What is Plant based?
Plant-based whole food or plant-forward eating patterns focus on foods primarily from plants. This includes not only fruits and vegetables, but also nuts, seeds, some unrefined oils, whole grains, legumes, and beans.
Ideally it’s foods that are minimally processed, meaning they are in as natural a form as possible and have had little to nothing added to them to prepare them for consumption.
Can plant based be cheaper?
It is much cheaper to buy and eat plant based, the expensive part comes in when you add costly vegan substitutes for dairy and meat. However, by focussing on a whole food plant based diet you can actually buy great quality and organic ingredients for a fraction of the price.
SPELT TACOS, SPICED VEGGIES, CHILLI SESAME SLAW
- Dried coriander
- Cumin Smoked
- Black Pepper
- Sea Salt
- Avocado oil
- Red Cabbage
- Red Onions
- Spring Onion
- Lime Juice
- Salt and Pepper
- Star anise
- Date/maple syrup
- Sea Salt and Black pepper
- Smoked Paprika
- Sesame seeds
- Hot water
Slice the mushrooms, leeks and aubergine into thin strips
Place a little oil or water into a pan and sauté the leeks till soft.
Add the mushroom and aubergines and cook until browned.
Add the spices to the pan and continue to cook down till water has evaporated.
Finely slice the cabbage, spring onion and grate the carrot, place in a large bowl with the lime and chopped coriander.
Finely slice the red onions and place in another bowl top with hot water and set aside for 10 mins.
Drain and add vinegar, spices, salt and sugar.
Cover with cold water and set aside.
Mix all the ingredients together till you have a smooth thin sauce and pour over the slaw cabbage mix.
Mix dry ingredients together in a bowl and pour in warm water, lightly knead to a smooth dough, cover and let rest for 10 mins.
Divide into 10g balls and roll out on a lightly floured surface.
Heat a non-stick frying pan and cook each taco for 1-2 mins on each side
Place all the toppings on the tacos and enjoy!
CHICKPEA CURRY WITH GREENS AND JEWELLED AMARANTH
250g cooked chickpeas
1 Red Onion
1 inch piece Fresh Ginger
3 fresh Tomatoes/1 carton passata
2tbs garam masala
1/2 tsp ground fenugreek
1/2 tsp turmeric
1 fresh chilli (optional)
200g greens Kale, callaloo, spring greens, methi leaves
2 tbs fresh chopped coriander
Jewelled Ancient grain bowl:
3 Spring onions
Juice from 1 Lime
3 tbsp fresh coriander
50g pumpkin seeds
4 tbs olive oil
- Slice the onions and ginger finely
- Heat up a pan till hot on a medium heat and add about 100ml water
- Add the onions and ginger and sautéed until softened.
- Add your spices and chilli’s and cook on low till aromas are released.
- Add tomatoes and cook down well.
- Add the chickpeas, water and salt and cook until very soft with the lid.
- Wash and chop your greens, de-stalk the kale and chop stalks finely, add to the pan but save the leaves till last.
- When the chickpeas are nice and soft and the curry is cooked, add the chopped greens and take off heat.
- Wash the grains well, taking care not to drop them down the sink as they are very fine. Place in a pan and just cover with water.
- Season well and leave to reach a simmer. Once they do turn the temperature down and allow to steam until fluffy. (this may take a bit of practice but stick with it)
- In a bowl remove the pomegranate from the seeds
- Chop the spring onions, coriander and the pumpkin seeds
- When the water has evaporated and the grains are cooked, fork through all the ingredients and season well with salt and pepper, lime and olive oil.
- Serve hot with the curry or even cold as a salad
RECIPE SPICED SQUASH CAKE
SOFT CAKE MADE WITH SQUASH, DRIED FRUIT AND PUMPKIN SEEDS
- 300g Pureed roast pumpkin/squash
- 1tbs Cider vinegar
- 120ml Oat milk
- 250g White Spelt Flour
- Pinch of salt salt
- 100g coconut/ date sugar/maple sugar
- 95g olive oil/coconut oil melted
- 1tbs Flax seed
- 1tsp Baking powder
- 1tsp cinnamon
- 1tsp Ground ginger
- 1tsp Mixed spiced sweet spice
- 1 Orange, zest and Juice
- 1/2 tsp Ground cardamom
- Optional: 50g Pumpkin seeds 60g Dried Cherries/cranberries/raisins/freeze dried fruit
- Preheat the oven to 180 degrees
- Mix the oat milk and vinegar and set aside.
- Using a grater, remove the zest from the orange and place the juice in a small jug or bowl
- In another small bowl mix the flax seed with a little water to form a paste.
- Sift the dry ingredients together in a bowl.
- Mix the puree with the milk, oil and zest, juice and slowly pour into the dry ingredients and mix till incorporated (do not mix too much as this will make it chewy and tough) you can add any other additions at this point like dried fruits, seeds or nuts.
- Pour into a lined loaf then bake on 170 degrees for 40 -mins or into cupcake moulds and bake for 25 mins
- Remove the cake and leave to cool
KEBAB PATTIES MADE WITH LENTILS AND SERVED WITH PLANT BASED RAITA AND SEASONAL LEAVES
- 500g Cooked brown Lentils
- 1 red Onion finely chopped
- 1 clove Garlic minced
- 1 Chilli
- 1 tsp each dry spices: ground coriander, ground cumin, black pepper, fenugreek
- 3tbs Fresh coriander
- 150g Buckwheat flour plus extra for rolling
- 5tbs dark Soy Sauce
- 2tbs Sundried tomato paste
- sea salt to taste
- 150g Coconut cream/yoghurt
- 1 Lemon Juice
- 1tsp dry spices
- 1/4 Cucumber
- 2tbs Fresh Coriander chopped
- Place the coconut cream/yogurt in a bowl with some lemon juice.
- Finely chop or coarsely grate the cucumber into it and season well with salt pepper and dry spices of your choice. Set aside.
- Mash the lentils roughly in a bowl.
- Finely chop the onions, garlic, chilli and coriander and add to the lentils with the spices soy sauce, tomato and flour.
- Mix to a soft dough.
- Form into small patties.
- Heat some oil in a shallow frying pan and fry the patties till golden brown and crisp on each side.
- Serve with naan, raita, green salad and chilli sauce