stairway to vegan

Sharing a journey into the world of fabulous vegan food.


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Classic Tuna(less) Casserole #veganMoFo #vgnmf15 day nine Most retro recipe.

What is more retro than Tuna Casserole?

Classic Tuna(less) Casserole

Classic Tuna(less) Casserole

There are only two kinds of people in this world, those that LOVE Tuna Casserole and those that HATE Tuna Casserole. Interesting side note here, would it be the same people who love or hate Christmas fruit cake…..I LOVE both 🙂

This recipe uses mashed chick peas as the Tuna substitute. I mashed them with a fork so that they did not get too smooth.

The “fishy” taste comes from dulse flakes, a mild seaweed with a fresh salty side to it, perfect for this recipe.

Enjoy,

96B4F31D4DF30EE65A022CF611762965

 

 

Classic Tuna(less) Casserole

Serves 4

  • 1 can chickpeas drained and mashed with a fork
  • 2 cups cooked pasta (I used mini lasagne noodles)
  • 1/2 onion finely diced
  • 1 can coconut milk
  • 1/2 cup frozen green peas
  • 1 or 2 Tblspns dulse flakes (depending on how much of a “fishy” taste you like)
  • 1 tspn lemon pepper
  • crushed potato chips (enough to cover top)
  • 2 Tblspns nutritional yeast

Combine all ingredients except potato chips and nutritional yeast,

Put in casserole dish. Cover with crushed potato chips, sprinkle with nutritional yeast,

Bake uncovered in 325 F oven for 20 mins till bubbly.

Classic Tuna(less) Casserole

Classic Tuna(less) Casserole

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Beefless Wellington and KFC (Kentucky Fried Cauliflower) Re-create a restaurant meal #veganmofo day six #vgnmf15

Wow, here we are at day six already, time is flying by as usual. There should be a term “mofo time” kind of like tropical island time, but the opposite. In mofo land, time speeds up and flies by before you know it.

Beefless Wellington

Beefless Wellington

Anyway back to mofo day six and our prompt “Re-create a restaurant meal”. I have two restaurant meal recipes for you. The first is Beefless Wellington. You see this at high end restaurants and I wanted to try and replicate the concept of roast beef smothered in a mushroom garlic pesto then wrapped in puff pastry and baked to perfection.

KFC (Kentucky Fried Cauliflower)

KFC (Kentucky Fried Cauliflower)

The second is a take on KFC, but this time it is Kentucky Fried Cauliflower. Now, there could be a debate on whether KFC is a restaurant, but I am not going there. Last summer I did a post on this and explained how I live one block “down wind” of a local KFC and the aroma that greets me almost on a daily basis has me drooling in my driveway. So for this post, I will link back to that post for the commentary regarding KFC and here for a recipe to satisfy your “finger licking good” cravings.

Enjoy,

96B4F31D4DF30EE65A022CF611762965

 

 

Beefless Wellington

Beefless Wellington

Beefless Wellington

Serves 4

  • 1 beefless roast
  • 2 Tblspns Dijon mustard
  • 2 Tblspns olive oil
  • 1/2 lb mushrooms cleaned and sliced
  • 4 Tblspns dry red wine
  • 3  cloves garlic crushed
  • 1/2 tspn thyme
  • 6 – 8 slices vegan chicken or turkey
  • 1 packet vegan puff pastry
  • 2 Tblspns non dairy milk

Beefless Roast

  • 1 cup Vital Wheat Gluten
  • 4 Tblspns chickpea flour
  • 4 Tblspns nutritional yeast
  • 2 tspns onion power
  • 2 tspns garlic powder
  • 1 Tblspn vegan worsteshire sauce
  • 1/4 tspn ground pepper
  • 1   cup water
  • 1 Tblspn olive oil
  • 1 Tblspn tamari
  • 1 tspn browning liquid (optional)
  • 8 cups vegetable broth for simmering

Combine all liquid ingredients. In separate bowl, combine all dry ingredients. Add liquid ingredients to dry and mix well. If necessary add a little more chickpea flour to make a dough like ball. Knead for 5 mins to develop gluten.  Form into a loaf. Wrap in cheesecloth loosely and tie the ends.

Bring vegetable broth to a boil, lower dough in and bring back to a slow simmer. Cover and simmer (do not boil) for  on hour turning occasionally. Allow to cool in broth. When cool, remove from broth and put in a Ziploc bag with 1/4 cup of broth and refrigerate overnight,

Brush roast with mustard on all sides.  Preheat oven to 400 F,

Place mushrooms, garlic and thyme in food processor and process into a pesto. Add to frying pan with olive oil. Sauté for 10 mins until mushrooms have released their moisture and most of it has cooked down. Cool.

Lay out piece of plastic wrap on counter. Place turkey/chicken slices on top overlapping to make a square that is slightly wider than your roast and long enough to wrap completely around.

Spread mushroom pesto on top of turkey slices. Place roast in the middle and wrap with turkey slices using the plastic wrap to help you roll it up. Tuck in ends as you go. Wrap tightly in plastic wrap and refrigerate for 20 mins.

Lay pastry down on lightly floured surface and roll out to a rectangle slightly larger than the previous turkey square.

Place roast in middle of pastry and roll up inside pastry, securing the ends and making sure the roast is completed encased.

Place seam side down on a  baking tray. lightly score the top with slits to allow steam to escape. Brush with milk, bake in oven 25 – 25 mins until golden.

Beefless Wellington

Beefless Wellington

Let sit 10 mins before slicing and serving with your favourite gravy.

Beefless Wellington

Beefless Wellington


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Mushroom-Burger Soup with Soft Pretzels #veganMoFo

Mushroom-burger Soup with Soft Pretzels

Mushroom-burger Soup with Soft Pretzels

Well, it is hard to believe it is already the second last day of MoFo. Time has really flown by. I have enjoyed reading all the new blogs I have discovered and have a list a mile long of recipes I want to try.

I am ending the traditional soup recipes with a vegan version of a favourite of my children. When they were young, my son and daughter loved Hamburger Soup. This soup was filled with tasty vegetables, barley and ground meat.

This vegan version is equally tasty with finely diced mushrooms replacing the ground meat. The soft pretzels are fantastic. They are soft and light with a slightly sweet taste. Perfect for dipping in the soup.

My last post for September tomorrow will be a dessert.  Strawberry Champagne Pearl Soup with Cashew Creme and Palmiers. A fitting finale for this years Vegan MoFo.

Enjoy,

96B4F31D4DF30EE65A022CF611762965

 

Mushroom-burger Soup with Soft Pretzels

Mushroom-burger Soup with Soft Pretzels

Mushroom-Burger Soup

Makes 6

  • 1 Tblspn olive
  • 1 Tblsp vegan butter
  • 750g white mushrooms finely diced
  • 1 onion, minced
  • 2 carrots, diced
  • 2 celery ribs, thinly diced
  • 1/2 cup barley
  • 1 (28 ounce) can diced tomatoes
    2 cups water
    3 cups vegetable broth
  • 1 (10.75 ounce) can condensed tomato soup
  • 1 bay leaf
  • 1 Tblspn parsley
  • 1 tspn minced garlic
  • 1/2 tspn dried thyme
  • ground black pepper, to taste

Heat olive oil and butter in  large soup pot over medium-high heat, add mushrooms. Cook stirring until the mushrooms have softened and released their liquid.
Stir in the onion, carrots, celery, and barley. Pour in diced tomatoes, water, broth, and tomato soup. Season with bay leaf, parsley, garlic, thyme, and pepper. Bring to a boil. Reduce heat, and cover; simmer for 1 hour, stirring frequently. Remove bay leaf before serving.

Mushroom-burger Soup with Soft Pretzels

Mushroom-burger Soup with Soft Pretzels

Soft Pretzels

Makes 6

  • 1 cup non dairy milk
    1 package active dry yeast
    3 Tblspns packed light brown sugar
    2 1/4 cups all-purpose flour, plus more for kneading
    2 Tblspns vegan butter, plus more for greasing
    1 rspn fine salt
    1/3 cup baking soda
    2 tablespoons coarse salt

Warm the milk in a saucepan until it’s about 110 degrees; pour into a medium bowl and sprinkle in the yeast. Let the yeast soften, about 2 minutes; stir in the brown sugar and 1 cup flour with a wooden spoon. Dice 2 tablespoons butter and soften; stir into the mix. Add the remaining 1 1/4 cups flour and the fine salt to make a sticky dough. Turn the dough out onto a lightly floured surface and knead, adding more flour if needed, until smooth but still slightly tacky, about 5 minutes. Shape into a ball, place in a lightly greased bowl and cover with plastic wrap. Let rise in a warm spot until doubled in size, about 1 hour.

Preheat the oven to 450  and grease a large baking sheet. Punch the dough to deflate it, then turn out onto a lightly floured surface.  Divide the dough into 6 pieces. Roll and stretch each piece with the palms of your hands into a 30-inch rope, holding the ends and slapping the middle of the rope on the counter as you stretch. Form each rope into a pretzel shape.

Dissolve the baking soda in 3 cups warm water in a shallow baking dish. Gently dip each pretzel in the soda solution, then arrange on the prepared baking sheet and sprinkle with the coarse salt. Bake until golden, 10 to 12 minutes.

Mushroom-burger Soup with Soft Pretzels

Mushroom-burger Soup with Soft Pretzels

Nutrition Facts
Serving Size 527 g
Amount Per Serving
Calories 391 Calories from Fat 62
% Daily Value*
Total Fat 6.9g 11%
Saturated Fat 2.0g 10%
Trans Fat 0.0g
Cholesterol 3mg 1%
Sodium 6834mg 285%
Potassium 990mg 28%
Total Carbohydrates 68.1g 23%
Dietary Fiber 7.6g 31%
Sugars 12.9g
Protein 16.4g
Vitamin A 80% • Vitamin C 33%
Calcium 9% • Iron 45%
Nutrition Grade A
* Based on a 2000 calorie diet

Nutritional Analysis

Good points
Bad points
Mushroom-burger Soup with Soft Pretzels

Mushroom-burger Soup with Soft Pretzels


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Clamless Chowder with Warm Gluten Free Garlic Cheez Biscuits

Clamless Chowder with Warm Garlic Cheez Biscuits

Clamless Chowder with Warm Garlic Cheez Biscuits

Vegan MoFo Recipe #2

When I told my boyfriend I was  making “Clamless Chowder” he laughed so hard I though he was going to hurt himself. Apparently he thinks it is hugely funny to have Clam Chowder sans clams. Well the smile was literally wiped off his face when he tasted it. If I do say so myself, it tastes even better than the original.

Creamy and peppery with a hint of ocean taste from the Arame, perfectly paired with the Cheez Biscuites and nice cold glass of Chardonnay 🙂

Now this post is actually four recipes (does that mean I can take the next three days off?) but do not be intimidated, this is definately worth the extra effort. You can also make extra Cashew Cream and  Chedah Cheez and keep them on hand for other recipes (yes they will be popping up in the next few days posts).

Enjoy,

96B4F31D4DF30EE65A022CF611762965

Clamless Chowder with Warm Garlic Cheez Biscuits

Clamless Chowder with Warm Garlic Cheez Biscuits

Clamless Chowder

Makes 4 – 6 serves

  • Ingredients:
    3 Tblspn vegan butter or coconut oil
    1 large onion, diced
    2 large ribs celery, diced
    1 clove garlic, minced
    1 can mushroom pieces (or if you can find them, canned  oyster mushrooms, drained and diced)
    ÂĽ cup all-purpose flour
    4 cups vegan chicken or vegetable broth
    2  potatoes, peeled and cut into ½-inch cubes
    2 bay leaves
    ½ tsp ground black pepper
  • 1 Tbspn Arame flakes (dried seaweed)
  • sea salt to taste
  • 1 cup vegan cream, recipe below (you can also use full fat coconut milk)

In a large soup pot, melt the butter over med heat. Add the onions and celery and cook until soft. Add the mushrooms and garlic and cook an additional min.

Add in the flour and stir to combine completely then allow to cook for 1 min.

Slowly add the broth, stirring to mix. Add the potatoes, bay leaves, black pepper and arame flakes. Bring to a simmer then reduce the heat and allow to barely simmer for 20 mins stirring occuassionally. Season with salt.

Stir in the cream and let heat through for one min before serving.

Clamless Chowder with Warm Garlic Cheez Biscuits

Clamless Chowder with Warm Garlic Cheez Biscuits

Vegan Cream

Makes one cup cream.

  • 1/2 cup raw cashews soaked in water overnight
  • 1/2 cup cold water

Drain the cashews. Add cashews and water to blender. Blend on high for 3 or 4 mins until smooth and creamy scrapping down the sides as necessary.  

Clamless Chowder with Warm Garlic Cheez Biscuits

Clamless Chowder with Warm Garlic Cheez Biscuits

Gluten Free Garlic Cheez Biscuits
Makes 6
  • Ingredients
    Cooking spray
    1 3/4 cups all-purpose Gluten Free Flour Mix (see below for recipe)
    1 tablespoon plus 2 teaspoons baking powder
    2 1/2 tspn sugar
    1/4 tspn salt
    3 Tblspn vegetable shortening, at room temperature
    4 Tblspn cold vegan unsalted butter
    1/2 Cup  chedah cheez  (recipe below)
    3/4 cup non dairy milk
  • For the garlic butter:
    3 Tblspn vegan butter
    1 clove garlic, smashed
    1 tspn chopped fresh parsley

Directions
Preheat oven to 425
Pulse the flour, baking powder, sugar and salt in a food processor. Add the shortening and pulse until combined. Add the butter, pulse 4 or 5 times, or until the butter is in pea-size pieces. Add the cheese and pulse 2 or 3 times. Pour in the milk and pulse just until the mixture is moistened and forms a soft dough. Turn out onto a clean surface and gently knead until the dough comes together. Do not overwork the dough or the biscuits will be tough.

Drop the dough onto the baking sheet in  1/4-cup portions, 2 inches apart, and bake until golden, 15 to 20 minutes.

Meanwhile, make the garlic butter: Melt the butter with the garlic in a small saucepan over medium heat; cook for 1 minute. Remove from the heat and stir in the parsley. Brush the biscuits with the garlic butter and serve warm.

 

Clamless Chowder with Warm Garlic Cheez Biscuits

Clamless Chowder with Warm Garlic Cheez Biscuits

 

 

All Purpose Gluten Free Flour Mixture
Makes 1 kg flour

Thouroghly mix together the following flours.

  • 100g brown rice flour
  • 100g buckwheat flour
  • 100g millet flour
  • 100g quinoa flour
  • 100g sorghum flour
  • 100g oat flour
  • 100g teff flour
  • 150g potato starch
  • 150g cornstarch
Clamless Chowder with Warm Garlic Cheez Biscuits

Clamless Chowder with Warm Garlic Cheez Biscuits

Chedah Cheez

Makes one cup

  • 3/4 cup plain unsweetened soy milk
  • 1/4 cup vegetable oul
  • 3 Tblspn cornstarch
  • 3 Tbspn nutritional yeast
  • 2 Tblspn white miso
  • 2 tspn lemon juice
  • 1 tspn apple cider vinegar
  • 1 tspn tomato paste
  • 3.4 tspn onion powder
  • 1.4 tspn dry mustard powder
  • 1/4 tspn guar gum

Add all ingredients to a blender and blend on high speed until smooth and creamy.

Transfer mixture to a pot and heat over moderate heat stirring constantly. As the mixture heats up it will begin to thicken and appear lumpy. Stir vigerously while continuing to cook for another 2 – 4 mins until the mixture is smooth and glossy. Remove from heat and allow to cool.

 

Clamless Chowder with Warm Garlic Cheez Biscuits

Clamless Chowder with Warm Garlic Cheez Biscuits

Nutrition Facts
Serving Size 424 g including one biscuit
Amount Per Serving
Calories 463 Calories from Fat 168
% Daily Value*
Total Fat 18.6g 29%
Saturated Fat 4.3g 22%
Trans Fat 0.0g
Cholesterol 0mg  0%
Sodium 863mg 36%
Potassium 1007mg
29%
Total Carbohydrates 60.5g 20%
Dietary Fiber 5.5g 22%
Sugars 7.0g
Protein 14.3g
Vitamin A 1% • Vitamin C 30%
Calcium 15% • Iron 27%
Nutrition Grade A-
* Based on a 2000 calorie diet

Nutritional Analysis

Good points

 

 


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Protein Packed Minestrone Soup with Wholewheat Onion Breadsticks

 Packed Minestrone Soup

Packed Minestrone Soup

Vegan Mofo is here…….and I have decided to go with a theme of Soups paired with different breads. When I first thought of this, I was only thinking how great all the soup and fresh baked bread would be. I didn’t really consider the fact that if I make and post about 20 different soups, that will also mean I will be baking 20 different breads. Well, I will certainly be busy, but one thing I know for sure…… my kitchen is going to smell great for the next month at least.

So here we are with the first soup and bread recipes for MoFo.

 Packed Minestrone Soup

Packed Minestrone Soup

There is something wonderful about Minestrone Soup. it is so rich and full of flavours. Indeed a meal in itself. To enjoy with this wonderful soup, I have made a warm onion bread roll, full of whole wheat goodness. I will be making some Gluten Free breads as well during the month and will have an All Purpose Gluten Free Bread Flour mix for you as well in the coming posts.

Enjoy,

96B4F31D4DF30EE65A022CF611762965

 Packed Minestrone Soup

Packed Minestrone Soup

Protein Packed Minestrone Soup

Makes 6 servings

Ingredients

  • 1 yellow onion, diced
  • 2 medium carrots, diced
  • 2 stalks celery, diced
  • 2 Tbsp olive oil
  • 1 zucchini, diced
  • 1 cup fresh green beans, cut into bite size pieces
  • 1 red pepper, diced
  • 3 cloves garlic, minced
  • 3 cups vegetable broth
  • 1 (14 oz) can crushed tomatoes
  • 3 cups water
  • 1 handful fresh chopped parsley
  • ½ tsp rosemary
  • ½ tsp dried thyme
  • 1 tsp sugar
  • Salt and freshly ground black pepper, to taste
  • 1/2 cup dry quinoa – rinsed
  • 1 cup dry pasta
  • 1/2 (15 oz) can cannellini beans, drained and rinsed
  • 1/2 (15 oz) can chick peas, drained and rinsed
  • 1 Tbsp lemon juice

Directions

Heat olive oil over medium heat in large soup pot. Add diced onion, carrots and celery and sauté about 5 minutes, until softened. Add in zucchini, green beans, red bell pepper and continue to sauté 2 additional minutes, then add garlic and cook 1 minute longer.

Add in vegetable broth, crushed tomatoes, water, parsley, rosemary, thyme, granulated sugar, season with salt and pepper to taste and bring mixture to a boil, add quinoa and pasta then reduce heat to medium and allow soup to gently simmer, uncovered until pasta is cooked al dente, about 12 minutes.

If necessary add additional water to keep soup at desired consistency.

Add cannellini beans, chick peas, and lemon juice and cook, uncovered for 5 minutes.

 

Protein Packed Minestrone Soup

Protein Packed Minestrone Soup

Whole Wheat Onion Breadsticks

Makes 14

  • 1 pkg active dry yeast
  • 2 Tblspns sugar
  • 4 1/4 cups whole wheat flour
  • 1 Tblspn sea salt
  • 2 Tblspns coconut oil, melted
  • For the Topping
  • 3 Tblspns unsalted butter melted
  • 1/2 tspn coarse sea salt
  • 1/4 tspn onion powder
  • pinch of dried oregano

Place 1/4 cup warm water and sugar in a mixing bowl, stir to dissolve sugar, sprinkle in the yeast and set aside until foamy, about 10 mins.

Add the flour, coconut oil, fine salt and 1 1/4 cups plus 2 Tblspns warm water, mix using dough hook attachment of mixer, or by hand until slightly sticky dough forms, approx 5 mins (mixer), 10 mins by hand.

Knead the dough on a floured surface for 5 mins or until smooth and soft.

Roll into a 18 inch log and cut into 14 equal pieces.

Knead each piece and then shape into 7 inch breadstick. Place on parchment lined baking tray, leaving 1 – 2 inches spacing.

Cover with a cloth and let rise in a warm spot until doubled in size, approx2 hours

Preheat oven to 375

Topping:

Brush the breadsticks with half the melted butter and sprinkle sparingly with coarse sea salt. Bake until lightly brown, about 15 mins.

Mix together the remaining salt, onion powder and oregano.

Brush breadsticks with remaining melted butter and sprinkle with onion oregano mixture.

Serve warm.

Protein Packed Minestrone Soup

Protein Packed Minestrone Soup

Nutrition Facts Breadsticks only
Serving Size 52 g One Breadstick
Amount Per Serving
Calories 181 Calories from Fat 43
% Daily Value*
Total Fat 4.8g 7%
Saturated Fat 2.5g 13%
Cholesterol 0mg 0%
Sodium 95mg 4%
Potassium 51mg 1%
Total Carbohydrates 29.9g 10%
Dietary Fiber 1.1g 5%
Sugars 0.8g
Protein 4.1g
Vitamin A 0% Vitamin C 0%
Calcium 1% Iron 10%
Nutrition Grade B-
* Based on a 2000 calorie diet

Nutritional Analysis

Good points

 

Protein Packed Minestrone Soup

Protein Packed Minestrone Soup

Nutrition Facts, Minestrone Soup Only
Serving Size 379 g
Amount Per Serving
Calories 236 Calories from Fat 62
% Daily Value*
Total Fat 6.9g 11%
Saturated Fat 1.1g 5%
Trans Fat  0.0g
Cholesterol 16mg 5%
Sodium 539mg 22%
Potassium 499mg 14%
Total Carbohydrates 34.8g 12%
Dietary Fiber 5.5g 22%
Sugars8.3g
Protein 9.7g
Vitamin A 98% Vitamin C 74%
Calcium 7% Iron 33%
Nutrition Grade A
* Based on a 2000 calorie diet

Nutritional Analysis

Good points

 

Protein Packed Minestrone Soup

Protein Packed Minestrone Soup

Hannah's Yummy Chocolate Chip Granola Bars


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Hannah’s Yummy Chocolate Chip Granola Bars #vegan #glutenfree

Hannah's Yummy Chocolate Chip Granola Bars

Hannah’s Yummy Chocolate Chip Granola Bars

 

Recently my oldest granddaughter has had to adopt a gluten and dairy free diet. One of her favourite snacks are granola bars. So I thought she and I could create a special granola bar just for her. This is the second version, and while I have yet to get feedback from Hannah, I can tell you they are definitely yummy.

The first version was made and presented to Hannah, who was not impressed. “What is in them” she asked. After listing off the ingredients, I was informed that she “does not like oats”. Well, I am thinking it might be more the texture of the oats than the actual flavour, as oats, are very mild in taste. So this time around, I pulsed the oats in a food processor to break them down to almost a flour-like consistency.

All the other ingredients are Hannah’s favourites, dried cranberries, bananas, peanut butter, walnuts, and of course chocolate chips.

I will let you know Hannah’s verdict after she tries them tomorrow.

Enjoy,

96B4F31D4DF30EE65A022CF611762965

 

Hannah's Yummy Chocolate Chip Granola Bars

Hannah’s Yummy Chocolate Chip Granola Bars

 

Hannah’s Yummy Chocolate Chip Granola Bars

Makes 12 bars

  • 2 cups gluten-free rolled oats
  • ÂĽ cup coconut palm sugar
  • ÂĽ tspn cinnamon
  • ÂĽ tspn nutmeg
  • 1 cup dried fruit (Hannah’s choice was cranberries)
  • ÂĽ cup sunflower seeds
  • ½ cup nuts (raw cashews, almonds or hazelnuts)
  • 6 Tblspns melted coconut oil
  • ÂĽ cup agave or maple syrup
  • 1 ripe banana mashed
  • ÂĽ cup peanut butter (or other nut butter of choice)
  • ½ cup vegan dark chocolate chips

Place oats in food processor and pulse until almost a flour consistency (this was done as Hannah “does not like oats” to remove the oat consistency). Add in the other dried ingredients, including dried fruit, seeds and nuts. Pulse a few times until fruit and nuts are cut into small pieces.

In separate bowl, mix coconut oil, agave (maple syrup) and mashed banana together. Stir in peanut butter. Add to dry ingredients and mix well.

 

Hannah's Yummy Chocolate Chip Granola Bars

Hannah’s Yummy Chocolate Chip Granola Bars

Add chocolate chips and stir to combine.

Place into greased 9 X 9 inch baking tin and bake at 325 F for 30 to 40 mins or until edges begin to brown.

Remove from oven and allow to cool in tin. When cool, cut into serving size pieces and store in the refrigerator.

 

Hannah's Yummy Chocolate Chip Granola Bars

Hannah’s Yummy Chocolate Chip Granola Bars

 

Nutrition Facts
Serving Size 73 g
Amount Per Serving
Calories 273 Calories from Fat 142
% Daily Value*
Total Fat 15.8g 24%
Saturated Fat 9.2g 46%
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 35mg 1%
Potassium 105mg 3%
Total Carbohydrates 32.6g 11%
Dietary Fiber 3.2g 13%
Sugars 12.9g
Protein 4.5g
Vitamin A 0% • Vitamin C 4%
Calcium 1% • Iron 10%
Nutrition Grade C
* Based on a 2000 calorie diet

Nutritional Analysis

Good points
Bad points


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Banana Sunflower Bread, perfect for a lazy Sunday

Banana Sunflower Bread

Banana Sunflower Bread

What better way to spend a lazy Fall Sunday than with a nice slice of Banana Bread and a hot cup of herbal tea. Today was a perfect Fall day with clear blue skies, a crisp breeze but with a little heat still left in the sunshine. The sounds of leaves crunching underfoot and the smell of wood fires in the air.

While I am a summer girl at heart, there is something very soothing about a day like today. It calls for relaxing with a good book and the aforementioned slice (or two) of Banana Bread.

This recipe is not overly sweet, the coconut palm sugar used, is lower on the glycemic scale, for a healthier option than regular sugar.

The nutritional information at the end is based on one slice and the loaf being sliced into 12 pieces.

Enjoy,

96B4F31D4DF30EE65A022CF611762965

Banana Sunflower Bread

Banana Sunflower Bread

Banana Sunflower Bread

Makes 1 loaf

  • 2 cups whole wheat flour
  • 1 1/2 tspns baking powder
  • 1/2 tspn baking soda
  • 1/4 tspn cinnamon
  • 1/8 tspn nutmeg
  • 1/4 tspn salt
  • 2 Tblspns ground flax mixed into 6 Tblspns water and allowed to gel
  • 1 1/2 cups mashed banana
  • 1 cup coconut palm sugar
  • 1/2 cup flax oil
  • 1/4 cup sunflower seeds
  • Prepare one loaf tin by lining with parchment paper.

Preheat oven to 350 F

In large bowl, mix together flour, baking powder, baking soda, cinnamon, nutmeg and salt. Set aside.

In medium bowl combine gelled flax, banana, sugar and oil. Add banana mixture to dry mixture and stir until just combined. Add sunflower seeds and mix lightly.

Pour into prepared loaf tin.

Bake for 45 mins (or until toothpick inserted in the centre comes out clean). Remove from oven and let sit in pan for 10 mins.

Remove from pan and allow to cool on wire rack.

Banana Sunflower Bread

Banana Sunflower Bread

 

Nutrition Facts 1/12 of loaf
Serving Size 71 g
Amount Per Serving
Calories 249 Calories from Fat  98
% Daily Value*
Total Fat 10.8g 17%
Saturated Fat 0.9g 4%
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium  40mg 6%
Total Carbohydrates 37.4g 12%
Dietary Fiber 1.8g 7%
Sugars 14.4g
Protein 3.0g
Vitamin A   0% • Vitamin C 3%
Calcium 4% • Iron 7%
Nutrition Grade B-
* Based on a 2000 calorie diet

Nutritional Analysis

Good points
Bad points