Nutritional Snack – Edamame 

Edamame are a great nutritional snack.  I ate them first on a trip to Japan a few years ago.  Normally they are hard to find in the regular supermarkets.  We were fortunate on our trip to Costco recently to find them being sold there , so now when I feel like a light meal or snack I just heat these up in some salty water.

Edamame (which means stem bean) is an immature soybeans in the pod, it is also popular in the cuisine of China, Korea and Hawaii.   

Edamame and other preparations of soybeans are rich in protein, dietary fiber, and micronutrients, particularly folate, manganese, phosphorus and vitamin K   The balance of fatty acids in 100 grams of edamame is 361 mg of omega-3 fatty acids to 1794 mg of omega-6 fatty acids. Source : Wikipedia 

Recipe – Creamy Turmeric Latte 

There are multiple ways to make this delicious hot drink.   This one is a creamy version. 


  • 1 1/2 C of plant milk
  • 1/2 C of water
  • 1/2 tsp cinnamon
  • 1/2 tsp tumeric
  • 2 medjool dates pitted
  • 1/4 C almonds  
  • Pinch black pepper

Process all ingredients in a high speed blender until smooth liquid

Pour the liquid into a small pot and heat for 3 to 5 minutes

Serve immediately

Recipe – Turmeric Latte 

After reading the book by Dr Greger “How Not To Die” it gave me a lot to think about in terms of how I can improve my health through boosting my health. So as I learned that turmeric in the bloodstream produces curcumin and it has a great DNA protection and anti-inflammatory properties, also adding a pinch of black pepper increases the amount of curcumin to 2000%. As I run a lot I thought of adding a daily 1/2 tsp of turmeric and 1/2 tsp of black in water then drinking it every morning.

So another way of enjoying tumeric is to make this turmeric latte. It contains tumeric and black pepper plus other delicous ingredients.
2 C of plant milk
1/2 tsp cinnamon
1 tsp tumeric
1 tsp maple syrup
Pinch black pepper
Pinch dry ginger
Pinch cayenne pepper

Blend all ingredients until smooth liquid
Pour the liquid into a small pot and heat for 3 to 5 minutes
Serve immediately

Recipe – Naked Silverbeet Pasta

Pasta with Silverbeat
This is a super easy and quick recipe.  My love with eating silverbeet started when I first
ate it in New Zealand. In other parts of the world it is called Swiss Chard.
It is packed with vitamins and minerals such as Vitamin A, Vitamin C, Vitamin B6, Calcium,
Iron and Magnesium.

Preparation time: 7 minutes
Silverbeet cooking time: Silverbeet steamed 8 minutes
Pasta cooking time: Depends on which pasta you use
Serves: Two people

4 bunches of silverbeet – remove the white stems then roughly chop
300g Rigatoni Pasta
A couple of tomatoes cut in quarters
1 jar of pasta sauce
A couple of tablespoons of nutritional yeast

Cook the pasta then start steaming the silverbeet. This pasta takes longer to cook so
after a few minutes place the silverbeet into a pot and steam it for 8 minutes.
When the pasta is halfway through cooking palce the pasta sauce into a pot and heat up
After 8 minutes remove the silverbeet from the hot plate
When the pasta is cooked, drain the water then pour the pasta sauce in the pasta and stir
Plate up the pasta and with a pair of tongs stack the silverbeet onto of the pasta
Sprinkle some nutritional yeast on top of top of the silverbeet then
serve immediately

Vegan Friendly Restaurant – Vege Rama West End Brisbane

Blackbean Burger with Kipfer Potatoes and Vegan Aioli
I finally made a trip to Vege Rama in West End, Brisbane. Back in 2009 my wife and I went
to the take away eatery in the Queen Street Mall in Brisbane. It was refreshing and exciting
to see a vegan friendly take away among all of the regular ones in the Mall. In 2014 this restaurant
was opened in West End. It is 99% vegan and hopefully one day will become 100% vegan. The
menu has a large selection of dishes from different cuisines. I went for lunch there and
ordered a Blackbean burger with Kipfer potatoes and aioli. It was a delicious and satisfying
lunch. I also ordered a cold pressed green juice which was very good. The location is fantastic
and the ambience is very relaxing.

If you are visiting Brisbane then you should check it out. If you live in Brisbane you probably
have already been there.

Vegan Starter Kit

Recipe – Rosemary Focaccia

Rosemary Focaccia 1
450g strong white flour
1 Tbsp dried yeast
4 Tbsp Lukewarm water
3 fresh sprigs of rosemary chopped finely
2 fresh sprigs of rosemary
1 Tbsp olive oil
240 ml Luke warm water
1 tsp sea salt

Place in a bowl the dried yeast and 4 tablespoons of lukewarm water stir and
leave for 5 minutes
In another bowl place the flour and make a well in the center then pour the
yeast mixture inside then add one teaspoon of olive oil and the chopped rosemary
Combine all of this and make a dough. Kneed for 7 minutes then place the dough in a bowl,
cover it with a damp tea towel and leave the dough for 40 minutes in a warm place
After the 40 minutes place the dough in a focaccia tin degassing the dough and spreading it
out to cover the tin
Again cover the dough with a tea towel and place in a warm place for 40 minutes
Pre-heat the oven to 200C. After the 40 minutes sprinkle 1 teaspoon of sea salt on top and
press with your fingertips to make dimples in the dough and add the last remaining fresh
rosemary and sea salt on top
Bake for 18 minutes or until the top turn slightly brown

Recipe – Rye Bread

Rye Bread 1
Rye Bread 2
610 g wholemeal flour
410 ml warm water (approx 30C/85F)
2 tsp dry yeast
1/4 C Molasses
1/4 C Flaxseed meal
Pour the wholemeal flour, molasses and flaxseed meal in a bowl then add the
yeast then small amounts of the water mixing it together until all the water has gone and a
dough has formed
Return the dough to the bowl and place a tea towel over the dough then take
the bowl to a warm area of the house and leave for 40 minutes to rise
Preheat the oven to 220C/430F
After 40 minutes gently degas the dough gently and knead gently then place
the dough into a loaf tin return the loaf tin to the warm area in your house and leave for
30 minute or until the dough has doubled in size.
Bake for 25 minutes @ 220C/430F

Why I add flaxseed to my bread ?
Being vegan its a great way to get omega-3 into my diet. They are also rich antioxidants, B vitamins, dietary fibre, a group of phytoestrogens called lignans, protein and potassium. I also sprinkle flaxseed on my cereal in the morning.

Vegano Comida – Vegan Tortillas

vegan burritos
Love these types of meals. So easy and quick to prepare.
Vegetables used: (Can be whatever you have in the fridge)
sweet corn
Romaine lettuce
red capsicum
Sambal Oelek
picked onion
Mexican Chilli beans with corn
black bean with wild rice
and spinach tortillas

Cafe Review – Flora And Fauna – Perth, Australia 

We found this small vegetarian and vegan friendly cafe in the area of Northbridge Perth.   I ordered Spicy Pumpkin on toast and my wife ordered bruschetta on toast.  The spicy pumpkin was very delicious and flavours tasted of cumin, basil and hint of cayenne pepper.  The toasted bread was a rye bread and on the side I had some fresh avocado with drizzled balsamic glaze.  The bruschetta was on a quinoa bread with avocado and balsamic glaze.  The bruschetta was very different from a regular bruschetta as it was rich in tomato flavour without any onion.  The heirloom tomatoes really made both dishes shine.   It was also nice to eat the edible violet coloured flowers.   When we had finished the waitress came over and gave a sample of some vegan chocolate cake which was rich and delicious.  We declined the offer to buy any as the breakfast made us both feel very full.   We actually didn’t eat anything until the evening as the food was very filling.   The staff are very friendly and knowledgeable.  Seating is shabby chic and mainly outside.  There are a few seats inside facing the window because most of the inside is where the kitchen and preparation area is situated.   We highly recommend this cafe to enjoy a healthy vegan breakfast….   


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.
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
Roughly mash the beans and chickpeas together
Add the artichokes, red onion, celery, dill & lemon juice
This will keep refrigerated for one week