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Savoury Crumble

• FOR THE FILLING:• One nice big leek• 2 parsnips• 2 sweet kumara • 1 Carrot • 2 heaped teaspoons fresh oregano (or 1 teaspoon dried• 1 red onion, roughly chopped• 2 cloves garlic, finely sliced• 400g yoghurt( Greek coconut I used - not sweetened)• 1-2 teaspoons miso• 1 vegan stock cube ( optional but yum) • Black pepper to taste•• FOR THE CRUMBLE:• 1 C oats• 3/4 C wholemeal flour• 1/3 C Tahini • 3 Tbsp Aqua Faba ( liquid from a can of chic...

Cinnamon Walnut Buns 

Cinnamon Walnut Buns Dough 2- 3 C Spelt Wholemeal Flour 1 Tsp Baking Powder2 Tbsp Coconut Sugar 1 Tbsp Oil (optional) 1 Tsp Instant Yeast 3/4 Tsp Salt (optional) 1 C Warm Water Filling 10-12 Dates (cooked in 1/3 C water) 2 Tsp Cinnamon ( I used Ceylon but if you are using the other maybe just 1 Tsp )1/2 C Walnuts + 1/4 C extra for Crunch 1 Tsp Vanilla Essence For the dough.  Bloom your yeast in the water with coconut sugar , oil an...

Mexican Corn Cakes

1 Can of Corn ( or equivalent in frozen or fresh) 3 Spring onions 3 Cloves Garlic 3 Tbsp Ground Flaxseed1 Tsp Cumin1 Tsp Coriander Pinch of Cayenne Pepper Salt to Taste 6 Tbsp Polenta Flour In a blend add corn , flaxseed, spring onions , garlic and blend. You still want a little texture. Add in the rest of the ingredients. Shape into little patties and roll in a little extra polenta flour. Fry either side in a little oil or you can bake in a nice hot oven for 1...

🍑🍑🍑Peachy Salad 🍑🍑🍑

🍑🍑🍑Peachy Salad 🍑🍑🍑Dressing - into your blender goes3 Ripe Juicy Peaches 2 Cloves Garlic Juice of a Lemon 1/4 Tsp Salt1/2 C CashewsBlend until smooth.  If your blender is older you may need to soak cashews in boiling water first to soften).  Taste and adjust to your liking. The Salad 3 Ripe Peaches Cubed2 Courgettes ( zoodle style)1/2 Cucumber (zoodle style) Red Pepper thin stripsLots of fresh herbs I used mint and corriander2 C Lettuce s...

Basic Bean Burger Recipe 

Basic Bean Burger Recipe 1 Can Black beans Drain and Rinse 1 Cup Cooked Rice 1/2 Tsp each Onion Powder, Garlic Powder, Salt, Smoky Paprika .Big pinch Cayenne Pepper1/2 Tsp Mixed Herbs 1/2 C Ground Flaxseed Add drained beans into a blender and blend with a little extra water to get a bean paste.  You don’t want it too perfectly smooth.  Add rest of ingredients and shape into x4 burgers.  I cooked in the oven at 175deg for 18 mins and flipped them half way...

Luisa Plum Fruit Galette

Pastry 1 C Oat Flour 1 C Almond Flour 1/2 C Whole Wheat Spelt 1 Tbsp Maple Syrup 1 Tbsp Coconut Oil 1/4 Tsp Salt 3 Tbsp Ground Flaxseed in 5 Tbsp Warm Water Topping Fruit 2-3 Cups 1/3  C Jam 1 Tbsp Maple Syrup Now put all of your ingredients into your food processor and process until dough forms a ball.  If it’s struggling add a little cold water.  Roll out into a large circle.  Large pizza size.  ( I roll out...

Lovers Brownie

1/2 C Walnuts1 Tin of Blackbeans (drain) 1/4 C Peanut Butter or any nut butter2 Flax Eggs ( 2 tbsp Ground Flaxseed and 5 Tbsp Water) 3 Tbsp Date Syrup1 Tsp Vanilla Essence 1/3 C Cocoa Powder1/3 C Coconut Sugar 1 Tsp Baking Powder1/4 Tsp Salt 1 Tsp Coffee Powder or Coffee Substitute ( I use Chickory) Grind of Salt Strawberries to topJust make your flax egg first.  Put all ingredients into a blender and blend until combined. Put into a lined oven proof dish ...

Barley Butternut Risotto

This recipe is originally from the Blue Zone Recipe list, and added to by myself. The original recipe is here2 tablespoons extra virgin olive oil½ butternut squash or sweet potato, diced1 leek, sliced3 celery stalks, sliced3 garlic cloves, grated or crushed8 sage leaves or ½ teaspoon dried sage1 1/4 cups (250 g) pearl barley3 3/4 cups (900 ml) vegetable stock1 ounce (30 g) Parmesan, grated5 cups (150 g) mixed greens or spinach, choppedSea saltFresh ground black pepperTo Serve (optional)Extra v...

Dutch Apple Pie Bars - Blue Zone Recipe

This is a recipe I love and have added too, the original recipe is credited to The Blue Zoneshttps://www.bluezones.com/recipe_type/dessert/2 1⁄4 cups rolled oats, divided1 cup unsweetened plant-based milk4 tablespoons maple syrup, divided2 teaspoons ground cinnamon1 apple, peeled, cored, and chopped1 teaspoon vanilla extract1⁄4 cup ground flaxseeds1 cup plus 3 tablespoons water, divided1⁄4 cup macadamia nuts1⁄2 cup whole-wheat flourPreheat the oven to 375°F.1. In an 8-by-8-inch baking d...

Boston Beans

1 C Canellini Beans (drain)1 C of Chop Tomato’s3 Cloves Garlicx4 Sage Leaves1 Tbsp Cider Vinegar1 Tbsp Date Syrup1 Tsp Salt or MisoPinch Cayenne Pepper1 Tsp Smoky PaprikaFry your garlic, sage leaves add rest of ingredients and simmer until thick and glossy...

Mexican Rice Bake - (a party on your plate 🌮🇲🇽🌯) 

1 Packet of Taco Seasoning ( or make your own - see note)2 C Water1 Tin of chop Tomatoes or x5 Ripe Tomatos 1 C Rice 1 Tin Black Beans (drain) 1 C Corn Kernels Fresh or Frozen 1 Big Red Capsicum (Chop)Into a casserole dish add your liquids.  Mix in your seasoning. Then add the rest of your ingredients. Cook uncovered for 30-40mins @180degIf your rice is not cooked enough then cook a little longer and if it’s looking too dry just add a little more water.   Whe...

Cherry Bakewell Oaty Bake

Dry Ingredients 1.5 C Oats2 Tsp Baking Powder.5 C Protein PowderBlend in your blender Wet Ingredients1 Ripe Banana 1 Tbsp Vanilla Essence 1 Tsp Almond Essence 1 C of PB Milk 5 DatesBlend together Now mix both mixes together gently.  Top with frozen cherries and bake 20- 25 mins @175deg Or you could microwave for 3-4 mins ...

Tofu Teriyaki (33 gms Protein)

200g Firm TofuCoat with cornflour , 1/4 Tsp turmeric, salt and pepper and 1/2 Tsp Garlic Powder(cubed and cook in air-fryer for 15mins)Brown Rice to serve 1/2 CTeriyaki Sauce1/4 Tsp Garlic Powder1/4 Tsp Smoky Paprika1/4 Tsp Ginger Powder2 Tbsp Soy Sauce1 Tbsp Maple Syrup1/2 Tsp Sriracha SauceMix togetherSteam Broccoli , add cooked tofu and the sauce and heat through. Serve on your rice....

Home made Protein Powder - Plant Based

***Homemade Protein Powder***1.5 C Raw Pumpkin Seeds.5 C Chia Seeds1/4 C Linseed1 C Almond FlourBlend until it’s a powder.NB you can add 3 Tbsp Cocoa Powder and 1 Tsp Cinnamon if you want a flavour.Store in a sealed container in fridge.Smoothie use 4 Tbsp ( 8g Protein) excluding milk....

Chickpea Peanut Butter Curry (27g Protein)

1/2 Onion1 Tomato1 Tbsp Tomato Paste1 Tbsp Curry Powder1 Tsp Date Syrup1/2 Can Chickpeas Drained1/2 C PB MilkSalt & Pepper to tasteBaby Spinach LeavesSimply fry your onion, add rest of ingredients and serve over your favourite grain, pasta or baked kumara....

Quinoa ,Date and Roasted Pumpkin Salad with a Creamy Balsamic Dressing

This salad is so delicious I could eat it every day!  The flavours just seem to melt into each other and then the dressing - just yum.  It’s oil free so nice and light for those wanting to eat a salad that loves them right back! Creamy Balsamic Dressing 1/3 C Tbsp Sunflower Seeds3 Tbsp Balsamic Vinegar 6 Dates1 Tbsp Soy Sauce 1/3 C Water Blend Together until creamy. Salad 2 C Roasted Pumpkin2 C Cooked Quinoa 3 Tbsp Pumpkin Seeds2 C Kale ( finel...

Sweet potato and chickepea curry

Hello my cheeky chickpeas how are you all doing?  I was at a friends place and she commented that her teens open the fridge and say “why do we have an ingredient fridge”. I laughed as had never heard this before. Well I have heard my boys exclaim “there is no food in this house”. I guess this is what they mean.  No “instant” food. Just ingredients to create. Now my goal is to help others have ingredient fridges and pantries. Let’s just say if it c...

Overnight Oats

If you really would like to do an act of rebellion this week, try eating food you cooked.   Honestly in this fast past world that is screaming constantly at us that we need more more more how about we just simply say no. We choose to love ourselves enough to nourish what matters. Us.Think twice before you get taken in by fads, complicated recipes and marketing of the latest superfoods. I can promise you the best superfood that exists is the last veg you ate.  Eat a diet full of li...

Bowl of Beans

Hello my little chickpeasHumans are the only species that requires scientific evidence that fruit and vegetables are good for them!  I find that statement a little funny and slightly scary both at the same time. If you want evidence well there is a ton out there. Starting with the Seventh Day Adventist Study. A great piece of research that follows a community of SDA people who eat a plant based life style. This is a longitude study which means it wasn’t just a small cohort group over a sh...

Hydrating Summer Salad

Oh wow it has got hot, even more so in the kitchen. Now is the time to change up what we eat and how we cook.   You probably know by now that your body is between 60 -70% water. You should be drinking minimum of 6 glasses of water a day.  A few more if you are exercising or having drinks that dehydrate you - that’s drinks that contain caffeine. Have you tried a a herbal tea? I like mine over ice it’s so delicious and refreshing. But did you know that our veg and frui...

Staying in your healthy zone - Caths Kitchen Chat November 25th

Staying in your healthy eating zone during the silly season is tough. This is the time that many stop with taking care of their health and indulge. Not so surprisingly it’s also the busiest time of the year for our cardiologists.Listen, do I think you are going to destroy your health in one day of indulgence by eating Grans trifle - no! But for many it’s not just one day. For me it’s a door I can go through and struggle to find my way back to health. For others they simply enjoy ...

Peanut Thai Salad 

So why is a Monday the day where we always wake up with the best of intentions for our health?   I know I always previously started diets on a Monday and the weekend before I would eat the most horrible calorie loaded food.  Then somehow think if I could just starve myself and nibble on lettuce it would balance out.Well it didn’t and it’s incredibly bad for your health. Taking responsibility for your health is like an investment .  Little by little you make better choices...

Caths Yoghurt 

I love yoghurt but buying plant based yoghurt is super expensive and near impossible to find a good unsweetened non gmo soy yoghurt.  The reason why my choice of plant based milk is soy is simply because of its health benefits. It’s higher in protein, it has no cholesterol and almost no saturated fats compared to coconut milk.  It has a lovely creamy thickness and is fairly neutral in taste so you can change up the flavours.  And of course it’s a bean! Please don’t get ...

Strawberry Balsamic Dressing

This week I want to chat about inflammation. If we have inflammation in our body it is where most modern dis-ease begins. If you want less inflammation  then you need to move your body away from an inflammatory diet. That’s a diet high in ultra processed foods, take aways , fried foods, sugar and processed meats. Then introduce an anti inflammatory diet which is high in  vegetables, fruit legumes and lentils.   Now remember what you eat today you crave tomorrow. It takes ti...

Maple Walnut Chocolate Cookies

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