Iron-rich truffles kids will love

And mums and dads!

Here we combine iron rich foods – prunes, walnuts, raw cacao, pumpkin seed butter + dates – for a power packed nutritious snack.

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Serve these with a blueberry smoothie and you’ve got the important vit C to aid the iron absorption.

Pumpkin seed butter is my new best friend. It’s full of healthy proteins, fibre and important minerals such as zinc and iron. Lathered on a piece of rye topped with fresh watercress or microgreens and I’m a happy girl. If your small people aren’t so into it, try this recipe or use it when other nut butters are called for.

But first here’s a great after school snack idea. Dry toast pumpkin SAM_1946 (Small)seeds and sprinkle in some tamari at the end. It only takes a couple of minutes before the seeds start popping so stay close!

For the truffles you will need:

1 cup pitted prunes
¼ cup pitted dates (soak in hot water if hard)
½ walnuts
3 tablespoons pumpkin seed butter
½ tablespoon maple syrup
2 tablespoons raw cacao powder
½ cup finely grated unsweetened coconut

Process the walnuts, dates and prunes.
Add the cacao and coconut, scraping the bowl as needed.
Add the remaining ingredients and run until fully mixed. If it’s hard on your processor, take it out and mix by hand.
Roll the mixture into little balls. Refrigerate for at least 1 hour.

Note: you can use regular cocoa powder but raw cacao will pack in more nutrients, particularly iron.

This mixture is quite moist. You can add rolled oats or buckwheat to firm it up if you need. And try rolling the truffles with gloves on – it’s much easier!

For more iron-rich ideas for you and your kids click here.

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Pumpkin Satay

Apart from wrestling the skin off the pumpkin this is a very quick and easy recipe that is rich + delicious!

Be sure to squeeze some fresh lime juice over it and cover it in fresh coriander (cilantro).IMG_20160524_161028 (Small)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

You will need:

4 cups chopped pumpkin
1 red onion
2 tomatoes, chopped
2 Tbl peanut butter
2 Tbl tamari
2 Tbl root ginger, minced
½ tsp tumeric
Chilli flakes (optional)
½ salt

Bring 2 cups of water to boil with the onion and tomatoes. Add tumeric, salt, pumpkin & peanut butter. Simmer for 10 minutes. When the pumpkin is cooked add ginger, chilli and tamari.IMG_20160523_125244103 (Small)

I let it sit a while before adjusting the seasonings, reheating and serving.

Serve with fresh coriander, lime and brown rice.

If you have leftover pumpkin try this fragrant Thai pumpkin soup or creamy five-spiced version

And if you want more recipes and event happenings you can sign up to my newsletter here. I’ll be very kind to your inbox :)

 

How to make creamy pumpkin soup with an exotic twist

I know you already make great pumpkin soup. It’s one of those foundational foods that soothe our way into winter.IMG_20160530_103319 (Small)

Some of the best pumpkin soup I’ve eaten has been Thai inspired. Think lemon grass, coconut and kaffir lime … delicious! Hard to beat … that is until now.

This recipe adapted from Mark Reinfeld’s The 30-Minute Vegan’s Taste of the East keeps you in Asia but plays with flavours of the Orient.

You’ll need:

1 Tbl sesame oil
1 onion, chopped
2 big cloves garlic, minced
1 Tbl fresh ginger, minced
4-5 cups pumpkin, chopped
5 cups vegetable stock
2 Tbl tamari
1 tsp five spice
½ tsp ground coriander
½ tsp sea salt, to taste
½ cup cashews, toasted
Fresh coriander to garnish

1. In a medium hot oven roast cashews for 10 minutes. Shake the pan once you smell them roasting and be sure not to burn them as they brown up quickly.
2. Saute onion, garlic, ginger in sesame oil. Add pumpkin, stirring.
3. Pour in water/stock and simmer until pumpkin is cooked.
4. Add the rest of the ingredients and stir.
5. Blend in batches.

Serve with fresh coriander.

Here’s the link for that Thai Pumpkin Soup. You’ll want that one too.

Feel free to share with your friends.

And if you want more recipes and event happenings you can sign up to my newsletter here. I’ll be very kind to your inbox :)

How to make your own non dairy yoghurt

Have you tried it?

It’s pure white and silky with just the right amount of tartness.IMG_20160422_072033 (1) (Small)

There’s no sugar, no chemicals, no animal proteins. And it’s so deeply satisfying that you won’t mind paying the extra dollars for it.

I’m talking about coconut yoghurt.

Yes there is fat. Diving into bowls of the stuff will not serve you in the long run.

But used as a condiment on your morning cereal or mixed into a delicious dressing for a savoury salad, or, my favourite, on top of a steaming bowl of dahl and you’re all good.

I’ve tried to make it several ways with disappointing results. Until I discovered Artisan Vegan Cheese expert Miyoko Schinner’s method.

Try this at home and you will end up with a large jar of natural dairy free yoghurt.

You will need:IMG_20160418_143945 (Small)

2/3 cup cashews, soaked
4 cups coconut milk or non dairy milk
3 Tbl coconut yoghurt as a starter

  • Drain and rinse cashews.
  • Blend with 1 cup of coconut milk
  • Mix blended cashews with remaining 3 cups of milk in a saucepan and warm over low heat until warm on the wrist (43°C).
  • Remove from heat.
  • Add 3 Tbl coconut yoghurt and stir until thoroughly mixed.
  • Pour into a clean glass jar, cover and place in a warm place for 4-8 hours until set.

Your yoghurt will store in the fridge for 1-2 weeks, and be sure to make your next batch before you’ve finished it all!

Things to look out for:

If your milk is too hot it will kill the bacteria. Aim for warm milk. A kitchen thermometer can help with this – so far my wrist has been spot on.

Make sure your jar is clean when culturing.

If your mix hasn’t set after 4 hours leave for another couple of hours. I tend to leave mine on or near a sunny window ledge depending on the season. If it gets too hot while culturing the yoghurt will separate.

And remember people have been making yoghurt for thousands of years. Feel your way into it and you just might find yourself culturing all sorts of things!

 

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The Great Vegan Food Quest: Wellington

Dear old Wellington, you greeted me with grey skies and farewelled me with sunshine. Whatever the weather, eating delicious vegan food in this city is easy.

The first stop on my vegan discovery tour was:

Queen Sally’s Diamond Deli, Queens Drive, Lyall Bay

This is a neighbourhood bolt hole and well worth a trip out to the beach (catch the number 3 bus from town).

252 (Small)You’ll be delighted to be there before you’ve even got to the counter. There’s lots to look at.

And when it comes to the food, vegan co-owner Katie Richardson has got you covered.

There are plenty of vegan options … black bean beetroot cakes with basil cream sauce, tofu soba salad, fennel rice salad, hazelnut cupcakes, cookies and a fabulous range of preserves to take away. Cosy up in here. There’s lots to enjoy.

But save some room for after your walk on the beach. Just around the corner on the beachfront is Queen Sally’s older sister:

The Maranui Cafe, Lyall Bay Parade

If you’re staying with friends and family in Wellington, chances are they’ll take you here. If not, take yourself.

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Arrive early on the weekend as it’s super popular. Why? The setting is spectacular. It was once the old surf lifesaving building so sits in the middle of Lyall Bay beach.

Building a vegan cooked breakfast out of Maranui’s menu is totally doable.

But for plant-based heaven go straight to the scrambled tofu. Tasty. Generous. You won’t need to eat for the rest of the day!

And like the deli, their counter top is flush with vegan delights.

Let’s head into town.

 

Feeling the urge to “do lunch” in the city? Head to:

Loretta, 181 Cuba Street

I felt stylie just sitting there. The aesthetic is solidly spacious and minimal. I loved it.

Co owner Mark Weir immediately had me interested in the black barley salad. Originating in Ethiopia, the grain has a nutty taste giving the salad a lovely texture.261 (Small)

My friend had the mixed roasted salad with tahini cream dressing. Our drinks were equally fresh and alluring: rhubarb and rose; strawberry and mint.

I’m not one for desserts but the vegan chocolate raspberry mud cake undid me.

There’s enough on the menu here to satisfy. Loretta is a little more than cafe prices but then … it’s a little more.

What do you do after a great lunch? You go out for dinner!

The Ramen Shop 191 Riddiford Steet, Newtown

This place is low key and casual with a couple of vegan noddle bowls on the menu. And if you need a tofu-rice hit The Ramen Shop do that too – with generous servings of tofu. Unfortunately the tofu buns had dairy in them but the American Pale Ale made up for it!

Thorndon Farmer’s market265 (Small)

Early Saturday mornings are made for vege markets. And whilst the one on Hill Street is teensy it’s got organic produce, nuts, blueberries and vegan cheese. Susan Assadi’s delicious cashew cheese was a happy discovery. Watch out for her label Persian Feast.

Needing a mid morning coffee fix, Google lead me to:

Sweet Release, 142 Willis Street

266 (Small)The great folk in this tiny vegan enclave showered me in sweet and savoury options, fabulously loud music and superb coffee.

“Help yourself to the vegan cookbooks” said Taren “we lend them out.”

Sweet Release felt a bit like home as I leafed through recipes over my coffee and mushroom and tofu pie.

But let’s get shopping. Cuba street must be the funkiest street in the country. Go there and you’re bound to find something that sets you apart from the rest. To keep your energy up head to:

EKIM on the corner of Cuba and Able Smith Street

This is burger central. Relive your grunge days and feel like a student again. The two vegan burgers on the menu are totally worth the trip down memory lane – both have serious slabs of tofu in them. I opted for the one with beetroot relish. But the fries. Oh the fries. Picture spicy, smokey potatoes with homemade tomato sauce. I hear it’s a well kept secret.

Darn I’ll just have to go back.

260 (Small)And if you’re looking for something special to take home. Grab some Fix & Fogg peanut butter from out this window on Eva Street. It’s insanely good. I’ll have the Smoke and Fire  … and the Dark Chocolate.

Have I missed anywhere? No problems. Fly me down and I’ll eat, shop, and write up a storm.

Thank you Wellington! It was a blast.

With love and memories of great friendship and great food.

Kate

 

PS Watch this space for the next vegan food quest … (when I’ve recovered!). Sign up to my newsletter and I’ll let you know about my next eating adventure .. with a few yummy recipes in between.

Pea pesto

Time on Instagram is well spent when I come across dishes as appealing as this quick cheesy pea pesto by Pepe Josephine at @pjantbased.

Photo credit Pepe Josephine

Photo credit Pepe Josephine

This is an easy option for when there’s not a lot of veges in the house but for a bag of peas in the freezer. We all have those times, right?

It makes a great pesto pasta, dip, sandwich filler, pizza topping … anything you want to lather in pesto goodness.

And the good news is peas are high in iron and basil is packed with health promoting flavonoids, oils, vitamins and minerals.

This will only take a few minutes to throw together in your food processor.

1 cup cooked peas

Juice of half lemon

3 Tbl nutritional yeast

1 clove garlic, minced

Handful basil, chopped

Salt to taste

Process and adjust. Add more water if too thick. You can also add more garlic and basil to suit your tastes.

It would be great on these gluten free noodles!

 

You may also like:

Beetroot hummus

Pasta shells stuffed with cashew basil cream

 

Cranberry hazelnut chocolate bark

There’s no small amount of oil in this. I’m leaving the moderation of fat intake up to you. But it’s Christmas and this is beyond delicious. Proceed with caution.20151221_082514 (Small)

You will need:

¼ cup hazelnuts
¼ cup large coconut flakes
¼ cup cranberries

½ cup coconut oil
½ cup cacao/cocoa
¼ cup maple syrup
Pinch salt

Preheat the oven to 180.
Roast hazelnuts for ~ 10 minutes.
Remove and place between two paper towels and rub most of the skins off.
Toast the coconut flakes for ~ 3 minutes. Keep a close watch!
Rough chop hazelnuts and combine with coconut and cranberries
Melt coconut oil. Remove from heat.
Whisk in cocoa + maple syrup + salt.
Carefully stir in half the nut/cranberry/coconut mix.
Smooth onto a lined pan or sheet about 0.5-1cm thick.
Sprinkle rest of nut mix on top.
Freeze.

Remove from pan and gently peel back the paper.
Break into pieces + serve.

It will melt quickly so return to freezer if there’s any left.

Cauliflower and chickpea salad

There’s a whole lot of nutty-ness going on here. And I love a salad that can be titled dinner. Really, there’s no need for more … a bowl of dhal perhaps … maybe some stuffed Indian bread.

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You will need:

1 tsp cumin seeds
1 tsp coriander seeds
½ tsp chilli flakes
½ tsp tumeric
½ tsp ground ginger
½ tsp garam masala

1 cauliflower, chopped into small pieces
1 can chickpeas drained + rinsed
~ 1 Tbl coconut oil

½ cup coconut yoghurt
1 tsp wholegrain mustard
2 Tbl lemon juice

Baby spinach leaves

  • Preheat oven to 200
  • Mix spices together in a large bowl
  • Add cauliflower, chickpeas + oil.
  • Coat well
  • Spread on roasting tray
  • Season with salt + pepper
  • Bake 20-30 minutes, stirring occasionally.
  • Cool.

Combine coconut yoghurt, mustard and lemon juice for dressing.

Serve on a bed of baby spinach leaves and top with dessing.

Chocolate Cranberry Granola

Chocolate for breakfast is really ok.

Seriously ok in fact.

And what I love about this combo is that no one (as in smallish child) notices the buckwheat or the flaxseed. Or the fact that it’s no where near as sweet as those ‘healthy’ cereals from the supermarket.chocolate cranberry granola (Small)

And the base ingredients are cheap and full of slow release carbs, protein, B vits and omega 3s.

It’s got a little oil in it. But I’ve also made it without. Instead I used this outrageously amazing grape must from Sabato, foodies check out the photo below (it’s made from cooked grape must, cocoa and hazelnut ~ heavenly on coconut ice cream!). For an oil free version just add more water or pureed apple.

I’ve made a berry variation which comes out fabulously pink. Once you’re on a roll you could try all sorts of variations ~ apple + cinnamon, orange + cranberry.

You will need:cereal (Small)

4 cups oats
½ cup buckwheat
¼ flaxseed

½ cup dark cocoa
¼ molasses sugar
¼ cup maple syrup
¼ cup oil (coconut or rice bran)
¼ cup water
1 tsp vanilla essence

1 cup dried cranberries
1 cup dried coconut

Heat oven to 180. Oil a large baking tray.
Combine the first three ingredients together.
In another bowl, mix cocoa, sugar, syrup, oil, water and essence.
Combine, mixing well to coat the dry ingredients.
Spread on your oiled tray and bake for 15 minutes.
Stir in cranberries and coconut and bake for another 15 minutes. Watch closely.
Cool.

For the berry version sub the cocoa for berries. Whizz the berries with the other wet ingredients and sprinkle in some chopped dates.

Here’s the delicious grape must sauce.IMG_20151210_171543701 (1) (Small)

You may also like this recipe for vegan waffles

Change a habit. Change your life

Two unexpected things happened when I attended Kara-Leah Grantʼs Habit Hacking workshop.

First I arrived sure of the habit I wanted to take on and walked out doing something completely different! And second I had no idea of the ripples changing this one thing would have in my life.

“The thing you want to change often arises out of the soul,” explains Kara-Leah. “Itʼs like following the breadcrumbs without knowing where it will lead. But deep within you there is a knowing.”

“And when you change just one thing itʼs like you pull a thread and the whole tapestry is revealed!”Kara_Leah_Grant_PRO (Small)

Since the early ’00s, yoga has been a core practice in Kara-Leahʼs life.

“Yoga was like coming home for me. There was a deep inner knowing. But I was semi regular with it. Iʼd do a little Ashtanga here and a little Bikram there. I donʼt remember a home practice.

“When I experienced psychosis, I was doing yoga in the psych ward. I knew it was my path to wellness.”

Living in a remote part of NZ Kara-Leah started practicing yoga at home as there was no teacher in the area. A year or so later, living in Queenstown, the yoga teacher asked her to take over the class as she was going on maternity leave.

“Teaching required me to step up my daily practice. I was committed to my students. I had to be on my mat.

“Thatʼs when I started to realise the yoga of yoga was overcoming the resistance. Sometimes it was like wading through molasses to get to the mat!

“Itʼs the dissolution of the ego, and it doesnʼt want to dissolve.”

Completing her teaching training took Kara-Leah deeper into her own practice.

“I started a kundalini practice where I chose to do a particular kriya (action) for 40 days. The 40-day practice became a way of giving my yoga some kind of anchor. Although I did other practices, that was my absolute.

“I developed a really good understanding of overcoming obstacles and resistance.”

Kara-Leahʼs book Forty Days of Yoga has inspired many to get to their mats and cultivate a daily yoga practice. Even if itʼs just for seven minutes.

“In essence the core of habit hacking is a yogic way of life. Itʼs a very liberating process that anyone can use for any habit they want to change.

“The big thing with habit hacking is weʼre holding one thing constant. And that which opposes it also has to change. So the resistance, the thought, the belief pattern that gets in the way of the habit has to change.”

For Kara Leah’s Habit Hacking workshops and yoga events around NZ see her events calendar

 

You may also like “One habit worth cultivating“.