort of nut milk (if you have kids, I’m sure you face the same problems when planning allergen-free lunches and snacks on the daily!).

 

Next time you’re craving something sweet, try a batch of these! Your body will appreciate all the extra protein and nutrients, and your tastebuds will appreciate the sweet, rich snack! Oh, and make sure to bake a few extra- they’re super addictive! Until next time, eat well to live well!

 

Hemp protein & Walnut mini muffins
Prep Time
5 mins
Cook Time
25 mins
Total Time
30 mins
 
Course: Dessert
Ingredients
  • 1 cup Buckwheat flour
  • 1/2 cup Hemp Protein flour
  • 2 bananas (mashed)
  • 1/2 cup coconut oil (melted)
  • 1 tsp baking powder
  • 1/2 tsp vanilla powder
  • 1 tsp corn flour
  • 1/4 cup agave syrup
  • 1/2 tsp Himalayan pink salt
  • 1/2 cup Rice milk
Instructions
  1.   Preheat oven to 185C (370F)


    2.  Mix all ingredients together and pour into muffin baking moulds.


    3.  Bake for 25 minutes. To check doneness, insert a toothpick into the center of one of your muffins. If the toothpick comes out clean, the muffins are finished. If not, allow to cook further, checking on them at every 10 minute interval.


    4.  Allow to cool slightly before serving. 


I love summer salads! With the heat we’ve had lately, I find salad to be just what’s needed. What I like about this grilled aubergine salad is that it can be served hot or cold, depending on your mood, and is substantial enough to eat for dinner, without getting hungry later.

 

I chose to add black sesame seeds, lentil sprouts, spinach and almonds to this salad, because the flavours and textures balance nicely with the smoky aubergines. These ingredients also pack a lot of nutritional benefits as well- all of these ingredients are relatively high in protein, and spinach is exceptionally high in calcium and iron as well. Black sesame seeds are full of antioxidants, and aid in balancing hormones.

 

This salad comes together really quickly once the aubergines have roasted. If you plan on eating the salad cold, you can roast the aubergines up to 2 hours in advance and keep them in the fridge for when you’re ready. Just toss everything together at the last minute, and you can have a lovely, warm weather ready and on the table within minutes! I hope you enjoy this light, summertime favourite of mine! Eat well to live well!

Grilled Aubergine Salad
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 
Course: Appetizer
Ingredients
  • 2-3 Aubergines, sliced
  • Olive oil
  • Himalayan pink salt
  • 1 tbsp Ground Cumin
  • 1 tbsp Toasted Sesame oil
  • 1 tbsp Tamari sauce
  • 1 tbsp Pumpkin seeds oil
  • 1 tbsp Black Sesame seeds
  • 1 tbsp Seaweed dulse
  • Lemon juice
  • Lentil Sprouts
  • Handful of Spinach
  • Toasted Almonds
Instructions
  1.  Preheat oven to 185 C (375F)


    2.  Brush the sliced aubergines with olive oil, and sprinkle with salt and cumin

     

    3.  Sear aubergines on a griddle, to get grill marks on both sides. Transfer seared aubergines to a baking sheet lined with parchment, and bake for 15-20 minutes.


    4.  Meanwhile, make the sauce- whisk together the sesame oil, tamari, pumpkin seed oil, black sesame seeds, seaweed dulse and lemon juice. Toss in the lentil sprouts.


    5.  Pour the sauce over the spinach and aubergines, and garnish with toasted almonds. 


 

I love a good, hearty soup for lunch or dinner. It’s warm, satisfying, and sometimes just what’s needed. This carrot and turmeric soup is a powerhouse of nutrition, combining a slew of healthy ingredients in one easy, delicious dish!

 

I was craving this soup last week, so I decided to whip up a batch for dinner the other night. While I can be fully satisfied with soup on its own, I was worried that my husband and boys wouldn’t be quite as receptive to a dinner without something they could stick a fork into; so, I roasted some carrots to fill out the meal. The carrots in this context are perfect- reminiscent of the starring ingredient in the soup, thick and hearty and perfect for digging into with a knife and fork!

 

This soup is also the perfect vehicle to sneak in a good amount of turmeric. If you haven’t heard about the benefits of turmeric, I suggest you google it immediately! It’s an incredibly powerful ingredient- it aids in digestion, reduces inflammation, and balances insulin levels in the bodies. It has a mild flavour and a bold colour, and I find it to be the perfect addition to this soup! Ginger, garlic, pears and fennel round out the rest of the flavours in this hearty soup, playing up the natural sweetness in the carrots and bringing with them their own arsenals of fiber, vitamins, minerals, and antioxidants.

 

If you have a Vitamix, this soup comes together in a snap! Simply saute all ingredients lightly (it helps caramelize the flavours and opens up the flavour in the dried spices), and blend on the soup setting. If you don’t have a Vitamix, no worries! It takes a little longer to do the soup on the stovetop, but the results are the same- thick, creamy, and healthy! Eating well is easy if you use fresh, whole ingredients. And that really is what it’s all about. Eat well to live well!

Turmeric & Carrot Soup with vegan cream and roasted Carrots
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 
Course: Soup
Ingredients
For the Soup:
  • 3 Carrots, diced
  • 1 Onion, finely diced
  • 2 cloves of garlic, minced
  • 1 Pear, peeled and diced
  • 1 knob of Ginger, minced
  • 1 tbsp ground Turmeric
  • 1 tbsp Coconut oil
  • 1 Fennel bulb, chopped
  • 1 Leek, whites only, diced
  • Himalayan pink salt
  • Pepper
  • 1/2 tsp ground Cumin
For the Cream
  • 3 tbsp Coconut cream
  • 1 tbsp Pumpkin seed oil
For the roasted carrots:
  • Baby carrots
  • Coconut oil
  • Himalayan pink salt
  • Toasted almonds
Instructions
  1. 1. First, make the soup- If using a vitamix, combine all ingredients with 4 cups of water, and set to the “soup” setting. Otherwise, follow the next steps:


    2. Preheat a large stock pot over medium-high heat. Melt in a bit of coconut oil, and toss in the carrots, cumin, turmeric and a pinch of salt. Saute for 30 seconds, and add in the leeks and onions. Continue to cook for 3-4 minutes, until soft and fragrant. Add in the garlic, ginger, and pear. Cook for another 3-5 minutes, stirring constantly.


    3. Add 1 L water, and bring to a boil. Reduce heat to simmer, and cook for 20 minutes.


    4. Using an immersion blender or food processor, blend the soup until smooth.


    5. Roast the carrots- Preheat oven to 180C (375F). Lay the carrots in a baking dish, and toss well with the coconut oil and salt. Roast for 25 minutes. Finish the cooked carrots with toasted almonds.


    6. To make the cream garnish for the soup, whisk together the coconut cream and pumpkin seed oil. Season with a small amount of salt.


    7. To serve, ladle the soup into individual bowls, and garnish with a generous dollop of cream. Serve alongside the carrots. 


I don’t know about you, but I love a good savoury muffin! It’s almost a perfect meal- all kinds of yummy ingredients baked into one simple, portable, perfect little portion. As a busy mum, I often find myself eating on the run, so I happen to have a special appreciation for portable lunches!

 

These vegan muffins pack a powerful nutritional punch, too! Unlike traditional muffins, which are often full of butter, sugar, wheat and saturated fats, these muffins are full of superfoods such as sweet potato, spinach, and chard. I also added tofu to give the muffins a little more substance and protein- a necessity for keeping energy levels high in the middle of the day! The sweet potatoes keep the muffins moist and add a hint of sweetness, and are full of vitamins C and complex B vitamins, as well as beta carotene, fiber and potassium. The spinach and chard contain high levels of iron, calcium, vitamins A, C and K, and magnesium.

 

For the batter, I chose to use a blend of oat and rice flours. Oat flour has a subtly sweet flavour that works well in baked goods, and is also incredibly nutritious. It has a high fiber content, and is high in protein and healthy fats. It is a rather dense flour though, which is why I paired it with rice flour in this recipe. Rice flour is also rich in fiber, and its fluffy, airy composition helps smooth out the batter to lighten up the finished product. Because I wanted my muffins to be full of flavour, I added cumin and nutmeg to the batter, as well as some oat cream, which not only enhanced the richness and moisture levels, but added a bit more sweetness as well.

 

When making these muffins, remember to cool the cooked vegetables down completely before adding them to the batter. This ensures that everything cooks evenly in the oven. I don’t have a lot of time to wait around for my vegetables to cool on an average weekday, so I like to prep my vegetables in advance (it’s easy enough to do while you’re making dinner or if you have a few spare minutes on a Sunday night). Luckily, the veg can easily be sauted up to a day in advance, and kept in the fridge until ready to use. When you’re ready to bake, take the veggies out of the fridge and bring to room temperature while you assemble the batter.

 

These muffins will last for two days if properly wrapped and stored in the fridge. They make a great breakfast, and are the perfect size for a light lunch or mid afternoon snack. And with all those vitamins, minerals, protein and complex carbs, you’ll have the energy and the power to make it through even the most challenging week! Until next time- eat well to live well!

Rainbow Chard and Tofu Vegan Muffins
Course: Main Course
Servings: 6 muffins
Ingredients
Vegetable filling :
  • Coconut oil (for frying)
  • 2 garlic cloves, chopped
  • 1/2 Sweet Potato (grated) small
  • Handful of Spinach
  • Rainbow Chard (chopped)
  • Parsley
For the batter:
  • 1/2 cup Oat flour
  • 1/2 cup Rice flour
  • 1/2 tsp Corn flour (known as corn starch in the US)
  • 1/2 tsp Baking powder
  • 1 tbsp Flaxseeds
  • 1/2 tsp Cumin
  • 1/2 tsp Salt
  • 1 tsp Nutmeg
  • 1/3 cup Olive oil
  • 50 g Organic Tofu
  • 2-3 tbsp Oat cream
  • 120 ml Oat milk
Toppings:
  • Hemp seeds
Instructions
  1. 1. Preheat oven to 185 C (400F)


    2. Preheat a large pan over medium heat. Melt in a bit of coconut oil, and stir in the garlic and sweet potato. Saute for about 5 minutes, and then toss in the spinach. Cook for another 2 minutes, until the spinach is completely wilted. Remove from heat, and allow to cool fully before moving on to the next step.


    2. In a large bowl, mix all dry ingredients. Mash the tofu well, and add it to the dry ingredients.


    5. Add in the cooked vegetables, chopped chard and parsley, and mix well until all ingredients are combined.


    6. Fill the baking molds ( I use baking paper for each muffin)


    7. Add Hemp topping


    7. Bake at 185C for 25 min.