Tuesday, September 24, 2013

Light and delicious meals

Tofu Mushroom Stirfry:


1/2 tub (396gm/14oz) of tofu (non gmo)
1/2 tub fresh whole white mushrooms
1/2 onion
2 cups chopped broccoli
2 cups fresh baby spinach
1 Roma tomato
clove sprouts for garnish
4 Tbsp olive oil
Braggs aminos
black pepper
Italian herbs (dried, mixed)


~ Sear tofu seperately in 2 Tbsp olive oil, sprinkle with black pepper, Braggs amninos and mixed Italian herbs until golden brown
~ in another pan, stirfry the other vegetables in 2 tbsp olive oil starting with the onions, then add mushrooms, broccoli, tomato and spinach
~ place vegetable stirfry on a platter and add chopped tou bits on top
~ garnish with clover sprouts

Light, delicious, nutritious, satisfying and quick!
Bon appetit

Optional extra: serve with a chilled glass of Riesling or Organic Limeade

Salads with Pizzaz

Quinoa Avocado Salad:


1 cup dry quinoa
1 avocado
1/2 Japanese cucumber
2 Roma tomatoes
1 1/2 cups of  fresh baby spinach
4 lettuce leaves
1/4 cup hemp seed
1 cup broccoli
1 large radish
1/4 cup chopped walnuts
1/2 cup sprouts (I used clover sprouts)

Optional extra: salad dressing of your choice( I used Goddess dressing)


~ Prepare quinoa according to package instructions but generally add 2 cups of water to 1 cup of dry quinoa, bring to the boil and then allow to simmer for 15 minutes. Remove from stove and allow it to cool down.
~ chop all the vegetables except for the sprouts , then toss together with the sprouts.
~ add tossed salad onto the bed of quinoa
~ garnish with hemp seed.

This salad is delicious, nutritious and satisfying and provides protein, vitamins, minerals, enzymes, omega 6

Four servings

Saturday, April 13, 2013

Let us eat cake!

Carrot Cupcakes:


1 grated organic apple
1 tsp vanilla essence
1/2 cup margerine (non gmo olive oil based found in health food stores)
1/2 tsp salt
2 tsp Baking powder
1 tsp cinnamon
1 cup raw organic cane sugar
1 1/2 cups rice flour
1/4 cup flax meal
1 cup grated carrots
 2 tablespoons egg replacer ( mixed with water and whisked with a fork to resemble whisked egg whites)
1 cup chopped walnuts

For frosting:
1 cup macadamia nuts
1/2 cup water
3 Tablespoons of honey or agave (for those not wanting to use honey)


For Cupcakes:

Place all ingredients except for grated carrots and walnuts into a vitamix/blender and blend until creamy smooth.
Remove from blender, place in a bowl and add grated carrots and walnuts.
Spoon into cupcake baking tray.
Bake for 35 minutes at 350 degrees F

For frosting:

Place macadamia nuts, water and honey (or agave) into the blender/vitamix and blend until creamy smooth.
Spoon onto cupcakes once they have cooled down and serve.

Sensationally divine on the palate!

Wednesday, April 10, 2013

Nutty Sauces and Nutty Cheezes

Mac Nut Cheezy Sauce:

2 cups macadamia nuts
1.5 cups chopped orange bell pepper
1 orange
4 cloves garlic
2 Tablespoons Braggs aminos (or soy sauce)

Place all ingredients in a blender/vitamix and blend until creamy.
Ready to serve and delicious on steamed broccoli.

Peanut "breading" sauce: Breaded eggplant

1/2 cup raw, crunchy peanut butter
2 Tablespoons hemp oil
1 Tablespoon olive oil
1 Tablespoon nutritional yeast (source of vitamin B12)
2 tablespoons chopped cilantro/or Italian parsley
2 Tablespoons chopped green onions
1 large eggplant sliced into thin slices. (This is kept separate. First sprinkle eggplant slices with sea salt and allow it to stand for 1 hour. Then rinse with fresh water and dry with a paper towel. The sauce will be used to coat these slices)

Combine ingredients and blend in a vitamix or blender until creamy
Place batter on both sides off the eggplant slices and lay on an oiled baking sheet.
Broil/grill on low until browned ~ approximately 5-8 minutes. use fork or spatula to flip over and brown other side for about another 5 minutes.
Eggplant is done when browned and tender.
Garnish and serve.

I served the steamed broccoli with Mac Nut Cheezy Sauce and the Breaded Eggplant in peanut breading sauce with a side salad of beet chard and beetroot.

Hemp ~ Pine Nut sauce:

(also featured under the hempa-licious section)


1 cup hulled hemp seed
1 cup pine nuts
1 large red bell pepper
2 cloves fresh garlic
2 Tablespoons of Braggs amino's (or soy sauce)
3 tablespoons lemon juice (freshly squeezed)
1/4 cup water
Sea salt and ground black pepper to taste

Place all ingredients into a Vitamix or blender and blend into a creamy texture.
Ready to serve as a side dip or use as a sauce on a main dish.
Extremely yummy and you'll have people demanding the recipe!

Sunday, March 10, 2013

Hemp - alicious!

Information on hemp as a food source:

Hemp Oat Muffins


1 cup hulled hemp seed
1 cup (gluten free) rolled oats
1 cup  oat bran
2 cups soy milk (organic non GMO)
1/2 cup Agave
2 tsp baking powder
2 Tbsp egg replacer (reconstitute with water to form stiff  beaten egg white consistency)
1 cup raisins


Place all ingredients except the egg replacer and raisins in your blender or vitamix and mix until creamy.
Add the egg replacer and raisins
Bake in the oven at 375 degrees F for 25 minutes

Serve warm or cool with a teaspoon of strawberry jam

So hemp - alicious that these muffins don't even last for an afternoon in my house!

Hemp Peanut Butter Cookies


1 cup raw sugar
1 cup organic peanut butter
1 cup hulled hemp seed
3 teaspoons egg replacer mixed with 4 Tablespoons warm water

Add all ingredients together
Knead into a ball
Roll out and cut into cookie shapes
Bake for 10 minutes at 375 degrees F
Cool for at least 10 minutes to allow cookie to harden

Easiest cookies in the world to make, highly hemp-alicious and packed with protein and omega 3's and 6's

Hemp Nut Burgers


10 ounces/396g medium tofu
1 cup hulled hemp seeds
1/2 cup sunflower seeds
1/2 cup chopped spring onions
6 basil leaves, chopped
2 Tbs Braggs Aminos/soy sauce
2 Tbs flax meal
2 cups organic herb seasoned stuffing


Places all ingredients except the stuffing into a blender or Vitamix.
Place the stuffing into a bowl and pour the hemp tofu mixture over it, mix well and allow it to sit for 15 minutes.
Form into burger patties and bake on a greased baking tray at 350 degrees F for 25 minutes.

Serve with a salad of dark green leafy lettuce, red and yellow peppers and kiwi fruit.

Garnished with a sprinkling of hemp seeds.

Very tasty and satisfying giving you protein, healthy fats, vitamins and minerals.

Hemp Orange Smoothie


You can use any combination of fruits but for this recipe. I used:

2 oranges
2 fresh bananas
4 tablespoons of hulled hemp seed
4 cubes of ice

Optional extra: 1 cup pineapple chunks


Place all ingredients in a Vitamix or blender and blend until creamy smooth.
This may be used as 2 portions depending on how hungry you are

Extremely satisfying and energizing!

 Hemp-Pine Nut Sauce:


1 cup hulled hemp seed
1 cup pine nuts
1 large red bell pepper
2 cloves fresh garlic
2 Tablespoons of Braggs amino's (or soy sauce)
3 tablespoons lemon juice (freshly squeezed)
1/4 cup water
Sea salt and ground black pepper to taste

Place all ingredients into a Vitamix or blender and blend into a creamy texture.
Ready to serve as a side dip or use as a sauce on a main dish.
Extremely yummy and you'll have people demanding the recipe!

Zucchini in Hemp sauce:

(A variation of raw vegan fettuccine Alfredo using zucchini noodles and hemp sauce as the Alfredo sauce)


1 large zucchini
Hemp sauce ingredients as above

Make zucchini noodles by using a vegetable peeler and peeling large strips of the zucchini into a bowl. Place hemp sauce over the strips and mix them together.
Ready to serve with a garnish of your choice. It's as easy as that!

Lentil Hemp balls:


 1.5 cups of precooked lentils
1 cup chopped broccoli
1 cup chopped eggplant
2 grated carrots
1 cup chopped mushrooms
1 finely chopped onion
3 cloves garlic
1/2 cup sunflower seeds
A dash of Braggs aminos
Salt, pepper and dried Italian herbs to taste
Fresh basil, rosemary and oregano to taste (approximately 1 Tablespoon of each, finely chopped)
2 Tablespoons Egg replacer
2 tablespoons of olive oil
1/2 cup hulled hemp seeds (in a separate bowl)
4 tablespoons of nutritional yeast (in another separate bowl)


Place the olive oil in a pan
Saute onions and garlic and add the other veggie ingredients and lentils while stir frying
Add Braggs aminos, slat, pepper and herbs
Remove from pan and place in a bowl
Fold in the reconstituted Egg Replacer
Shape mixture into balls and roll first in the hemp seeds and then in the nutritional yeast
Deep fry for a few minutes to make them crispy.

Serve on a bed of couscous, with green beet chard salad, cucumbers,tomato orange peppers and fresh papaya.

Garnish with a sprinkling of hemp seed.

Almond-Date Hemp and Chia Seed Bites:

So easy, so delicious and so nutritious!


2 cups almonds
1/2 cup soaked, pitted dates
1/4 cup hemp seeds
1/4 cup chia seeds


Place the almonds in the vitamix or blender and blend until powdered.
Add soaked, pitted dates and blend.
Remove mixture from vitamix/blender and knead with hands. Separate it into 2 sections  and add the hemp seeds to one half and the chia seeds to the other half, mixing and kneading with your hands.
Roll or flatten mixture out on a board and cut into small squares.
Refrigerate for at least 3 hours to harden/set.
Place on a serving dish and garnish with shredded coconut and whole dates.

Friday, December 21, 2012

Vegan Festive Menu

Vegan Festive Lunch Menu:

Serves 6

Butternut Squash Soup

Tasty Falafal
Stuffed Peppers
Tofu Spinach Cannelloni
Quinoa salad

Tofu Chocolate pudding
Raw vegan "Cheesecake"

Butternut Squash Soup:

1 medium Butternut squash, peeled and diced
1 medium onion
2 cloves garlic
Olive oil
Sea salt
Ground black pepper or lemon pepper
Dried or fresh Italian herbs (I use fresh basil, oregano, parsley and spring onions)
Parsley for garnish.

Boil butternut squash and drain water into a separate cup or bowl. When soft remove from heat and place in a blender or vitamix.
Stir fry onions and garlic in olive oil
Add salt, pepper and Italian seasoning
Add this to the butternut squash in the blender, blend until creamy and slowly add little bits of the saved water until the preferred consistency is reached, then reheat on stove top just before serving.

Garnish with a sprig of parsley.

Guaranteed to be a hit with your guests!

Tasty Falafal:

1 can chick peas (garbanzo beans) (blended smooth  in blender or vitamix)
1 onion
2 cloves garlic
1 teaspoon ginger
1 cup finely chopped broccoli
1 finely chopped zucchini
1/2 finely chopped eggplant
ground black pepper
1/2 cup Fresh herbs ~ basil, oregano, parsley, rosemary, spring onions, all finely chopped
(Optional extra for a spicy kick ~ 1 red hot chili pepper)
2 Tbsp olive oil

Stir fry all the veggie ingredients and add to blended garbanzo beans.
To make into balls add:
 2 Tbsp Egg Replacer (mixed with enough water separately to resemble beaten egg whites)
2 Tbsp organic Spelt flour (or any flour of your choice)

Dip the golf size balls of mixture into additional flour, just enough to coat them and deep fry in oil of your choice. Apparently canola oil or coconut oil is the best option for deep frying.
Place on a paper towel afterwards to drain oil residue off the falafal balls and serve.

Stuffed Peppers:

1 Red Bell Pepper
1 Yellow Bell Pepper
1 Orange Bell pepper
1 pack of Ground Veggie Mince or 1 cup dried TVP (reconstituted with 1 cup water)
1 red onion
2 cloves garlic
1 eggplant finely chopped
1 large carrot finely chopped
1 large tomato finely chopped
1 cup mushrooms finely chopped
1/2 cup fresh herbs finely chopped ( garlic chives, rosemary, basil, oregano, parsley and whatever else tickles your fancy)
Sea salt, Black pepper
1 tbsp Braggs amino acids ( or soy sauce)
2 tbsp olive oil

Cut the peppers in halves and scoop out the seeds, place on a baking tray
Stir fry the other ingredients and then scoop the mixture into the peppers
Bake at 350 for 15-20 minutes to soften the peppers slightly
Serve with garnish of your choice
Optional extra : add a dab of Veganaise on the top of the stuffed peer as a tasty garnish.

These are absolutely satisfying and scrumptious!

Tofu Spinach Cannelloni:

  • 12 cannelloni/manicotti noodles, cooked el dente
  • 1 16 oz. jar of your favorite pasta sauce
  • 2 tbsp. olive oil
  • 1 medium onion, chopped
  • 1 1o oz. package of frozen spinach, thawed and chopped – or 1 bag of fresh baby spinach, chopped
  • 16 oz. firm or silken tofu
  • ½ cup soaked cashews, drained and finely ground (optional)
  • ¼ cup shredded carrots (optional)
  • 2 tbsp. lemon juice
  • 2 clove garlic, minced
  • 1 tbsp nutritional yeast
  • 1 tsp.sea salt
  • ¼ tsp black pepper
  • Shredded vegan cheese (optional)
  1.  Saute the onions in the oil until translucent. Stir in the spinach and turn off the heat.
  2. In a bowl, mix the tofu, cashews (if using), carrots, lemon juice, garlic, nutritional yeast, salt and pepper.
  3. Add the spinach-onion mixture to the tofu mixture and stir until well-mixed.
  4. Preheat oven to 350F. Pour a thin layer of pasta sauce on the bottom of a 9×13″ pan.
  5. Fill each cooked shell with filling using a small spoon. Line the filled shells up in the pan and cover with the rest of the pasta sauce.
  6. Cover the pan with foil to keep the shells from drying out.
  7. Bake for about 30 minutes,or until bubbling.
  8. If adding vegan cheese, sprinkle it on top for the final 2 minutes in the oven.

Quinoa Salad:

1 cup quinoa (precooked)
1 tomato chopped
1 cucumber chopped
6 dark green or red lettuce leaves rolled and chopped
6 calamata olives chopped
1/2 cup of sprouts
1/2 cup fresh herbs of your choice chopped (I always use a combination of rosemary, oregano, basil, parsley and chives)

Add ingredients together in a bowl, toss and serve with optional balsamic vinegar or Goddess Dressing.

Tofu Chocolate Pudding:

2 tubs of Silken Tofu (firm) in the vacuum sealed packs
2 bars of Dark Chocolate
2 teaspoons of vanilla essence
1cup of 100% choice grade Maple Syrup

Blend together in a blender or vitamix and place in refrigerator to thicken.

This is healthy death by chocolate....UNBELIEVABLY good!

Raw Vegan "Cheesecake":

Crust ingredients:

1 1/2 cups macadamia nuts (or a combination of walnuts and macadamia nuts)
1/2 cup dates
1/4 cup dried, unsweetened coconut
1 pinch sea salt

White cheesecake filling ingredients:

3 cups cashews
1 large lemon juiced
3/4 cup agave or honey
1/4 cup coconut oil
1 tablespoon vanilla
Up to a 1/4 cup of water, if necessary to facilitate blending

Fruit topping ingredients:

2 cups frozen strawberries


1. Add the macadamia nuts, salt and dates into your blender/vitamix until creamy.
2. Next, get our your cheesecake pan and sprinkle the coconut on the bottom as your very first layer. Press the macadamia nuts and date mixture down into the pan to form the crust.
3. Place filling ingredients into your vitamix/ blender and blend! Add as little water as necessary to facilitate blending. (Try to add as little water as possible.) Pour mixture on top of crust.
4. Place the above in freezer for an hour to set.
5.Place strawberries in blender separately. Blend until smooth and pour this mixture on top of the crust/cream cheese, which was just in the freezer for about an hour. Replace the raw cheesecake recipe back in freezer. Freeze until the "cheesecake" reaches the desired consistency (approx 5 hours)
6. Defrost this raw cheesecake recipe for about a half-hour before eating

Monday, October 22, 2012

Vegan protein sources

How much protein do you need per day?

This is a commonly asked question and there is a simple answer. A normal healthy human needs 1gm protein per 1kg of body weight. This is easily obtainable on a vegan diet, especially if you are making high quality nutritious food choices. To figure out how many kilograms you weigh if you are used to measuring in pounds, just divide your pounds by 2.2. I hope you have immense fun discovering all the wonderful protein sources the earth has to offer. Avoid dry and oil roasted nuts and seeds and those with added salt and sugar, the raw variety are delicious!

Legumes and Grains

Lentils 1 cup Protein 17g
Chick Pea ( Garbanzo Bean ) 1 cup Protein 16g
Black bean 1 cup Protein 15g
Kidney bean 1 cup 15g
Soybean 1 cup Protein 30g
Soy milk 1 cup Protein 7g
Tofu 1/2 cup Protein 20g
TVP 1/2 cup Protein 16g
Brown rice 1 cup Protein 5g
Couscous 1 cup Protein 6g
Oats cooked 1 cup Protein 5 g
Quinoa cooked 1 cup Protein 5 g
Pasta, wheat cooked 1 cup Protein 8 g
White rice cooked 1 cup Protein 3 g
Whole wheat bread 1 slice Protein 4g
Wild rice cooked 1 cup Protein 4g

Nuts and Seeds (raw)

Almonds 1/2 oz Protein 3g
Cashews 1oz (28g/1/4cup) Protein 2.5g
Peanut butter 1 Tbsp Protein 4g
Pecan 1oz (28gm/1/4 cup) Protein 3g
Macadamia 1/4 cup Protein 2g
Walnut 1oz (28g/1/4cup) Protein 5g
Pine nuts 3 Tbsp Protein 4gm
Flax seeds 1 Tbsp Protein 1.5g
Hemp seeds 1 Tbsp Protein 2.5g
Chia seeds 1 Tbsp Protein 3g
Pumpkin seeds 1 Tbsp Protein 2g
Sesame seeds 1 Tbsp Protein 2 g
Sunflower seeds 1 Tbsp Protein 2g
Tahini (sesame seed paste) 1 Tbsp Protein

Vegetables with a high protein content

(Cooked unless otherwise noted)
Asparagus 1/2 cup 10g
Beet greens 1/2 cup 20g
Broccoli 1/2 cup 25 1/2 cup 17g
Corn on the cob 1 ear 48g
Edamame 1/2 cup 65g
Green peas 1/2 cup 61g
Hubbard squash 1/2 cup 51g
Kale 1/2 cup 18g
Mung Bean Sprouts 1/2 cup 11.5
Mushroom Portabella (grilled) 1/2 cup 21g
Spinach 1/2 cup 21gSpirolina 1Tbsp 20g
Sugar snap peas 1/2 cup 33.5g