stairway to vegan

Sharing a journey into the world of fabulous vegan food.


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Coconut Oil, my all time favourite thing. #veganMoFo #vgnmf15 day 11, Focus on a nutritent

Today’s prompt is “Focus on a nutrient”. I decided to loosley translate that into, my favourite food that has wonderful nutritional content. Enter, the King/Queen of the the nutrient world, the amazing coconut.

Coconut oil

Coconut oil

I love all things coconut. I love the smell, body washes, shampoo’s, perfumes, bubble baths.

I love the taste, Lamingtons (if you are not Australian, you will probably not be familiar with these, but just know they are delicious and covered in coconut), young coconut meat, coconut milk,  CocoLatte (see my day one post).

I love the amazing end results of using coconut oil, soft skin, silky hair. Is there nothing this wonderful product cannot do?

Coconut water

Coconut water

I have added below some links to interesting sites I found regarding the use of coconut oil. I hope you enjoy browsing and learning some new ways to use Coconuts and Coconut oil.

Enjoy,

96B4F31D4DF30EE65A022CF611762965

 

 

 

10 Health benefits of using coconut oil.

David Wolfe and the benefits of using coconut oil and water

Dr Oz and the surprising benefits of coconut oil

 


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Bridget Jones Blue Leek and Potato Soup #veganmofo #vgnmf15

Make and/or eat some thing inspired by a book or film.

Day seven of Vegan MoFo and it is the delightful Bridget Jones Diary inspired, Blue Leek and Potato Soup.

The Diary of Bridget Jones is one of my favourite books and movies. I love how imperfect she is. If you want a good laugh, then this is the movie for you.

Bridget Jone Blue Leek and Potato Soup

Bridget Jones Blue Leek and Potato Soup

Now, of course you do not have to turn the soup blue……I did , just for fun with a couple of drops of blue food colouring. Poor Bridget had the misfortune of using blue string to tie up the leek in her soup which gave her the blue version.

blue-soup

blue-soup

This soup is delicious in either colour.

Enjoy,

96B4F31D4DF30EE65A022CF611762965

(Blue) Leek and Potato Soup

Serves 4 – 6

  • 2 Tblspns olive oil
  • 5 medium potato’s peeled and roughly chopped
  • 3 leeks, trimmed, thoroughly washed and sliced
  • 4 cloves garlic chopped
  • 4 cups vegetable broth
  • 1 cup coconut milk
  • 1 Tblspn lemon juice
  • salt to taste
  • finely chopped green onions for garnish if wanted.

Sauté the potato’s, leeks and garlic in the olive oil until vegetables start to soften a little and brown. Add the vegetable stock and simmer covered for 30 mins until the vegetables are soft.

Blend with an immersion blender until smooth. (or you can wait until the soup cools a little then place in small batches in a blender and process. Be Very Careful that the soup is not too hot or it could explode out of the top of the blender and cause serious burns).

Add coconut milk, lemon juice and stir to combine.,

Add salt to taste.

Sprinkle each bowl with green onions if desired.

Bridget Jones Blue Leek and Potato Soup

Bridget Jones Blue Leek and Potato Soup


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2015 Vegan MoFo day one…….What’s for Breakfast?

 

Here we go……. Vegan MoFo 2015 is off and running.

With the new format this year of daily topic prompts we get to have an even better sense of community and connection. So, I am excited to see what my fellow Vegan MoFo’ers are having for breakfast.

For me, breakfast is not usually a daily occurence, I am more the “coffee till noon” type of gal. However, on special occasions (the start of MoFo for instance) or lazy weekend mornings I do like to have all the goodies.

For today, I have a fresh juice guaranteed to wake up your taste buds and energize your cells.

Cucumber Citrus Ginger Juice

Cucumber Citrus Ginger Juice

Next, it is time for protein packed pancakes with fresh berries, a dollop of aquafaba (a relatively new phenomenon sweeping the vegan cooking scene) and a drizzle of local home-made maple syrup.

Banana White Bean Pancakes with Berries and AquaFava Cream

Banana White Bean Pancakes with Berries and AquaFaba Cream

 

Finally, the pièce de résistance rich hot coffee blended with coconut oil and whipped into a frothy latte like heavenly beverage. I love strong rich coffee and I take it black, no cream or sugar so  I can enjoy the full flavour.

CocoLatte

CocoLatte

Then you add a little high quality, organic coconut oil and blend it all together, the flavour of the coffee seems to intensify and become richer and the texture is wonderful. I couldn’t resist adding a dollop of the AquaFaba Cream and it magically transformed into a latte/cappuccino.

CocoLatte

CocoLatte

Thanks for sharing breakfast with me.

Enjoy,

96B4F31D4DF30EE65A022CF611762965

 

 

 

Cucumber Citrus Ginger Juice IMG_20150823_110520

Makes 2 servings

 

 

  • 1 english cucumber
  • 1 apple cored
  • 1 orange peeled
  • 2 carrots peeled if not organic
  • handful baby spinach
  • 1 inch nob of fresh ginger

Process all ingredients through a juicer. Drink immediately.

 

Banana White Bean Pancakes with Berries and AquaFava Cream

Banana White Bean Pancakes with Berries and AquaFava Cream

Banana White Bean Pancakes

8-10 servings

 

 

 

  • 1 tablespoon chia seeds
    1/2 cup water
    1/2 cup white beans
    1 banana
    1 tspn psyllium  husk
    1/2 tspn salt
    1/2 tspn baking powder
    1/3 cup  soy or almond milk
    1/2 tspn vanilla
    1 tablespoon melted coconut oil

Mix chia seeds with water and let sit overnight (or at least 1 hour)

Combine all ingredients together in bowl and mix or blend to pancake consistency.

Cook over medium heat until lightly browned on both sides.

Serve with fresh berries AquaFaba Cream and maple syrup.

AquaFaba Cream

Makes approx 2 cups

  • Liquid from a large can of chickpeas
  • 1 tspn cream of tartar
  • 1 tspn vanilla
  • 1 Tblspn (or more depending on taste) fine sugar

Beat the chickpea liquid and cream of tartar on high for at least 15 minutes. The liquid will turn into a stiff “egg white” merengue type texture. Add vanilla and then the sugar gradually while continuing to beat until totally combined. You may need to adjust the amount of vanilla and sugar depending on your preference.

Use as a topping for your pancakes and also to add the foam top to your CocoLatte.

 

 CocoLatte

CocoLatte

CocoLatte

Makes 1 cup

 

  • 1 cup strong back freshly brewed coffee (I use an espresso bend)
  • 1 teaspoon organic coconut oil

Add the coffee and coconut oil to a blender. Blend on highest speed for 30 seconds till frothy.

Pour into coffee cup and enjoy as is or top with AquaFaba cream.

 

 


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2015 MoFo is almost here, time to get back into action

CoCoLatte

CoCoLatte

I cannot  believee it has been almost a year since my last post. Time sure has a way of slipping by. I could say that I was so busy with work and famiy (both very true), but the reality is, I took some time off to recharge after last years MoFo, and I never really got back into the swing of posting.

2014 MoFo was great fun, but I definately over-extended myself when I chose to do the theme of soup and bread. The concept was very exciting, but the reality was like doing double duty, with each post requiring not one but two recipes. As bad as that was, the other result was me eating all my creations, which was wonderful, but also way too much food. Needless to say, by October, none of my fitted clothes fit 😦 which was another good reason to stop posting (and then eating) for a while.

Well, that is all behind us now and MoFo 2015 is about to start, and me with it.

MoFo 2015

MoFo 2015

I just love the new concept this year of having a prompt each day for us all to use. I have already starting preparing some of the foods I will be sharing with you. I need to get organized ahead of time as September is one of the busiest times in my work (Financial Planning) and I am attending our annual conference (this year it is in Vanouver so I will be taking advantage of visiting the other side of Canada and extend my stay by a week) right in the middle of MoFo.

With all that said, I will be up and posting regularly as of September 1st, in the meantime, I am enjoying the wonderful last days of summer, sitting on my deck and savouring a fantastic cup of coffee that looks and tastes like a dairy laden latte, but in fact has no dairy and is good for you. I will be sharing this with you on September 1st as part of my “breakfast” post.

Take care,

96B4F31D4DF30EE65A022CF611762965


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Thai Coconut Curry Noodle Soup with Roti #veganMoFo

Thai Coconut Curry Noodle Soup with Roti

Thai Coconut Curry Noodle Soup with Roti

Another cool day today, there is a real feeling of Fall in the air. The geese are gathering and that is never a good sign….oh well, at least soup is a nice warm dish.

For today’s recipe I have made a Thai Coconut Curry soup with noodles. You can use whatever type of noodle you like, the one I found is made out of bean flour. This turned out more noodle than soup, but I love lots of noodles. You can adjust the amounts for your own preference.

The Roti was a big success and very easy to make.

The calorie count for this is quite high and the nutrition table shows that it is high in saturated fat, however both of these issues are from the coconut milk. While coconut milk is high in saturated fat, it is considered a health fat.

 

Enjoy,

96B4F31D4DF30EE65A022CF611762965

Thai Coconut Curry Noodle Soup with Roti

Thai Coconut Curry Noodle Soup with Roti

Thai Coconut Curry Noodle Soup

Serves 6

  • 2 14 ounce cans premium coconut milk
    1 heaping Tablespoon Thai curry paste
  • 1 bunch cilantro , rinsed well, separate the leaves from the stems
    2 cups tofu , thinly sliced
    2 cups vegan chicken or vegetable broth
    1 carrot, shredded
    2 limes juiced
    1 lemon, juiced
    a small knob fresh ginger
    a handful baby spinach
    8 ounce package rice noodles
    2 or 3 green onions, thinly sliced
    sea salt to taste

Instructions

Scoop the thick coconut cream from the top of just one of the cans into a large stockpot set over a medium-high heat. Melt the cream, add the curry paste and stir for a few minutes until they begin to sizzle.
Add the cilantro stems and tofu and sauté until the tofu is cooked through, about 5 minutes.
Add the coconut juice from the first can and all the contents of the second can along with the chicken broth, carrot, lime juice and  lemon juice. Grate the  ginger into the broth with a Microplane grater or standard box grater. Simmer gently for 20 minutes.
Add the rice noodles, gently pushing them beneath the surface of the broth. Turn off the heat and let stand until the noodles soften, about 5 minutes. Rice noodles don’t need to simmer like pasta to cook; they simply need to re-hydrate in the hot liquid.
Stir in most of the cilantro leaves and spinach.. Taste and season with sea salt (or soy sauce) as needed. Ladle into large bowls and garnish with the green onions and remaining cilantro leaves

Thai Coconut Curry Noodle Soup with Roti

Thai Coconut Curry Noodle Soup with Roti

Roti

Serves 6

Ingredients:

  • 3 1/4 cups white flour
    1 tsp salt
    1 Tbsp white sugar
    1 Tbsp ground flax mixed with 3 Tbsp water
    1 Tbsp soy milk
    3/4 cup water
    1/2 cup cooking oil (safflower, palm or peanut)
    1/4 cup vegan butter, melted

Preparation:
Sift flour into a bowl. Mix in sugar and salt. Form a well in the center and stir in flax mixture and milk. Add water, stir to mix.
Turn out onto a table and knead until elastic, about 5 minutes. Form into a ball and allow to rest for at least 30 minutes, covered with a damp cloth or plastic wrap.
Roll the dough into a long log shape. Divide into 18 portions and shape into small balls. Brush each with oil, return to the bowl (stacking is ok) and cover. Rest for another 30 minutes (or longer).
Take one portion, spread a little oil on top with fingertips and flatten with your hands or a rolling pin.
Pick up the flattened dough and using your hands stretch and shape into thin rounds.
Heat a griddle pan well covered in oil over high heat.  Fry the rounds,  lowering the heat to medium. Turn to brown both sides, brushing with butter.
Remove from the griddle and serve hot.

Thai Coconut Curry Noodle Soup with Roti

Thai Coconut Curry Noodle Soup with Roti

Nutrition Facts
Serving Size 491 g
Amount Per Serving
Calories 925 Calories from Fat 560
% Daily Value*
Total Fat 62.2g 96%
Saturated Fat 32.1g 161%
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 824mg 34%
Potassium 734mg 21%
Total Carbohydrates 78.0g 26%
Dietary Fiber 7.7g 31%
Sugars 8.9g
Protein 19.7g
Vitamin A 48% Vitamin C 31%
Calcium 23% Iron 43%
Nutrition Grade B
* Based on a 2000 calorie diet

Nutritional Analysis

Good points
Bad points
Thai Coconut Curry Noodle Soup with Roti

Thai Coconut Curry Noodle Soup with Roti


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Raw Seed Granola #vegan #healthy #breakfast

 

 Raw Seed Granola

Raw Seed Granola

To start a fresh new healthy year, you need a fresh healthy breakfast. Part of my New Years plans are to improve my diet (it is amazingly easy to find vegan junk food) and eat more raw food, so the first thing I needed was a healthy raw vegan granola.

This granola was born out of a walk through the bulk food store. A quick trip down the nuts and seeds aisle, followed by dried fruit, a grain and some cinnamon and here it is.

Raw Seed Granola

Raw Seed Granola

This granola is made in the dehydrator, allowing it to remain raw, however, you could also cook it in a very low oven.

The nuts and seeds I used required a short soaking time ( 3 hours), but if you decide to use harder nuts like almonds, you will need to let them soak for 12 hours. The soaking softens the nuts and seeds which in turn makes them easier to digest.

This granola is delicious served with almond milk, but is also great eaten dry as a snack, it is crunchy and sweet and satisfies my munchie attacks.

Enjoy,

96B4F31D4DF30EE65A022CF611762965

 

 

Raw Seed Granola

Raw Seed Granola

Raw Seed Granola

Serves 20

  • 1/2 cup raw cashews
  • 1/2 cup raw pumpkin seeds
  • 1 cup raw sunflower seeds
  • 1 cup dates
  • 1/2 cup water
  • juice of 1 orange
  • zest of 1 orange
  • 1/2 cup grated coconut
  • 1 cup spelt flakes
  • 2 tspns cinnamon
  • 1/2 cup raisins
  • 1 apple cored (I leave the skin on)
  • 1 banana peeled

Combine cashews, pumpkin seeds and sunflower seeds in a large bowl. Cover with water and let sit for 3 hours to soften.

Place dates, water and orange juice in blender and process until smooth, scraping down the sides and adding a little more water if necessary. Set aside.

Mix orange zest, coconut, spelt flakes, cinnamon and raisins in large bowl.

Place drained nuts and seeds into food processor and using pulse button mix until roughly chopped. Remove and add to bowl with coconut and spelt.

Add apple and banana to empty food processor and again using the pulse button, pulse until roughly chopped.

Add this mix to other ingredients in the large bowl. Mix together well. Add date mix and continue mixing until totally incorporated.

Place on dehydrator trays directly onto mesh liners or parchment paper. Dehydrate at 118 F for 8 – 12 hours until completely dry.

Remove from trays, crumble if necessary and store in airtight glass jar in cool dry place.

Raw Seed Granola

Raw Seed Granola

 

Nutrition Facts
Serving Size 62 g
Amount Per Serving
Calories 134 Calories from Fat 47
% Daily Value*
Total Fat 5.3g 8%
Saturated Fat 1.3g 7%
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 3mg 0%
Total Carbohydrates 1.6g 7%
Dietary Fiber  2.6g 10%
Sugars 12.8g
Protein 3.0g
Vitamin A   1% Vitamin C 11%
Calcium 2% Iron 8%
Nutrition Grade B+
* Based on a 2000 calorie diet

Nutritional Analysis

Good points
Bad points


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Goldilocks and the Three Grains Porridge, Vegan Mofo Recipe #9

Goldilocks and the Three Grains Porridge

Goldilocks and the Three Grains Porridge

Technically this is not a dessert, but it is sweet, so I will count it towards my “few” sweet recipes.

With the cold crisp mornings we are having now, a nice warm bowl of porridge is a perfect start to the day and this porridge, topped with fresh berries, is “just right”

Rich creamy and sweet. This porridge is comfort food at its best. And your kitchen will be filled with the delicious aroma of cinnamon and vanilla.

Enjoy,

96B4F31D4DF30EE65A022CF611762965

Goldilocks and the Three Grains Porridge

Goldilocks and the Three Grains Porridge

Goldilocks and the Three Grains Porridge

Serves 4

  • 2/3 cup quinoa, soaked for 2 hours
  • 2/3 cup brown rice, soaked for 2 hours
  • 2/3 cup oats
  • ½ cup dates chopped
  • 1/3 tspn salt
  • 2 cups water
  • 1 ½ cups coconut milk
  • 1 tspn cinnamon
  • 1 tspn vanilla

Seasonal berries for garnish – or any other fresh fruit of choice

Place drained quinoa, brown rice, oats and dates in large pot. Add salt, water, coconut milk, and cinnamon, bring to a boil, cover and let simmer for 30 mins.

Remove from heat, stir in vanilla. Serve topped with fresh berries, or fruit.

Goldilocks and the Three Grains Porridge

Goldilocks and the Three Grains Porridge

Nutrition Facts
Serving Size 201 g
Amount Per Serving
Calories 357 Calories from Fat 149
% Daily Value*
Total Fat 16.5g 25%
Saturated Fat 13.0g 65%
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 145mg 6%
Total Carbohydrates 48.4g 16%
Dietary Fiber 5.4g 22%
Sugars 11.5g
Protein 7.0g
Vitamin A   0% Vitamin C 3%
Calcium 4% Iron 15%
Nutrition Grade C
* Based on a 2000 calorie diet

Nutritional Analysis

Good points
Bad points