October 2013 - Coconut and Berries

Vegan Delish App: Recipe & Giveaway!

I’m sure many of my readers are already familiar with Carrie. But if not, here’s a little introduction:

“Carrie Forrest is a graduate student in public health nutrition, author of the popular blog, Carrie on Vegan, and creator of the best-selling app for iPhones and iPads, Vegan Delish, featuring healthy recipes using whole food ingredients. As a thyroid cancer survivor, she is keenly aware of the health benefits of a plant-based diet. Carrie has been vegan since 2010 based on her love for animals and a commitment to making the world a more compassionate place.”

As you can probably tell, Carrie’s a pretty inspirational woman. She’s doing a wonderful job in educating others about the benefits of a wholefoods, plant-based diet, and with her advice and tips, recipes and app she makes it more than possible for anyone to follow suit.

Vegan Delish is exactly as it’s described “A Dynamic Recipe App to Nourish Your Healthy Life”. Carrie has thought of everything to make it as easy as possible to eat good, healthy, vegan food.

You can see the iTunes preview page for the app here and read what other people have to say about it too.

A long with an abundance of frequently updated recipes, there are several snazzy features:

- You can save all your favourites in a file for later with just a click of a button. Especially useful for someone like me who’s always coming across new recipes to try and then forgetting about them.

- As well as browsing the recipes from A-Z, you can search by category. There’s a huge list of categories from the typical Breakfasts, Main Dishes and Desserts to Holiday, Party Foods, Pressure Cooker, Kid Friendly and more. I liked that you can also search by keyword- it’s always useful to be able to find a recipe when you’ve got a few things hanging around but don’t know what to do with them. A search for black beans, for example, pulled up the likes of “BBQ Baked Beans,” “Jalapeno Baked Bean Hummus” “Slow Cooker Indian Stew” and “Spinach & Black Bean Brownies”!

- You can share your top picks on social media, email to friends or print with a single click.

- Finally, another brilliant feature is the Shopping List. Again, Carrie’s made it all too easy for us. When looking at a recipe we can click the ingredients to add them individually to our list, or, if we don’t have any of them, add them all in one go. No excuses for forgetting to buy a key ingredient.

Carrie was kind enough to let me share one of the recipes from the app with you which I’ve just made and love! No-Bake PB & J Pie! It’s a delicious, decadent-tasting dessert, but as with all the recipes, it’s made using only wholefoods.

No Bake PB&J Pie

Published with permission of Vegan Delish

Ingredients:

12 ounces/350g silken tofu
2 tablespoons cold water
1/2 cup strawberry preserves (no added sugar)
2 cups almonds
1/4 cup peanut butter
1 cup medjool dates, pitted
1 cup rolled oats
1 1/2 cups medjool dates, pitted
1/2 teaspoon vanilla extract

Instructions:

1. To make the crust, place almonds in the bowl of a food processor. Process on high for 30 seconds until almonds are finely ground. Add oats to the almonds in the food processor and process for another 15 seconds or until both ingredients are finely ground.

2. With the processor running, add the dates one at a time or until all three ingredients are combined. Pulse in the water to moisten.

3. Use a spatula to pour the ingredients into a pie dish and use your hands to press the mixture evenly in the dish, including up the sides. Put the crust in the refrigerator to set while you make the filling.

4. To make the filling, combine the tofu, strawberry preserves, dates, vanilla extract, and peanut butter in a high-speed blender and process until smooth.

5. Pour the filling mixture into the pie crust and use a spatula to smooth. Let the pie set in the refrigerator for at least two hours before serving.

Serves 10

Note- Pictured above is my mini version ( I quartered the recipe, used raspberry preserves and also added a little fruity drizzle, just raspberry preserves thinned out with water). Most of the recipes follow the same theme as I’ve been talking about recently- quick and easy whilst still being tasty, nourishing and satisfying.

I”m submitting this recipe to the weekly link-ups: Healthy Vegan Fridays and Wellness Weekends

Now it’s giveaway time!

I’ve got three free codes for the app so we’ll have three winners. Unfortunately, the codes only work in the US so this is open to US readers only. I’ve got a few other giveaways lined up for UK readers though so stay tuned! The app itself is available to iphone/ipad users worldwide for just $2.99 or £1.99. You’ve got until Monday to enter- details below.

a Rafflecopter giveaway

I’ve somehow managed to narrow down my selection to just a few recipes to go on the “must try soon” list: the Pumpkin Spice Muffins (gluten-free, grain-free and sugar-free!), Curried Stuffed Mushrooms, Ginger-Hemp Dressing and the Zucchini-Corn Fritters. How good does that all sound?

Good Luck!

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Smoky Black Bean, Potato & Avocado Hash

I hesitated as to whether I should post this one- it’s hardly a recipe at all really- more of a simple, tasty meal idea. I know a lot of my readers are experienced cooks, more than familiar with cooking vegan, but some of you are also just getting started cooking plant-based meals.

When I went vegan was the first time I really got into cooking. I taught myself to cook using recipes and it took me quite a while to get comfortable with experimenting in the kitchen and adapting other recipes to my own tastes, rather than following them strictly to the letter.

This is one of those basic recipes which you can follow as written, if that’s what you’re happiest doing, or adapt to your own tastes with different vegetables and spices, if you’re more of an experimental cook.

Even for those of us who cook a lot, there are days when inspiration is absent (at least for me!) and it’s nice to have a few no-brainer dishes in your back pocket for these situations. This Smoky Black Bean, Potato & Avocado Hash is one of those.

Just a few humble ingredients, but combined with some spices and heat they turn into something a bit more special.

I made enough for 1 with leftovers for lunch, 2 small-ish servings or to serve a few people as a side-dish (I’m envisaging BBQ baked tofu, corn on the cob-if in season-and a quick green salad…). Or, if you’re following my own advice, make a larger batch and eat it for lunches a few days in a row. It will keep well in the fridge (Just add the avocado fresh to each serving).

Smoky Black Bean, Potato & Avocado Hash

2014-05-26 15:17:41

Serves 2

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Ingredients

1 Medium Potato, peeled and diced
1/2 Tbsp Olive Oil
1/2 Onion, diced
1 Clove of Garlic, minced
1/2 Red Pepper, diced
1/2 Green Pepper , diced
1/2 tsp Smoked Paprika
1/2 tsp Cumin
1/2 tsp Chili Powder
3/4 C (1/2 Can) Cooked Black beans
1/4 tsp Liquid Smoke (optional)
1/2 Lime
To serve: At least one of the following: avocado, fresh coriander, chopped green onions, nutritional yeast, cashew sour cream, extra lime

Instructions

Boil potatoes for 5 minutes, or until almost tender. Drain and set aside.
Meanwhile, heat a large pan over medium heat with the olive oil. Add the onion, cook 1-2 minutes, add peppers and cook a further 2 minutes.
Add potatoes, along with spices and a generous pinch of salt and cook, stirring occasionally for 5-10 minutes, until vegetables are fairly soft.
Add the beans and continue to cook for a couple of minutes to allow them to warm through and soak up the flavours. Add the liquid smoke (if using) and the juice of half a lime.
Serve with your choice of toppings.

Coconut and Berries http://www.coconutandberries.com/

If you’re into these flavours and are up for something a bit more involved, try my Smoky Black Bean Empanadas with Chipotle Sour Cream!

What’s your cooking style? Rigid recipe follower? Or make-it-up-as-you-go?

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Miso-Curry Roasted Squash with Crispy Chickpeas & Kale

Hello all! Hope you’ve had a good weekend wherever you are in the world. Mine included some work, a trip to the farmers’ market, a rainy canal walk with a friend, and, unsurprisingly, some cooking!

Squash is definitely one of my favourite foods at this time of year and I adore seeing all the different varieties piled high at the Farmers’ market. I snapped a quick picture yesterday as they were too pretty not to share.

I managed to resist buying them all and reminded myself that the market will be there next week and the week after and so on…so there will be plenty of time for more squash. I did pick up one though. I don’t actually know what variety it was, I mainly chose it because I liked the colour/markings and because it wasn’t as huge as some of the others. I am cooking just for me most of the time!

I so enjoyed my Thai Tempeh Red Curry last week and still had half of the little jar of paste sitting in my fridge so was keen to do use it in something else.

In this recipe chunky pieces of squash and chickpeas get a generous coating of a blend of red curry paste, miso and olive oil, before heading to the oven for a roasting. When the squash is lovely, soft and sweet and the chickpeas are crisp, they’re mixed up with silky ribbons of kale, massaged in a dressing made from the leftover miso-curry sauce, along with pumpkin seeds and fresh coriander for added yumminess.

This recipes’s a cinch to put together, especially since this squash was actually easy to chop! I have a scar on my thumb testament to a previous battle with a butternut…

I used these Tamari-Roasted Pumpkin Seeds from Clearspring, as I was feeling extra lazy and didn’t want to get out a pan to toast my pumpkin seeds. Though thinking about it now, you could just throw raw pumpkin seeds onto a baking sheet and roast them for a few minutes while your squash and chickpeas are in the oven.

Miso-Curry Roasted Squash with Crispy Chickpeas & Kale:

(Adapted from Super Natural Every Day)

1 Small/Medium Squash (Mine was 500g/Just over 1lb), cut into large chunks/moon shapes (if you’re using a butternut you’ll need to peel it)
1 1/2C/1 Can Cooked Chickpeas
1/4C Olive Oil
1/4C (scant) White Miso
1T Red Curry Paste
2T Lemon Juice
3C Kale (I used Cavolo Nero), de-stemmed and cut into ribbons
1/3C Pumpkin Seeds, Roasted
Large Handful of Fresh Coriander/Cilantro, roughly chopped or simply de-stemmed

Combine the olive oil, miso and red curry paste in a small bowl and toss about 1/3C of this with the squash and chickpeas in a large bowl. Use your hands to make sure it’s all coated. Spread onto a baking sheet and roast for 25-30 minutes, until squash is tender and chickpeas are crisp.

Meanwhile, whisk the lemon juice into the remaining miso-curry mixture until emulsified. In the large bowl you used for the vegetables, toss the kale and the dressing (you may not need all the dressing). Massage with your hands until the kale shrinks down a little and gets silky.

When squash and chickpeas are cooked, toss with the kale, remove to serving dishes or a platter, sprinkle with pumpkin seeds and coriander, and serve.

Serves 3-4

PRINT RECIPE HERE

My Warm Butternut & Lentil Salad with Tahini Dressing is another of my favourite squash recipes. What are yours? Send them my way please!

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Chocolate-Orange-Goji Cookies

Hurrah, it’s Friday!

I’m dropping in with an easy, tasty cookie recipe for you to make over the weekend.

This was inspired by The Raw Chocolate Co’s award-winning Goji & Orange Raw Chocolate. I was lucky enough to sample a whole load of their products recently and fell in love with this flavour in particular. Chocolate-orange is a classic of course, but the addition of goji berries adds a little something extra to these cookies.

Even if you’re not too sure about gojis on their own (I’m not!) they really are yummy here, trust me on this one! The Raw Chocolate Co’s Chocolate-covered Goji Berries are also pretty delicious.

These Chocolate-Orange-Goji Cookies are made from all good-for-you ingredients, are gluten-free, and can be either raw or baked! They have a lovely chewy texture, rich chocolatey taste with fruity undercurrents from the orange and gojis. I know you’re going to love them!

Chocolate-Orange-Goji Cookies (*No-Bake or Baked):

Yield: 7-10 small cookies

Ingredients

1 C Nuts (I used 1/2C Walnuts, 1/2C Almonds but most should be fine)
1 Tbsp Ground flaxseed
2 Tbsp Cocoa
Zest of 1 large orange
1/4 C Brown rice flour
1/4 tsp Baking soda
1/8 tsp Salt
2 1/2-3Tbsp Agave nectar
3 Tbsp Goji berries

Instructions

Preheat oven to 180C/350F. Line a baking sheet with parchment paper.
Using a food processor, process nuts, ground flaxseed, cocoa, orange zest, flour, baking soda and salt until a fine meal. Careful not to over-process though. Add the agave nectar, starting off with 2 1/2 Tbsp. Process again until the mixture holds together when squeezed between your fingers. If it still looks a little dry (will depend on the variety of nuts used) add the remaining 1/2 Tbsp of agave and process again. Finally, add the goji berries and pulse two or three times to incorporate.
Roll balls of dough with your fingers (approx 1 heaping Tbsp each), flatten into a cookie shape and place on your prepared baking sheet about 2” apart.
They should look like the below picture- not too wet, not too dry.
Bake for 8-10 minutes until the cookies are dry on top. Allow to cool completely before removing from the baking sheet (they firm up as they cool).

Notes

*Note: For no-bake cookies, omit the baking soda and, either roll into balls and refrigerate or press into a container, refrigerate, and cut into squares.

http://www.coconutandberries.com/2013/10/25/chocolate-orange-goji-cookies/

I’m submitting this recipe to the weekly link-parties, Wellness Weekends and Healthy Vegan Fridays

What’s cooking in your kitchen this weekend?

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Raw Foods for Winter

Now, if you’re anything like me, you might well be thinking that raw food isn’t particularly suitable for winter and cold weather. We’re naturally drawn to warming, comforting foods at this time of year, and my associations of crisp, fresh, raw salads just didn’t fit into this picture. Nevertheless, at this time of year we’re all extra susceptible to getting ill and it’s now when we need to be taking extra good care of ourselves and eating the most nutritious foods possible. Raw food is just that!

So, how to make raw meals that are just as warming and comforting as our cooked favourites?

That’s where Tanya comes in.

Tanya Alekseeva is one of the UK’s leading raw food chefs and educators and blogs over at better raw. If you haven’t met her yet, definitely read her amazing story of transformation.

Tanya’s e-book “Nourished - Comforting Raw Food Recipes for Winter” addresses the issue of eating raw in winter, with lots of useful info and recipes.

- It’s a full-colour book with pictures of all the recipes, along with step-by-step instructions. It’s always nice to know what you’re aiming for!

- The book’s got you covered for drinks, breakfasts, sauces, sides, snacks, meals and desserts. There are some real show-stoppers in here which I think would be especially fantastic to serve to guests, along with dishes ideal for everyday eating.

- It includes some great tips for eating raw when it’s chilly out, many I hadn’t thought of, but which make such a big difference.

- There’s also a guide to local and seasonal produce and recommended equipment for a raw kitchen.

Note, most of the recipes don’t require specialist equipment and if you’ve got a good knife, a blender and/or food processor you’ll be able to make most. About a quarter do call for a dehydrator though, something I don’t own (yet…), so I couldn’t make these, slightly torturous as they all looked really good. If you do have a dehydrator you’ll definitely want this book!

- Particularly handy if you’re new to raw food, there’s also a glossary of ingredients you might be unfamiliar with.

You can find a full list of the recipes included and more pictures here, but this is what I made:

First up, I tried the Apple & Cinnamon Chia Pudding. This was a really tasty, light breakfast. It’s creamy, mildly-spiced and sweet, even with only fruit to sweeten it. I would probably add less almond milk next time though as I like my chia pudding a little thicker.

I really wanted to try one of the main-dishes from the book but struggled to make a decision with so many options. Lots of the recipes might sound like conventional dishes: “burgers”, “ noodles” “mash”” “pie” and “curry”, but they’re probably not what you’re expecting! Tanya’s given these traditional dishes a raw make-over, but their healthiness definitely doesn’t compromise their flavour.

I decided to put together a few of the recipes for a meal with some serious wow-factor. Here we have the “Winter Sun Burgers”, “Tangy Cabbage Salad” and “Ranch Dressing”. The burgers were rich and flavourful. They’re very easy to make too, just a few ingredients and a food processor is all you need. I’m already planning on using the same mixture and blending it up a little more and using it as a dip

The cabbage gets jazzed up with a yummy raspberry vinaigrette (Tanya suggests using frozen berries if they’re not in season where you live).

I’m not exaggerating when I say that the ranch dressing was absolutely incredible! I could have eaten this stuff with a spoon! I’m definitely going to be making it regularly. Note: there wasn’t any water listed in the ingredients and I found I needed to add some to get a smooth, pourable consistency. I also subbed tamari for the liquid aminos listed as I didn’t have any.

A perfectly satisfying meal, and I didn’t miss hot food at all.

The last of the recipes I tried was the “Spiced Hot Chocolate”. This was creamy and indulgent-tasting, and it would have been hard to believe it was healthy if I hadn’t made it myself. You can still have warm food eating raw, just as long as you don’t heat foods above a certain temperature which is thought to damage their nutrients. Blending all the ingredients on high with some hot water made this plenty warm enough, and the kick of cayenne added extra heat.

(Pictured above with store-bought raw oatmeal-raisin cookies)

Tanya has kindly allowed me to re-print the recipe here for you all to enjoy.

Spiced Hot Chocolate:

1C Almonds, soaked overnight
4C Pure water (2C cold, 2C hot)
½C Pitted dates
¼ avocado
2T Raw cacao powder
1T Agave nectar
¾t Cayenne pepper

Rinse the nuts, drain and blend with 2 cups cold water.

Strain the liquid through a nut milk bag/cheese cloth/stocking to remove the pulp. Pour the strained milk back into blender and add the rest of ingredients including the hot water, blend on high. Enjoy immediately.

Serves 3

The next recipes I want to try are the Pecan Pie Shake, “Never Miss Meat” Stroganov, Root Veggie Satay Noodles…and the Traditional Apple Crumble with Vanilla Sauce! You can get your hands on the book instantly by downloading it from Tanya’s website, better raw, here.

I know it’s only October, but December will be here before we know it! Tanya’s book of raw Christmas recipes- “Festive”, is one I’m definitely considering. There are always so many parties and social events at this time of year, not usually involving the healthiest of foods, but with these recipes you’ll be well-equipped to wow friends and family with healthy and delicious raw alternatives.

You might want to check out Tanya’s other e-books:

“Purified - Your Complete 7 Day Detox Program” and “Seduced - Raw Chocolate Recipes to Get Very Excited For”

If you’re in the UK you might also be interested in the workshops Tanya runs in London- coming up very soon, with just a few spots left are the Comforting Raw Foods for Winter Workshop (THIS Saturday 25th October) and the Raw Food Christmas Festivities Workshop (7th December).

Do you try and incorporate raw food into your diet? I’d love to hear your thoughts about raw food in general.

Note: I was provided with a copy of the book for review purposes, but all opinions expressed are my own.