Recipes

Often, when considering a plant based or vegan diet, people are afraid there won’t be much variety, or they have to “just eat salad”. This couldn’t be further from the truth!

Once you start looking beyond the “meat and three veg” or “cheese on everything” kind of diet, you will discover an amazing choice of colourful flavours and textures you never even considered before.

You might even rediscover foods you thought you didn’t like and get excited about trying new things.

Changing your eating habits is like changing any habit though: it’s difficult… until it becomes easy.

The recipes on this site are mostly aimed at people who are serious about getting healthy, but may be time poor, overwhelmed and possibly unsupported by their family.

Some of these recipes might use ready made ingredients like sauce from a jar, but the idea is to keep it SIMPLE.

If you’re considering take-away for dinner because you’re too tired to cook, I want you to have recipes on hand that are quicker, cheaper and much tastier than any fast food you may consider.

No excuses!

All recipes are whole food, plant based (vegan) meals and I would encourage you to use organic produce as much as possible. The flavour is markedly better and, as these recipes are generally based on very affordable ingredients, you will find that organic is certainly an option!

Happy cooking and Bon Appetit!

Banana Pancakes

Prep time: 5 mins   
Cooking time: 15 mins      
Total time: 20 mins

What a very yummy way to get some healthy food in your tummy (and into your family)

3 medium bananas (ripe)

1 ½ cups rolled oats

200ml plant-based milk (I use almond milk)

Pinch of salt

½ tsp cinnamon powder (optional)

Coconut oil for cooking

  1. Combine all ingredients (except oil) in a blender and combine until you have a thick batter

  2. Place one teaspoon of the coconut oil in the pan and heat on medium heat

  3. Use a ladle or large spoon to spoon the batter into the hot pan, making small pancakes (pikelet size)

  4. Fry on both sides until golden brown (should be crisp on the outside but will stay soft on the inside)

  5. Add coconut oil to the frying pan for each new batch

Find more great gluten free vegan recipes in our first cookbook
Plant-Based for Life

Maple Medley of Fries

Prep time: 10 mins   
Cooking time: 30 mins      
Total time: 40 mins

These are great as a snack or side; I often serve them with salad or vegetables as a main meal

(makes about 4 side servings)

2-3 medium potatoes
1 medium sweet potato
2-3 parsnips
4 tbs Extra Virgin Olive Oil
4 tbs Pure Maple Syrup
Sea salt or Himalayan Rock salt to taste

  1. Preheat oven to 200 degrees (180 fan-forced)
  2. Wash and cut vegetables lengthways into fries (if using non-organic veggies, you may want to peel them first)
  3. In a bowl, combine oil, maple syrup and salt
  4. Add vegetables to mixture and toss around until evenly coated
  5. Line a tray with baking paper and spread fries out evenly
  6. Bake in the oven for about 25 – 30 minutes, shaking fries up a couple of times for even cooking
  7. Fries should be browned on the outside and soft in the middle.
  8. Enjoy as a snack or as a side dish.

Variations:
You can use any combination of potatoes and parsnips; carrots or beetroot also work very well. Adjust the quantities as needed and simply adjust the oil and syrup accordingly. Just keep the ratio 1:1
Try with rosemary or black pepper – it goes well with the maple syrup

 

BBQ Pulled Jackfruit Burgers

Prep time: 30 mins   incl.
Cooking time: 20 mins      
Total time: 30 mins

Jackfruit is an exotic fruit that, when green, is often used as a meat substitute for its “pulled pork” texture and ability to take on any flavour

(makes 4 burgers)

4 gluten-free burger buns of your choice
1 tbsp coconut oil
2 (400g) tins green jackfruit
6 tbsp smoky BBQ sauce
¼ head red cabbage
¼ head white cabbage
1 cup baby spinach (chopped)
½ cup spring onion, chopped
Juice of 1 lime
4 heaped tbsp. Veganaise (or other vegan mayo)
Salt and pepper to taste

  1. Drain jackfruit and fry in a large pan with coconut oil on medium heat until brown and resembling pulled pork. Break up and pull apart as it cooks through
  2. Whilst jackfruit is frying, thinly slice the cabbage, and combine with baby spinach and spring onion in a large bowl
  3. Combine lime juice, vegan mayonnaise, salt and pepper to make a dressing and stir through cabbage mix until slaw is coated evenly
  4. Slice buns open and put in the grill or (if they fit) in the toaster to lightly toast
  5. When jackfruit is browned and starting to look a little dry, add BBQ sauce and cook for another minute to get the smoky flavour all through the flesh of the jackfruit

To serve, load buns up with coleslaw and jackfruit and top with some extra smoky BBQ sauce or Veganaise.

Stuffed Sweet Potatoes

Prep time: 10 mins          
Cooking time: 1h
Total time: 1h 10mins

This dish is sooo satisfying! Lots of beneficial fibre and great food for your gut flora is hidden in this festival of clolours and flavours. More please!

(Serves 4)

4 medium sized to large sweet potatoes
½ cup of plain coconut yoghurt or vegan sour cream
1 tsp of lime juice
½ tsp of black ground pepper
½ medium red onion, finely diced
¼ tsp garlic powder
¼ tsp onion powder
¼ tsp cumin powder
¼ tsp chilli powder
½ tsp sea salt
400g tin of black beans, drained and rinsed
Oil for frying (coconut or olive oil)

Topping:
1 avocado, diced
Handful of fresh coriander or parsley, chopped
4 lime wedges

  1. Preheat oven to 180°C and line a tray with baking paper
  2. Place washed (not peeled!) whole sweet potatoes on tray and bake until cooked through (fork can easily be inserted into the flesh), approx. 60 minutes.
  3. Prepare the cream sauce by whisking coconut yoghurt (or vegan sour cream) with lime juice and black pepper. Set aside.
  4. About 10 minutes before potatoes are ready, heat oil in a frying pan and sauté the diced onion for about 5 minutes until translucent. Add in spices and cook for another 3 minutes.
  5. Add black beans to the frying pan and cook for a further 5 minutes, stirring with a wooden spoon or spatula to combine.
  6. Take off the heat and set aside.
  7. Once potatoes are fully cooked, take out of the oven and set aside to cool slightly.
  8. When potatoes are cool enough to handle, slice in half lengthwise and shred the flesh with a fork until loose and fluffy (don’t remove the flesh).
  9. Evenly spread the bean mixture on the potatoes, top with avocado and coriander/parsley, spoon on some of the reserved cream sauce and squeeze some lime juice all over the dish.

Serve immediately.

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Ginger Pumpkin Soup

Prep time: 30 mins          
Cooking time: 30mins
Total time: 1h

You will almost hope for cold weather to have an excuse to make this soup. It is so delicious and the crunchy kale on top complements it perfectly. 

(Serves 3)

Soup:

1 medium brown onion, peeled and diced
500g pumpkin (JAP is my favourite, sweet and creamy), peeled, deseeded and cut into cubes
1 large carrot, roughly chopped
30-40g fresh organic ginger, grated
1 tbsp coconut oil
500ml filtered water
1 vegetable stock cube
200ml coconut cream
Salt and pepper to taste

Topping:

1 bunch organic curly kale (stems removed)
2 tbsp olive oil
½ cup pepitas (pumpkin seeds)
1 tsp chilli flakes
1tsp garlic power

  1. Place pumpkin, carrot, ginger and onion in a large saucepan with coconut oil and sauté until soft
  2. Add water and stock cube, bring to the boil and simmer for about 30 minutes or until vegetables are soft enough to puree
  3. Whilst soup is cooking, preheat oven to 160°C and line a tray with baking paper
  4. Tear kale into pieces and toss with olive oil, pepitas, chilli and garlic. Spread into a single layer onto the baking tray (take care not to overlap the kale – it will go soggy), sprinkle with salt and pepper (if desired).
  5. Bake kale for 15-20 minutes, turning once. Keep an eye on the kale – we want it crunchy but not burnt.
  6. Blend soup in a food processor (be very careful of hot liquid)
  7. Pour soup into serving bowls, stir though some of the coconut milk and top with crunchy kale and pepita topping. Delish!

 

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Sweet Potato & Lentil Patties

Prep time: 20 mins   
Cooking time: 1h       
Total time: 1h 20 mins

These patties are great on their own, with salad or veggies, but will also go on a burger.

Any leftovers stored in the fridge make a great lunch for the next day. Easy to transport and reheat (or enjoy cold).

(Makes 12-14 patties)

600g sweet potato, cut into 2cm cubes
1 medium sized brown onion, peeled and cut into quarters
4 medium sized cloves of garlic, peeled
400g tin of brown lentils, drained and rinsed
3 tbsp mixed dried herbs (e.g. basil and parsley or Italian herbs)
1 tbsp psyllium husks
1 “vegan egg” (mix 1 tbsp ground flaxseed with 1 tbsp water and let sit for 5 minutes before using)
1 tbsp coconut oil

To serve:
vegan mayonnaise

  1. Preheat oven to 180°C
  2. Cover sweet potato, onion and garlic with coconut oil and place on a lined baking tray in the oven
  3. Bake for 25 – 30 minutes or until tender
  4. Meanwhile, put remaining ingredients (except mayonnaise) in a large bowl
  5. Once vegetables are tender, chop them in a blender until well mixed but still a little chunky
  6. Add blended vegetables to the bowl and mix thoroughly with remaining ingredients
  7. Once well mixed, use a tablespoon to scoop up mix and form patties on a lined baking tray.   Hint: using an egg-ring to shape the patties makes this a whole lot easier and more presentable.
  8. Cook in the oven until lightly browned (about 20 minutes), flipping once with a spatula

Serve with vegan mayonnaise and a fresh salad or vegetables or any way you like 

Find more great gluten free vegan recipes in our first cookbook
Plant-Based for Life