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Plant Based Recipes 16/04/2020

Dragon Fruit Smoothie Bowl

Look at this dragonfruit, isn't it wild? We're also not quite sure what to make of it. But we know that it is delicious, and by Jove it is good for you. 

  • Blend up some pear and yoghurt to make a creamy pear yoghurt.
  • Slice up some dragon fruit.
  • Toast off some nuts, seeds, coconut shavings in a dry pan until golden.
  • Layer up your smoothie bowl and tuck in! 

NUTRITIONAL BENEFIT: 

Dragon fruit promotes gut health, it’s loaded with fibre, strengthens your immune system, high in magnesium, the list goes on...                       


Overnight Oats

A healthy, filling breakfast of oats, yoghurt, juice, honey and fruit.

  • Fill up half a jar with raw oats. Top with a spoonful of yoghurt. Add a splash of juice and something to sweeten it up – a drizzle of honey, some chopped dates, whatever feels right and yum! 
  • Mix well and leave in the fridge overnight to allow the oats to soften.
  • Eat the next day, warmed up or as is, with chopped fresh pear or dragon fruit – no cooking required! 

NUTRITIONAL BENEFIT: 

Oats are among the healthiest grains on earth. They're a gluten-free whole grain and a great source of important vitamins, minerals, fibre and antioxidants.  

                        

Cheesy Pesto Toastie

These crispy and cheesy sandwiches are sure to become a morning favorite!

  • Heat some oil in a nonstick pan over a medium heat. 
  • Place the sourdough slices in the pan to toast until lightly golden, flip smear on some pesto and top with some cheese. Place the other slice of sourdough on top to make a sandwich. Cook for 2-3 minutes per side, until golden brown. Pop the lid on to help the cheese get melty. Remove from the pan and serve immediately.


Battered Mushie Tacos

Crispy mushies, pickled cucumber, baby spinach, chilli yoghurt, coriander and lemon

  • In a tupperware, mix together 1 cup water, ⅓ cup white wine vinegar, 1 tbsp. sugar. Once dissolved, add some sliced cucumber and leave to pickle. 
  • Make a batter for the mushies with 1 cup flour, 1 tsp. salt and 1 cup of cold sparkling water or beer (if you have any to spare). Whisk until smooth. Dip the thickly sliced mushies into the batter and shallow-fry in hot oil in a pan until crispy. 
  • Add some chopped chilli and lemon juice to some yoghurt. 
  • Dry-fry the tortilla on each side until warmed through.
  • Assemble the tacos with baby spinach, pickled cucumber, crispy mushies, dollops of chilli yoghurt, some fresh coriander leaves and a squeeze of lemon juice. 

CHEF'S TIP:

For a healthier option, sear the mushies in a pan without the batter. Cabbage slaw would also be a great addition here! 


Charred Brinjal Tacos with Avo, Chilli and Cucumber salsa

Tortilla tacos filled with charred brinjal steaks, salsa, coriander and spring onion.

  • Thickly slice the brinjals lengthways. Place in a bowl, coat in oil, season well with salt, and sprinkle with your favorite spice – paprika is great here! Set aside, overnight or for 1-2 hours.
  • Make the salsa: Cube the avo, slice some spring onion, roughly chop coriander, zest and juice some lemon, deseed and roughly chop some chilli. Combine, add some seasoning and set aside in the fridge. 
  • Place a pan over a medium-low heat. When the pan is hot, cook the brinjal steaks for 4-6 minutes per side until charred and soft (keep the lid on between turning). 
  • Heat up the tortillas on the pan, or in the microwave, until heated through. 
  • Fill up the tacos with a smear of the charred brinjal salsa, add your favorite hot sauce, and if you enjoy a creamy element, add some seasoned yoghurt. Delish!

CHEF'S TIP:

You can degorge the aubergines first, but not entirely necessary with this one. 


Turbo Cauli Tacos, El Burro Style!

  • Preheat the oven to 220°C. Line a tray with baking paper or tin foil – this is important, don’t go bare-tray. 
  • In a bowl, mix together ¾ cup flour, your choice of spices (we recommend some paprika), onion and garlic powder, turmeric, some salt, pepper – whatever tickles your fancy really. Add ¾ cup of milk or milk alternative. Mix well. Add some cauliflower florets and coat them well. 
  • Bake the coated cauli florets for 20 (or more) minutes until golden and soft, flipping halfway. Always cook to your liking.
  • Heat up the tortillas on the pan or in the microwave until heated through. Smear with some seasoned yoghurt and your choice of hot sauce, top with the golden cauli, some avo, fresh coriander, pickled or fresh onion, salsa, fresh lemon, and whatever else gets you excited! 

Margherita

Because sometimes basic is best! 

  • Heat your oven to maximum (really turn up the vol). Those wood-fired pizza ovens are even hotter, so don’t be scared.
  • For a crispy base, parbake your pizza base for a couple of minutes, then remove from the oven.
  • Remove, flip, and thinly spread on some tomato base, leaving a bit of space around the edges. 
  • Evenly sprinkle some fresh and finely chopped herbs of your choice (oregano would be great here), and, most importantly, cheese! We always recommend a heavy hand when adding cheese.
  • Crack some salt and pepper over the top.
  • Place in the oven for 5-10 minutes, but make sure you keep an eye on it so that it's cooked perfectly – cheese lightly golden and bubbling.
  • Remove, slice, drizzle with some garlic or chilli oil (or both) and enjoy.
  • P.S. Rocket adds both colour and freshness.

CHEF'S TIP:

Use this as a base upon which to experiment and create your own. Keep in mind that almost anything works on a pizza. 


Pear and Mozzarella Pizza with Thyme and Honey 

Crispy pizza base topped with fresh pear, vegan mozzarella, thyme leaves and honey 

  • Preheat the oven to max heat, keeping the tray in the middle of the oven.
  • For a crispy base, slide the base onto the hot tray for 3-5 minutes to parbake until lightly golden. 
  • Remove, flip, and top with thinly sliced pear, mozzarella, and some freshly picked thyme leaves. 
  • Put back into the oven for 5-10 minutes until the cheese is melted and the pizza is golden at the edges.
  • Drizzle with honey, sprinkle with a toasted nut of choice, and tuck in.

NUTRITIONAL BENEFIT:

Pears are rich in essential antioxidants, plant compounds, and dietary fibre.


Indian-Spiced Roasted Vegetable Flatbread

Indian-spiced vegetables on a crispy flat bread with cucumber raita, fruit chutney, coriander and spring onions.

  • Chop onions, brinjals, cauliflower, etc... Drizzle with oil and sprinkle over any indian spices from the cupboard. Get creative! Our favourites are coriander, cumin, turmeric, chili powder, cardamon and garam masala. 
  • Roast in a hot oven for approximately 30 minutes, until golden and cooked through.
  • When the vegetables have 10 minutes to go. Spread the pizza base with a thin layer of pizza sauce (leaving the crust bare). Slide in the base and cook until crispy and golden.
  • Mix some yoghurt with chopped coriander, diced cucumber and a squeeze of lemon juice. Season well. 
  • Top the pizza base with the roasted veggies, dollop over the cucumber yoghurt and some fruit chutney. Garnish with fresh coriander leaves and sliced spring onion. 

NUTRITIONAL BENEFIT:

Turmeric, the world’s most well-known superfood ranks very high on the list of the world’s healthiest spices. Turmeric has been known for its anti-inflammatory properties – however, it has also been known for its ability to help fight depression and act as an antiseptic.

CHEF'S TIP:

Turmeric, the world’s most well-known superfood ranks very high on the list of the world’s healthiest spices. Turmeric has been known for its anti-inflammatory properties – however, it has also been known for its ability to help fight depression and act as an antiseptic.


Roasted Aubergine, Tomato & Crispy Kale Pizza

Roast veggie pizza topped with crispy kale. All the flavour, all the crunch!

  • Pop the oven on to 180°C. Slice the aubergine into disks, place on a tray with some salt, and set aside to degorge (this naturally removes any bitter juices) for at least 10 minutes. Roughly slice the cherry tomatoes. Wash and shred the kale. Massage it with olive oil and lemon juice until soft and coated.
  • Place the aubergine on one side of a tray and the cherry tomatoes on the other, with a drizzle of balsamic vinegar and seasoning. Roast until soft, about 15-20 minutes.
  • When the veggies are done, heat the oven to max. For a crispy base, slide the base onto the hot tray for 3-5 minutes to par bake until lightly golden. 
  • Remove, flip, smear some pizza sauce over the pizza base, sprinkle over some cheese. Generously layer on the veggies. Top with kale and some salt. Place in the oven and bake until the kale begins to crisp and the cheese is melted. 
  • Serve with some fresh feta, or avocado, lemon juice, garlic and chilli – your life, your pizza. 

NUTRITIONAL BENEFIT:

Loaded with veggies, means good for the soul and the tum!


Meditteranean Flatbread

Roasted goodness served on a crispy golden pizza base with hummus, pesto, and fresh leaves

  • Pop the oven on to 180°C. Roughly chop some veggies, coat them in oil, season as you like, and roast until soft and golden. 
  • Make a simple salad with delicious peppery rocket, sliced cucumber, baby tomatoes, balsamic, and seasoning. 
  • When the vegetables have 10 minutes to go, drizzle some oil over the pizza base, and season with salt. Slide in the base and cook until crispy and golden.
  • Mix some yoghurt with some chopped herbs, and a squeeze of lemon juice. Season well. 
  • Smear some hummus onto the pizza base, scatter over your roasted goodness. Dollop on some pesto, drizzle over the yoghurt dressing, and serve with the simple salad! 

Fennel & Green Bean Salad

A fresh, green, wholesome salad. Can be served cold or hot. 

  • Pop the oven on to 180°C. Roughly slice the fennel bulb and place on a roasting tray. Coat in olive oil and season. Roast until beginning to char, about 20 minutes. 
  • Trim the ends of the green beans, place in a pot of boiling water and blanch for 3-4 minutes (or until cooked to your liking). 
  • In a blender or processor, add some olive oil, a handful of parsley, a clove of garlic, fresh chilli (to taste), lemon juice (lots) and zest, salt and pepper. If you have some capers, chuck them in too. Pulse until a pesto like consistency forms. If you’re feeling lazy, just extend your pesto with some oil and water until it reaches a drizzling consistency. 
  • Remove the fennel from the oven and toss with the green beans. Coat in the parsley lemon dressing. Serve with some toasted nuts and seeds. Enjoy!

NUTRITIONAL BENEFIT:

Fennel enhances bone health and is great for lowering blood pressure!


Salad of Champions

Roasted goodness, baby spinach, hummus, and pesto! 

  • Preheat the oven to 180°C. Cut the sweet potato and beetroot into bite-size chunks. Place the sweet potato on one side of the tray and the beetroot on another, with a few whole garlic cloves (skin on). Coat in oil and season. Roast for 40-45 minutes until soft, and gorgeously golden. We suggest opening the oven every now and then, tending to the veggies, shifting them around so that they are treated fairly.
  • For the dressing, combine some yoghurt with lemon juice, chopped parsley, roasted garlic flesh and olive oil. Season to taste. 
  • Layer some roast veggies and baby spinach on a serving plate, dollop with some hummus, pesto, and yoghurt dressing. Garnish with a toasted nut or seed. Yum! 


Mixed Veg Curry

This curry will be whatever you want it to be.

  • Select the veggies you feel like cooking with, and prep them as you wish.
  • Heat a glug of your favourite oil in a pan over a low-medium heat. Add some garlic, ginger and chilli, and your choice of curry powder/curry paste/rub (like garam masala powder), Thai green/red curry paste, or Morrocan rub etc. Start adding your veggies bit by bit, according to how quickly they will cook – think about keeping some veggies till the end for some crunch and freshness.
  • Once they have some colour, reduce the heat and add some liquid. Here we suggest using coconut milk/cream, yoghurt or vegetable stock – use enough to just cover the veggies.
  • Reduce until your desired curry-like consistency is reached – or until you get bored. Make sure the flavour is right for you by adding whatever herbs and spices tickle your fancy.
  • Garnish with some coriander, or whatever you normally like. Serve with your preferred grain. 
  • Tuck in! 

CHEF'S TIP:

Add tinned chickpeas, lentils or beans if you want to bulk up this baby.


Classic House Salad

Salads may be simple, but man, they are delicious. When else do you get to enjoy so many fresh ingredients together at the same time?

  • Croutons: Preheat the oven to 220°C. Dice some bread into cubes. Peel and cut a clove of garlic in half and rub it all over the bread cubes. Toss with oil and roast until golden. NOTE: Check and shake the tray often so the bread don’t burn!
  • Dressing: Make your favourite salad dressing (show us what you got)
  • Layers: Choose your layers. Slice up some veggies of your choice – carrot, peppers, blanched green beans or any other salad ingredients to make this a healthy-ish showstopper! 
  • Assemble: Toss the leaves, veggies, croutons and dressing together and serve up this crunchy salad from the stars. 

CHEF'S TIP:

Dress the salad just before serving! 


Chunky Autumn Veggie Soup

We recommend making a big batch and freezing any leftovers.

  • Place a pot over a medium heat with some oil or butter. Fry some garlic and onion – and chilli if you like your soup spicy! Add your choice of chopped veggies – sweet potato, cauliflower, celeriac, green beans, whatever excites you. Sauté for 5-10 minutes until beautifully soft and golden. 
  • Add a few sprigs of thyme and enough stock to submerge the veggies. Simmer for about 20 minutes or until the potatoes are soft and the liquid has reduced.
  • Pick out the larger thyme stalks and discard. Then, using a hand blender or any blender really, wizz it up. If using a blender, return your blended soup to the pot. Season to taste and add a few chopped garlic cloves. Simmer for a further few minutes. 
  • Add some yoghurt or coconut milk to enhance the creaminess, stir to combine and season further, if you wish. 
  • Serve with some beautiful chopped parsley, and to make this even more delicious, add a drizzle of truffle oil, chili oil, and don't forget some crusty toasted bread, if that’s what you’re into.

CHEF'S TIP:

For a curried version of this soup: 

Leave out the thyme and parsley. Just before you add your veggies to the pan, add a range of spices of your choice and fry for 1 minute. Spice ideas: garam masala powder, any curry powder, cumin, mustard seeds, cinnamon, turmeric, chilli powder, cardamom seeds, coriander powder etc.


Sweet Potato & Coconut Curry Soup

Creamy, wholesome, hearty, healthy – basically all the good things!

  • Preheat the oven to 200°C. 
  • Sweat some diced onion in oil in a pot over medium heat until soft. Add some crushed garlic, roughly chopped sweet potato, and your preferred herbs and spices – some curry powder and cayenne would be ideal. Cook and stir for a few minutes. 
  • Submerge your ingredients in coconut milk, pop on the lid and simmer for about 20 minutes until the sweet potato is soft. Blend and adjust seasoning as you go. 
  • If you have a tin of chickpeas or lentils – drain, spread out on a baking tray, coat in some oil and spices. Season, and roast until crispy. 
  • Serve up some sweet potato and coconut curry soup, sprinkle over the toasted chickpeas and enjoy! 

CHEF'S TIP:

You can adjust the spices to suit your taste buds, and depending on what you have in the cupboard, just taste and play as you go – that's the fun part! 


Simple Asian Salad

This salad has a great flavour profile that can be used as a base for a whole variety of ingredient combos – you choose.

  • Chop up some swiss chard, cucumber, peppers, spring onions and radishes and combine in a large bowl. Toss in some baby spinach and chopped coriander.
  • You can also add cooked and cooled beetroot, green beans and corn.
  • If you like, add some chopped fresh ginger and chilli to taste.
  • If you have the following in your fridge, pop them in too: chopped cabbage, grated carrot, mange tout, sprouts, baby corn etc.
  • Toast some sunflower and/or sesame seeds to sprinkle on top.
  • Drizzle with olive oil (add some sesame oil too if you’ve got), a squeeze of lemon juice and a generous splash of soy sauce or tamari. Season with salt and pepper. Add a dollop of mayo (vegan mayo included) if you’re feeling lush.

CHEF'S TIP:

Turn this into a more filling meal by adding some fluffy rice.


Baba Ganoush

This smoky aubergine dip is great for sharing, popping on top of a pizza, in a taco – go with wherever it may take you. PB: You could also serve it alongside some pesto and hummus for a magical mezze platter. 

  • Preheat the oven to 180°C. 
  • Cut the aubergine in half lengthways, score the flesh (but don't cut through the skin) – just like a mango. Coat in oil, and roast cut-side up until soft. 
  • Once cool, remove the skin and place the flesh in a bowl or food processor. Add some tahini, crushed garlic, chilli, cumin, fresh lemon juice and olive oil. Mash together, or blitz for a smoother dip. Season to taste. 

CHEF'S TIP:

Adding some diced onion and tomato will make for a chunkier and bulkier baba ganoush. 


Eggplant Zaalouk

A scrumptious take on the Moroccan salad of eggplant and tomato. 

  • If you have the time, we recommend cooking this over the coals. Pierce the aubergine in one or two places and slowly cook it on the braai until it’s blackened all over. This will take about 20 to 30 minutes. If you’re not using a braai, you can do this in the oven – just put it under the grill for the same effect.
  • Peel the aubergine while it’s hot, then allow the flesh to drain and cool in a colander. 
  • Meanwhile, heat up some olive oil in a pan. Add some diced tomatoes, sugar, garlic, cumin and paprika. If you have some cayenne pepper on hand, throw in a dash of that too. Simmer on a gentle heat for 20 minutes so it reduces slightly. 
  • Crush the cooled aubergine flesh with a fork and add it to your tomato mixture. Stir in some chopped coriander and let it thicken for a few minutes. 
  • Finish off with a squeeze of fresh lemon and some seasoning. You can eat it fresh or store it in the fridge. Add a generous glug of olive oil before tucking in. 

CHEF'S TIP:

Zaalouk is utterly delicious on slices of warm, toasted bread – and it will keep for several days in the refrigerator, getting better and better (like a fine wine).


Cheesy Mexican Corn

Garlicky, spicy, sweet, cheesy, herby, lemony – all at the same time.

  • Sauté some crushed garlic and chilli in oil. Slice the kernels from the cob, and add them frying until cooked. 
  • Add a spoonful of yoghurt and grated cheese and stir until oozing and melted.
  • Remove from the heat. Add lemon juice and chopped coriander. Season to taste. 

NUTRITIONAL BENEFIT:

Sweet corn is loaded with lutein and zeaxanthin, two phytochemicals that promote healthy vision. Besides helping with weight loss, the insoluble fiber in corn feeds good bacteria in your gut, which aids in digestion and a strong immune system.


Tomato and Pesto Bruschetta

Bruschettas are a mere vehicle to load up with whatever toppings get you excited.

  • Cut the mini baguettes into bruschetta sized slices. 
  • Drizzle with oil and bake in a hot oven until golden and crispy.
  • Finely chop some onion and cherry tomatoes. Mix together in a bowl with a drizzle of balsamic and a pinch of salt and sweetener of choice. 
  • Spread the toasted bruschetta slices with some pesto and top with the marinated tomato mixture. 

NUTRITIONAL BENEFIT:

Tomatoes are a great source of vitamin C, potassium, folate, and vitamin K.


Sweet Potato Mash

 The most reliable and delicious side dish.

  • Chop the sweet potatoes into chunks and either boil or bake, depending on your preference, until soft and cooked through.
  • In a pot, mash the potatoes with a fork or masher, with some oil of choice or vegan butter, salt, and any other herbs or spices you desire – fresh garlic can be a game changer!
  • Serve warm as a side dish

CHEF'S TIP:

Add a touch of honey or maple syrup for a sweet element to any meal.

Homemade Chimichurri

Chimichurri is an Argentinian salsa verde, used in cooking and as a table condiment.

  • In a food processor, add all of the parsley and coriander. Add a sprig of oregano, 1 clove of crushed garlic, chopped chilli (to taste), squeeze of lemon juice, splash of red wine vinegar, salt, pepper and a glug of olive oil. 
  • Blitz and slowly add more olive oil until you reach your desired consistency. 

CHEF'S TIP:

Serve with anything and everything! Great on breakfast, pizza, tacos, steak, sandwiches, wraps – the list goes on. 


Refreshing Cocktail

Homemade goodness at its best! 

  • Make a simple lemon and thyme syrup by zesting and squeezing 1 lemon into a small pot, along with 2 sprigs of thyme, 1 cup of sugar and 1 cup of water. Put the pot over medium heat.
  • Bring the mixture to a simmer and keep stirring until the sugar is all dissolved. 
  • Allow to sit for 30 minutes to cool and continue infusing, before straining.
  • In a large jug, add ice, the simple syrup (to taste), fresh lemon slices and thyme sprigs. Top up with some soda water (or lemonade, if you prefer life a little sweeter), and give it a gentle stir.
  • Serve in a long glass, garnished with lemon slices, thyme and pomegranate jewels or granadilla pulp.

CHEF'S TIP:

Lemon is an immune system booster

Onion Marmalade

Seriously good on a toastie! 

  • Slice the onions and fry in a pan on a low heat with some oil. 
  • Leave to caramelise slowly for about 30 minutes, shifting occasionally. 
  • Add any vinegar and a sweetener of your choice. Season to taste. 

Poached Pears

A simple, light, go-to dessert

  • Peel the pears, keeping the stalks on. Slice just enough off the bottom to remove the fibres, and slice in half lengthways. Remove the seeds.
  • Zest and juice a lemon and an orange (if you have, either will do the trick). For this recipe you will need spices (think: cloves, cinnamon and star anise).
  • Pop the pears into a pot together with a pinch of each spice (to taste) – a few cloves, the lemon and orange juice/zest, and about a cup of sugar. Optional: You can add a cup of red wine too, it gives them a gorgeous color (if you have any left). Add enough water to the pot to cover the pears.
  • Pop the lid on, and slowly simmer until you can easily cut through them with a knife, about 20-30 minutes. 
  • Remove the pears from the pot and set aside. Strain the syrup to get rid of any bits, and return to the pot. Reduce until it becomes sticky. 
  • Place the pears and syrup in the fridge for later, or serve immediately with ice cream, yoghurt, whipped cream or chantilly cream. Top with chopped nuts of your choice and, most importantly of all, enjoy every bite.

NUTRITIONAL BENEFIT:

Pears are rich in essential antioxidants and dietary fibre. Plus they are high in vitamin C!