Discover how to renew your health with plant-based food

Changing the way you eat could seem harder than it actually is in practice.

That’s why I’ve created Vegan Cuisine. A gathering place for the curious, the converted and those of you ready to dive into a plant-powered lifestyle.

Welcome!

I’m Kate Broughton, lifestyle coach + plant-based educator.IMG_0635 (Small)

If you’re ready to make changes to your life, big or small I’m here to guide you.

So you can be confident taking on new habits, new ways of eating and living.

I help you put your desires into action.

Click here to find out more …

Smokey Almonds

There are some foods that smell better than they taste. Agree?

And there are some smells and tastes that are, … well, so ingrained that to reconnect with them on any level is kinda cool.IMG_20150304_162327194 (Small)

{Can you seeing me skirting around the word bacon here? I just don’t want to have to think about how it ends up on so many plates and overwhelms most cafes on a Saturday morning}

Anyway. Liquid smoke imparts that smokey hickory taste without all the bits I don’t want to think about.

Almonds are a great vehicle for this tasty marinade … and tofu, tempeh … or almost any savoury dish my beloved thinks needs pepping up!

This recipe is inspired by those crazy cats at Thug Kitchen who can handle alot more smoke than me!

If you’re new to using liquid smoke I say proceed with caution until you get the hang of it. It’s potent.

Mix up:

1 tsp smoked paprika
1 tsp nutritional yeast
1 tsp tamari
1 tsp maple syrup
1 tsp liquid smoke
1 tsp water

Coat almonds in the marinade. Bake for 10-15 minutes stirring mid way through. Keep a close eye.

Chop the almonds into salads, spreads for a smokey blast!

Pst Chopped into mashed avocado is outrageous.IMG_20150326_134903682 (Small)

 

 

 

 

 

 

 

Are you setting yourself up?

Tell me.

Is there something that makes you feel good that you’re just not doing?

I’m talking about that thing that recalibrates you, centers you.stepping into new territory (Small)

Maybe it’s an early morning walk, 10 minutes meditation or a practice of gratitude.

Perhaps it’s as simple as drinking lots of water.

I could list a few things that come and go for me. They so easily drop off the end of the endless list. Or just plain get forgotten as life speeds past.

But lately I’ve started to do yoga again.

{Shoulders soften}

It makes me stand still.

{Deep breath}

I feel grounded and connected to my body.

It’s easy not to have the time. But the price of not doing it is really too high.

Without it there’s no pause for me. No loosening up energy and joints.

And here’s the thing. It’s part of a set up. One act of self care begets another.

I eat cleaner. Stand straighter. I face the world stronger.

It’s in these moments of mindfullness that inspirations pop in. Problems are solved. Our next step is revealed.

No matter how simple, our small but important practices help our energy spiral upwards.

They make space for self care aka self love.

Is there something you’re not doing?

Do that. SAM_2296 (Small)

Go Go Goji Berry Bar

We eat a lot of bliss balls in our house. Like these ones and these ones.

But when time is short and the lunchbox calls. I ‘press’ instead of roll.2015-03-12_154504

1 C dried coconut
1 C oats
2 cups dates, chopped (soak if hard)
½ C goji berries, chopped
1 tsp vanilla essence
1 Tbl maple syrup
1Tbl water

Process all ingredients until sticky. Press into a container and freeze for a few hours. Cut into bars and store in the fridge.

6 Quick & Healthy Desserts Kids will Love

Dessert for kids is not always the icing on the, ahem, cake. Sometimes it is pure strategy.IMG_0249 (Small)

By that I mean a vehicle for extra nutrition that’s delicious and won’t have them climbing the walls at bedtime.

Think chocolate and spinach smoothie, or raspberry chia pudding.

When it comes to new foods kids can be cautious. But throw in dates, banana and thicken with chia seeds and they’re proud to share their special pud with their friends.

Keeping dessert natural cuts down on unwanted sugars, dairy products, colours and other unpronounceable ingredients. Heaven knows bedtimes can be challenging enough without extra stimulants!

Here are a couple of family favourites for busy mums who want to give their kids a healthy alternative to what the supermarket has to offer.

Be sure to serve your new treats in fabulous dessert glasses. Secondhand shops are full of them.

TREAT TIP NUMBER ONE

Turn an after school smoothie into dessert.20150227_093419

Blend non dairy milk, a banana or two, a few leafy greens and a dessertspoon of cocoa/cacoa powder.

Serve with homework.

Pour the leftover into a dessert glass. Mix in 1 tsp chia seeds. Chill.

Serve with chopped fresh fruit, coconut, freeze dried fruit sprinkles.

TREAT TIP NUMBER TWO

When bananas are cheap, buy lots and freeze them. A frozen banana blended makes a great icecream and base for other flavours.1796609_818417114851343_2104498000_n

Peach & banana blended with almond milk, 1 tsp ground flaxseed and a few cashews.

Mix n’ match fruit that’s in season and have fun with presentation.

TREAT TIP NUMBER THREE

Chocolate Avocado Mousse
File this one away for Christmas day. Grandma will have fun picking the ingredients!SAM_1771 (Small)

1-2 large, ripe bananas
1 avocado
¼ cup raw cacao powder
½ tsp ground cinnamon
1 Tbl maple syrup
1 Tbl water
Pinch of cardamom (optional)
Pinch of chilli (optional)
Add all ingredients to a blender or food processor and blend until smooth.
Serve in a pretty glass and top with berries.

TREAT TIP NUMBER FOUR
Don’t for a minute think these wee tarts are complicated. I’ve happily whipped them up around dinner time. They’ll be even better after a night in the fridge.SAM_2387 (Small)

Makes about eight shells
1 cup oats
1 cup prunes (you can use dates but you’ll have to soak them)
¼ cup cranberries

Process oats. Add prunes and cranberries. Process until the mixture sticks together.
Press into lined tart tins or similar shape. The lining helps you get them out in one piece. Chill until you need them. Carefully peel back the lining.

Fill with blueberry cream, any of the above creams or simply blend frozen berries and banana. Have fun decorating!

Blueberry cream
1/2 cup chopped raw cashews
1/2 cup blueberries
1/2 cup of coconut water or water
1/2 teaspoon vanilla extract
Pinch of ground cinnamon
Pinch of ground cardamom

TREAT TIP NUMBER FIVE

Peach Raspberry Crisp
5-6 peaches, sliced
Drizzle of maple syrup (apple syrup)
1 cup raspberries

1 cup rolled oats
½ tsp cinnamon
Pinch of salt
2 Tbl maple syrup (apple syrup)
1 Tbl waterraspberry peach crisp (Small)

Preheat oven to 180 C.
Bring the peaches & a little water to boil and simmer until tender ~10 minutes. Remove from heat and drizzle with a little maple/apple syrup to taste. Transfer to a ovenproof dish. Mix in the raspberries.

Combine oats, cinnamon, maple syrup & water together. Sprinkle on top of fruit and bake for 20 minutes. Serve with coconut yoghurt.

TREAT TIP NUMBER SIX
This comes into the category of parental self care!
Reserve for special occasions. The blueberry sauce however can go on anything.1230018_721444621215260_2628154_n

11/4 cups coconut meat
½ cup macadamia nuts
1½ Tbl coconut sugar/agave nectar
1 tsp vanilla extract

Blend until smooth.

Blueberry topping
1 cup blueberries
¼ cup maple syrup,
pinch cardamom,
lemon zest

In a small pot heat all the ingredients just until the berries are hot enough to start bursting. Allow to cool before spooning on top of coconut cream. Garnish with a few fresh berries and mint.

 

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You may also like:

Ice Cream Without The Extras and Why I Don’t Drink Milk

 

How To Make Raw Pasta Sauce

There have been a couple of stand out new dishes that have delighted us this summer and this is one of them. IMG_20150122_195008253 (Small)

Easy. Tasty. And full of fresh readily available nutrients.

The good thing about raw foods is they’re loaded with water, which fills you up. It never ceases to amaze me how satisfying they can be.

First up. Cover the sun dried tomatoes in water and soak for a couple of hours. Avoid the ones packaged in oil. (You can always rinse the oil off for a cleaner meal.)

You will need:

1.5 cups sun-dried tomatoes, soaked in just enough water to cover
4 cups fresh tomatoes
2 cloves garlic
1 tsp apple or maple syrup
Green olives ~ half cup
Black olives (I like loads of both)
1 cup fresh basil
1 Tbl tamari

Blend:

1.5 cups sun-dried tomatoes & soak waterpasta marinara (Small)
2 cups fresh tomatoes
Garlic
Apple syrup

Pour into a large bowl and add:

Rest of fresh tomatoes, chopped
Green olives, sliced
Black olives whole
Basil, sliced
Tamari.

Gently stir in zucchini noodles.

Adapted from Brenden Brazier’s Thrive Foods cookbook.

You may also like Zucchini Noodles with Alfredo Sauce.

Vegetable steam-through

Throwing brown rice or quinoa in the rice cooker first thing can be a great basis for nutritious throw-together meals for later in the day.20150210_132415

It could turn into anything: salad, a vege steam-through or form the basis for burgers.

In any case it feels good to have the foundation of a dish on the boil. I love nothing more than having dinner (or at least part of it) sorted by the end of breakfast.

Since I was under siege by my scallopini patch, a vegetable steam-through won out.20150210_132650

By the way, a steam-through is my version of a stir fry. Only healthier. It’s infinitely flexible in a unfussy mid-week kinda way. And is delicious.

It goes something like this.

1 onion, chopped
Half vege stock cube (Rapunzel)
1 scallopini, sliced
Handful cherry tomatoes
Sprigs of fresh thyme, oregano, rosemary
1 large garlic clove, pressed
Sprinkle of dried chilli flakes (optional)
Tamari
Salt & pepper
Toasted pumpkin seeds

To a large pan add 1 cup of water, stock cube, onion & scallopini. Bring to the boil & simmer.
Add cherry tomatoes, fresh herbs & garlic.
Cover and cook over low heat for ten minutes until cooked. Add a splash more water if sticking.
When cooked add about half cup cooked brown rice and toss with tamari and seasonings.

Serve with fresh tomatoes & toasted pumpkin seeds.

Zucchinis, red peppers & aubergines will all work beautifully. And a dollop of cashew cream stirred in the end. Divine.

You may also like to read about why I cook without oil

A Gift of Words

This year, rather than choosing one word to be my guiding light for the year ahead, I’m choosing four.

Or rather they’ve chosen me.

They’ve taken up residence in my heart. And true to their metaphor they’re shining bright.IMG_20150127_074838030 (Small)

I’m going to take you on a journey.

A Christmas journey.

Down country roads lined with summer grasses. Through winding valleys where the sun beats down making the whole world smell like summers when you were a kid.

Past the two-classroom school, past where the old shop used to be, there’s a church.

The Church of the Good Shepherd. A stained glass window tells it’s story. Farming families live here. The coast is close by.

Christmas brings me back every couple of years to sing shoulder-to-shoulder with folk I grew up with. To say “Hi” to my childhood mate buried outside.

This Christmas day we learnt about four candles. Four words.

These candles are lit in the month leading up to Christmas. They are the candles of Advent.

HOPE
The first candle is the candle of hope. This candle is lit in the darkest corner of the church. There is always hope. We must never lose this! Express your longing for peace, wellbeing and healing, and keep this candle burning in your darkest places.

Have hope.

PEACE
The second candle is the candle of peace. Take a moment and feel your shoulders soften in the presence of peace. It can seem elusive in a world gone mad. Even when disharmony reigns there is always a way to peace.

Seek peace.

JOY
With hope and peace in our hearts we can make joy. So often joy is stifled under the weight of obligation. The ‘shoulds’ the ‘have tos’. A measure of success is how joyful you feel. Not how clean your house is, or how rich you are. Joy is all around us in the laughter of children, the colours of sunset, music and togetherness. Sometimes it comes easily like a wellspring from deep within us. But it’s also a choice. An attitude. One that needs exercising.

Make joy.

LOVE
The fourth candle is that of love. When in doubt. Love more. When in pain. Love more. By practising love we can make our lives more fulfilling, peaceful and loving.

Learn from love.IMG_20150127_075801829 (Small)

With all of mine to you. Have the best year yet.

Love Kate

PS Sprinkle these words on your day … your year.

Raw Zucchini Noodles with Alfreda Sauce

The simplicity of this dish suits the relaxed nature of picking your summer vegetables from the garden and throwing together something easy for lunch or dinner.

Just be sure to soak your cashews in the morning.zucchini noodles in alfreda sauce (Small)

Adjust the combo of vegetables to suit your taste. You can pretty much go anywhere with this dish.

I like to add strips of steamed kale. Thin sliced red capsicum or steamed/raw broccoli make nice additions also. zucc noodles (Small)

2 large zucchinis
Bunch cavelo nero or other kale
Cherry tomatoes
Fresh basil leaves

1 cup cashews, soaked for at least 2 hours
1 Tbl lemon juice
2 tsp tamari
2 cloves garlic, minced
1 Tbl nutritional yeast
½ tsp apple cider vinegar
1-1½ cups filtered water
Pinch cayenne
Salt & pepper

  • Finely slice zucchinis into long strips using a serrated peeler, mandolin, spiraliser or knife.
  • Slice long strips of kale and steam over boiling water for a few minutes.
  • Rinse cashews well. Add to blender with other ingredients.
  • Blend until smooth.
  • Assemble noodles, kale and sauce together with cherry tomatoes, fresh basil and cracked pepper.

And for all those extra zucchinis in the garden, you may also like this gluten free zucchini fritter recipe.

 

 

 

The best three ingredients you'll ever combine

Correction.

The best three ingredients for a sweet you’ll ever combine.

This Walnut Sauce has truly got the award for the savoury version.

choc balls

 

You will also like these:

Chocolate coated cookie dough truffles

oh and probably this brownie

Sugar-free sweet potato brownie

 

 

 

Vegan Christmas Cake

This cake is a good mix of ‘easy’ + ‘Xmas-spice-fruity combo’.

And with molasses and not too much sugar I call it health food. Actually I’ve been known to call it breakfast!IMG_0199 (Small)

It’s not a long lasting cake but never needs to be!

675 g mixed fruit
450 ml water
150 ml oil (rice bran)
350 g wholemeal self-raising flour
1 Tbl molasses
1 lemon, zested
2 tsp ground mixed spice
75 g raw brown sugar
3 Tbl sherry or rum

  • Heat the oven 150. 
  • Grease and line a round cake tin. 
  • Mix all the ingredients, except the sherry and beat well until evenly mixed. 
  • Bake for about 1 1/2 to 2 hours until risen and firm to touch. 
  • Allow to cool slightly in the tin, then spoon the sherry over the top and leave in the tin until completely cold. 

You may also like:

Fruit loaf

Rhubarb cake

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