Book – How Not To Die by Dr Greger

I finally read this book and I recommend it as a must read for everyone.  It is very liberating to make our own decisions on nutrition when we are given the facts.  It explains the role of diet in preventing, arresting and reversing our top 15 killers.

His results are based on medical based science and found on his website https://nutritionfacts.org/ which is free.

Screen Shot 2017-04-25 at 10.32.00 AM.png Continue reading “Book – How Not To Die by Dr Greger”

Recipe – Chickpea, Cannelloni Bean, Artichoke & Dill Spread

Chickpea, Canneloni Bean, Artichoke & Dill Bruschette 2
After returning from my trail race this morning, my wife made this delicious spread which tastes so good with all the different textures and flavours. You can use this on bread, toast and on baked potatoes.
Ingredients
400g tin Chickpeas
400g tin Cannelloni Beans
400g tin Artichokes sliced in quarters
1 red onion sliced fine
1 celery stick sliced fine
2 tsp dill chopped fine
3 Tbsp lemon juice
Instructions
Roughly mash the beans and chickpeas together
Add the artichokes, red onion, celery, dill & lemon juice
This will keep refrigerated for one week

Recipe – Vegan Party – Gnocchi & Sun-dried Tomato Canapes

IMG_0892

Ingredients
500g Gnocchi
300g sun-dried tomatoes
300g kalamata olives
Handful of basil leaves
2 Tbsp smokey paprika
2 Tbsp olive oil
100 toothpicks
Instructions
Place the oil and paprika in a zip lock bag then add the gnocchi move them around make them evenly coated
Bake the coated gnocchi for 30 minutes @ 180C turn them over after 15 minutes so they are baked on both sides
Leave the gnocchi to cool and then assemble the canape as shown in the photo

Recipe – Vegan Plum Tart (Pflaumenkuchen)

If plums are in season in your part of the world then it’s time to make this plum tart.
It is easy, delicious and accompanied with coconut cream on the side is a perfect dessert
to eat.
IMG_0662
Preparation Time: 20 minutes
Cooking Time: 30 minutes
Preheat Oven to 190 C
Grease a round baking tray (diameter roughly 20cm
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Ingredients
115g Vegan margarine
2 Tbsp of the chia seeds
6 Tbsp water
1 tsp vanilla essence
3/4 C sugar
1 1/2 C plain flour
1 tsp baking powder
1/4 C Coconut Milk
1 Kg Italian plums, depending on size of pan, slice segments
1 C chopped almonds
Cinnamon sugar to sprinkle
Emulsifier – Chia seeds and water (Combine 2 Tbsp of chia seeds with 6 Tbsp water
and leave for 5 minutes)

Instructions
Blend vegan margarine together with the emulsifier, flour, baking powder,
vanilla, and coconut milk to form a soft dough
Spread dough on the round baking tray
Place the plums on the dough with the cut side up and round the internal
circumference and work towards the middle
Sprinkle plums with cinnamon and then sprinkle the nuts over the plum
Bake for 30 minutes
Serve with some coconut cream
Coconut Whipped Cream
Ingredients
400g (1 tin) of Coconut cream (leave this in the fridge overnight as this will ensure the
coconut cream solidifies and separates from the coconut water)
1 Tbsp raw Sugar
1/2 tsp Cardamon
1/2 tsp vanilla essence
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Instructions
Spoon the coconut cream out of the tin (not the water, but this will be
sitting at the bottom of the tin)
Place the coconut in a blender also add the raw sugar, cardamon and
vanilla essence and blend for 2 minutes or until it becomes thick
Serve with your plum tart

Recipe – Quinoa Salad with Cashew Nuts and Asparagus

This salad has everything. Delicious mouthwatering ingredients and great variations
of texture.
Quinoa  Salad with Cashew Nuts and Asparagus.
Ingredients
2 C water
1 C quinoa, – rinsed and drained
Vegetable stock for 2 C of water
2 Tbs Cashew Nuts
2 bunches asparagus – cooked and cut into small lengths
1 large red capsicum – cut into thin strips
¼ C Pepitas
¼ C Sunflower seeds
4 Spring Onions – thinly sliced
1 C chopped fresh continental parsley
1 ½ Tbsp fresh lemon juice
2 tsp agave syrup
2 tsp olive oil
1 tsp sweet paprika
100g rocket leaves

Instructions
Cook the quinoa by combining the water, vegetable stock with quinoa over a medium heat
and then bringing to the boil.
As soon as it starts to boil turn the heat down and cover then leave it to simmer for 15 minutes.
When the quinoa is ready place it in a large bowl and leave to cool.
Add asparagus, red capsicum, spring onions, parsley, sunflower seeds, rocket and
pepitas to the cooled quinoa and combine them together.
Salad Dressing – Mix together the lemon juice, agave syrup and paprika in a bowl
then pour the dressing over the quinoa mixture and combine together then add the cashew nuts on top.

Recipe – Baked Crispy Chickpea Seitan Bites

These are very tasty and easy to add to your vegan meal. They are also very easy to freeze and reheat too.
Baked Crispy Chickpea Seitan Bites 3
Ingredients
1 ½ C cooked chickpeas
¼ C nutritional yeast
1 tsp dried thyme
½ tsp salt
¼ tsp black pepper
¼ tsp garlic powder
¼ tsp ground rosemary
½ C nut milk unsweetened
1 C gluten flour
2 C crushed cornflakes, for coating
Baked Crispy Chickpea Seitan Bites  1
Baked Crispy Chickpea Seitan Bites 2
Instructions
Preheat the oven to 180C / 350F / gas mark 4
Line oven tray with grease proof paper.
Add the following together and blend until it is all combined well:
Chickpeas, nutritional yeast, thyme, salt, black pepper, garlic powder, ground rosemary and nut milk unsweetened
Now add the gluten flour together with the blended mixture
Knead the dough for a minute and then roll the dough out so you can make small square which resemble bit size pieces.
Now take each piece and coat them with the crushed cornflakes
Lay the pieces on the grease proof paper and place in the oven for 15 minutes remembering to turn them over after 6 minutes.
Recipe was modified from “The Great Vegan Bean Book” by Kathy Hester

Recipe – Vegan Almond Cheezy Spread

I love making different spreads and this one has a very good taste with a hint of nutritional yeast, lemon and apple
cider vinegar which adds a tarty touch. I modified this recipe from Kathy Hester’s aptly named
“The Great Vegan Bean Book” To be honest I have been educated by her book in the art of making so many
different dishes with beans and legumes. The great thing about beans and legumes, yes stating the obvious first
they are vegan, then they are inexpensive, great source of protein, rich in fibre, calcium and iron. Before I
read this book I never thought making sweet dishes with beans and legumes like muffins, brownies.
Almond Cheezy Spread
Ingredients
1 1/2 C cooked cannellini beans rinsed and drained
1 C slivered almond
1/ 2 C Non sweeten nut milk
1/ 4 C macadamia nuts
Juice of 1 lemon
1 Tbsp nutritional yeast
2 tsp apple cider vinegar
1 tsp salt
Almond Cheezy Spread (2)
Instructions
Add all the ingredients to a food blender and blend until smooth.
This will take a few minutes to blend.
Serve deliciously on toast, crackers or vegetables.

Recipe – Vegan Superfood Energy Bars

This recipe was inspired by Matt Frazer “No Meat Athlete” A really great vegan energy superfood bar for workouts, during long runs, and basically any time of the day. They really keep you going and as you can see from the ingredients are packed full of energy.
Superboost Bar 3
Ingredients
3/4 C cornmeal
1/ 4 C maca root powder
1/ 2 C hemp protein powder
1/ 4 C chia seeds
2 Tbsp ground flaxseed
1 Tbsp ground cinnamon
1 tsp salt
2 C cooked chickpeas
15 fresh medjool dates, chopped, pits removed
1 1/ 2 C water
1/ 4 C maple syrup
1/ 2 C natural nut butter
1/ 2 C unsweetened applesauce
1/ 4 C fresh lime juice
1 1/ 2 C rolled oats
1 1/ 2 C raw almonds

Instructions
Preheat oven to 180 °C, / 350F
Grease a 25 x 35 cm) tray
Place the following ingredients in a blender and pulse until the consistency is uniformed
maca root powder, hemp protein powder, chia seeds, ground flaxseed ground cinnamon, salt, cooked chickpeas, medjool dates, water, maple syrup, natural nut butter, unsweetened applesauce, fresh lime juice In a large bowl place the raw almonds and rolled oats, now pour the blender ingredients together and fold the raw almonds and rolled oats until again the consistency is uniformed
Pour the mixture onto the greased tray and place in the oven for 30 – 35 minutes.
After this time cut into approx. 24 bars and leave to cool.

Vegan Food – Japanese

Love Japanese food because they have very different food on offer than I am normally used too. Like miso, many different types of bean curd and food like edamame.
Edamine is also a good source of Fiber, Protein, Thiamin, Iron, Magnesium, Phosphorus and Copper, and a very good source of Vitamin K, Folate and Manganese.
Also had some agedashi Tofu which is so delicious too…
Edamame

Family Members – Vegan Cats

Veganpet
Adopting an animal is easy. You only have to go to the animal shelters and see how many animals are abandoned. Most animals can live comfortably on a vegan diet. However, cats may have health issues with a vegan diet, as they need taurine in their diet. Taurine is typically found in animal bile. Not vegan of course. Fortunately it can be chemically synthesized.

Why Cats Need Taurine In Their Diet ?