Plant Based Recipes 21/05/2020
Ginger is said to warm the body in winter – that being said, make yourself at home old friend.
- Peel some ginger using a scraping motion with the back of a spoon (nifty kitchen trick). Then, wash your ginger and slice it into thin pieces.
- Place the sliced ginger in a small pot with a generous drizzle of honey or maple syrup (about 2 tablespoons for every 15g ginger) and the juice of 1 lime. Pour 1.5L of water over your ginger.
- Bring the ginger and water to the boil, mixing well and dissolving the honey/maple syrup. Reduce the heat to medium and simmer for 30 minutes. Then, turn the heat off and allow your ginger infusion to cool down to room temperature (keep the lid on) – take a whiff of that ginger-y goodness.
- Strain and serve, or keep in a clean glass bottle in the fridge for a week (to develop all the flavour).
- To serve, drink as is (warm or cold), or flavour as you wish – with extra lime, honey, orange slices, or you can even add it to another infused tea (Green or rooibos) to add an extra ginger zing.
Ginger has super powers! It strengthens the immune system, inhibits inflammation, eases digestive problems and nausea, and alleviates symptoms of colds and flu.
Freshly-Squeezed Citrus Smoothie
- Peel some clementines and oranges, divide them into segments and remove as much pith as possible.
- Add some yogurt to the blender, followed by your clementines, orange, some ice and a tiny dash of salt – some mango would also be a great addition.
- Blend well, until the clementines and orange have turned into juice and there are no chunks of ice left.
- Sip, and start your day with a fresh burst of Vitamin C.
Add ground turmeric for immunity-boosting properties or a drizzle of honey for extra sweetness.
Poached Pear Parfaits
Killer morning combo: granola and yogurt – but jazzed up with some perfectly poached pears, spices and citrus zest.
- Peel some 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 some sugar or honey to sweeten things up. 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 – let that spicy aroma fill your kitchen.
- 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.
- Chuck some granola and yoghurt into a bowl and top with the poached pears and sticky syrup – delish!
Pears are rich in essential antioxidants and dietary fibre – plus, they are high in Vitamin C!
DIY Peanut Butter and Pear on Toast
Make your own peanut butter for a healthy, tasty treat – and a new culinary skill that you can use over and over again.
- Preheat the oven to 180°C. Place your raw peanuts in a single layer onto a baking tray. Bake for 15-20 minutes, shifting halfway.
- Place the dry roasted peanuts in a food processor, and blend for 5-10 minutes.
- During this time, you’ll see the peanuts go in stages: from crumbs, to a dry ball, to a smooth and creamy “liquid” peanut butter – the evolution of greatness. Stir in some sugar or honey to sweeten things up, and add a bit of salt to taste. Store your homemade PB in the fridge.
- Slice some bread and pop it in the toaster. Thinly slice up some pear.
- Spread your peanut butter onto your freshly toasted bread and top with your pear slices. Garnish with a drizzle of honey or maple syrup – tuck in!
Peanuts are a great source of healthy fats, fibre and protein.
A Tribute to the Classy Cabbage: you’re packed with Vitamin C and full to the brim with Vitamin K. You boost my digestion, help to stabilise my blood pressure, keep an eye on my cholesterol levels, reduce inflammation – and all without me even knowing. You’re a true friend, a confidant, and one damn delicious leafy green.
Your cabbage may be voluminous, but do not be alarmed – we’ll weave you through a lush tapestry of ways to enjoy her, peel back her layers, and savour her in all her glory.
You can make your own delicious kimchi (see the recipe from Sepial’s Kitchen below) – this will be a first for most of you, it’s a first for us, and we are so excited for you to give it a go. We have included some recipes using Kimchi for you to see how you could use it once it is ready. It is a 3 week process, so use these recipes to build some inspiration.
Then, with your remaining cabbage frills, there is still so much room to play and create greatness in the kitchen – for this, we’ve provided some simple-yet-effective suggestions. Go get ‘em!
Sepial’s Kitchen Kimchi
The Masters of Asian-Inspired cooking show us how it’s done. Make your own kimchi in these simple steps – and say hello to a happy and healthy gut.
- Chop up 1kg cabbage into bite size pieces, and rinse well. Hot Tip: smaller cabbage pieces are quicker to brine.
- Mix 3L of water and 330g of sea salt in a big bowl/container. Put your chopped cabbage in and leave it to soak until the thick part of cabbage is soft. This takes 1-2 days – depending on the weather and the cabbage (Asian cabbages take only 3-6 hours).
- Blend together 5-10 cloves of garlic, ½-1 thumb of ginger, 1 onion, 3-5 spring onions, and 1 apple or pear, until a paste forms. Mix it with your Sepial’s Kimchi starter that came in your box.
- When your cabbage is soft, remove it from the salt water. Reserve some salt water, just in case your Kimchi is not salty enough. Mix your soft, soaked cabbage through your starter, and season further to taste.
- Place the Kimchi in a clean glass or food grade plastic container, and leave at room temperature overnight. Seeing as though it’s winter, it may be best to leave your Kimchi to brew for 2 days. Make sure there is some space in the container, as the Kimchi will expand as it ferments (science).
- Taste it and season more with salt or sugar, only if necessary.
- Keep your Kimchi in the refrigerator until it goes slightly sour. We recommend keeping it for about 3 weeks before serving. Yum yum!
If you have any trouble, please let us know by emailing firstname.lastname@example.org
Kimchi Fried Rice
Homestyle fried rice loaded with mushrooms, kimchi, ginger and spring onion – you'll have the whole table asking for seconds.
- Cook some fluffy rice.
- Roughly chop up some mushrooms. Peel and grate some ginger (or finely chop, up to you). Thinly slice some spring onion, reserve the greens for garnish.
- Place a nonstick pan on a medium-high heat. When hot, fry the mushrooms for 5-7 minutes until golden brown. Remove from the heat, season and set aside.
- When the rice is ready, return the pan over a medium-high heat with a drizzle of oil. Fry the ginger, spring onion whites, and some kimchi for 30-60 seconds.
- Add your rice, and some spicy soy dressing. Stir to combine and warm through.
- Dish up your delicious kimchi fried rice and top with some golden mushrooms. Don't forget to garnish with spring onion greens – and tuck in.
Top with some pan-fried golden tempeh for extra yumminess and all the goodness.
This one’s for the savoury pancake lovers – crispy, tangy, spicy, and best served piping hot.
- Coarsely chop up ½ a cup of kimchi. Combine 60ml cup of kimchi liquid (use some kimchi juice and water), 30ml cup of all-purpose flour (gluten-free flour is always welcome), 30ml cup of rice flour (or more all-purpose flour) and salt. Let the mixture sit for 10 minutes. Fold in the chopped kimchi and some sliced spring onion.
- Get a pan on a high heat with some oi (make it hot)l. When sizzling hot, add a dollop of your pancake mixture, smooth it out and fry for 2 minutes each side, until golden and crispy.
- Serve with some soy sauce or your favourite dipping sauce. Oh my drool.
Kimchi is an excellent source of natural probiotics. The cabbage in kimchi is a prebiotic, which is the food that the probiotics eat. You can't have healthy probiotics without prebiotics – both are essential for gut health.
Cabbage & Carrot Slaw
Serve as a side, chuck onto a chicken sarmie, or even enjoy as is – this quick, simple slaw is the perfect staple to use when you need some acidity to balance a savory dish.
- Finely slice up some cabbage and radish. Grate up some carrots. Place into a bowl with some honey and vinegar, toss to coat, and set aside to pickle for 20 minutes (this is where we make the flavour).
- Add some mayo or yogurt for a creamy touch. Squeeze in some lime juice. Throw in some chilli, raisins, even some mustard – whatever tickles your fancy.
- Toss to coat and season well (to taste).
- Garnish with some chopped coriander, and slap it on your lunchtime sarmie.
For some added crunch, toast up some nuts or seeds, and sprinkle over.
This one is super simple, but sometimes simplicity is best – plus, no leftover cabbage should ever go to waste.
- Roughly slice up some leftover cabbage. Place a nonstick pan over medium heat with some oil or butter. Add the cabbage and cook for a few minutes until getting some good colour.
- Then, add a splash of water, some grated garlic, chopped herbs – and pop on the lid. Allow it to steam until soft and all the water has cooked away.
- Season well with salt and pepper, and garnish with some chopped up toasted peanuts and pea shoots. Voila!
Add this to some fried rice, noodles, or enjoy as a simple side.
YOUR ASIAN KITCHEN GUIDE
Welcome to the exciting playground of Asian cuisine – it is vast, slightly daunting, and we can merely scratch the surface of the depths of variety it has on offer.
Some of the most passionate local foodies we know have been working hard to bring you the most glorious, Asian-inspired treats: spicy soy dressing and delectable bao buns from Bao Down in Gardens, exotic mushrooms, kohlrabi, pak choi, raw organic peanuts, and tempeh.
One of the tricks to Asian cuisine is the balance between salty and sweet, so don't be afraid to taste as you go. Use your palette to guide you, work with it – now go forth and make greatness, young Grasshopper.
Bao Down’s Tempeh & Veggie Stir Fry
Loaded with flavour and packed with goodness.
- Place a wok or frying pan on medium-high heat with some cooking oil.
- Once the oil is hot, carefully add some cubed tempeh. Cook until golden brown on one side. Then, add some roughly sliced exotic mushrooms. Toss the frying pan/wok to allow for even cooking.
- Add some roughly sliced pak choi, and roughly diced broccoli or kohlrabi. Season with a pinch of salt (not too much as the spicy dressing contains soy sauce), allow to cook for 2 minutes, stirring occasionally.
- Add a knob of butter and coat the vegetables and tempeh. Then, add some spicy dressing (to taste) and take off the heat immediately. Season with some fresh lime juice.
- Top off with some freshly chopped coriander, and serve hot.
Garnish with a sprinkle of toasted sesame to really take this to the next level.
Asian Mango Salad
Just when you thought mango couldn’t get any better – add it to this Asian salad with a lime, chilli, garlic, soy dressing (and thank us later).
- Grate a clove of garlic. Finely chop one chilli. Place into a small bowl and add the juice of 1 lime, a tsp of honey and 3 tbsp soy dressing. Taste to test and add more honey, lemon, or soy (if needed).
- Peel, slice and deseed the mango. Ready some salad leaves.
- Make a bed of leaves, top with your sliced mango and drizzle over the dressing.
- Sprinkle over some chopped peanuts and garnish with fresh mint leaves, if you have.
Cashews and coriander are a good replacement for peanuts and mint if you don't have any.
Exotic Mushroom Peanut Satay Skewers
Braai-friendly mushroom skewers coated in a delicious peanut butter/lime/ginger/coriander satay sauce.
- Soak some braai skewers in water so that they do not burn on the braai.
- In a food processor blend, a bunch of coriander (leaves and stalks), half a deseeded chilli, ½ clove of garlic, 2cm piece of peeled ginger, 3 heaped tbsp of peanut butter ( go on, use your homemade batch), a tbsp of soy sauce, and the juice of 2 limes. Blend until smooth – if the sauce seems too thick, add a little water or coconut milk.
- Thread your whole mushrooms onto a skewer, and baste with the peanut satay sauce (reserve some for dipping).
- Cook the skewers on a hot braai on each side until cooked through (it’s never too chilly for a braai in SA). Alternatively, cook under a hot grill, turning half way.
- Serve with some extra satay for dipping and garnish with some chopped raw peanuts, coriander leaves and a lime wedge.
For extra protein, add some cubes of tempeh between the mushrooms.
Asian Tempeh Kimchi Bowl
Spicy marinated tempeh with kimchi vegan mayonnaise, pickled carrot, and spring onion – an Asian flavour explosion in your bowl.
- To make the pickling liquid: add 1 cup water, ⅓ cup white wine vinegar, 2 tbsp sugar or sweetener of choice. Stir until sweetener is dissolved. Ribbon a carrot with a vegetable peeler and add your ribbons to the pickling liquid.
- Marinate the tempeh in grated ginger and garlic, chilli flakes/chilli sauce, soy dressing, lime juice, and a sweetener of choice (OR hoisin sauce/sweet Asian sauce/Asian stir fry sauce).
- Mix some chopped kimchi with some vegan mayonnaise.
- Fry the tempeh until golden, crispy and delicious.
- Assemble a bowl of Asian mixed leaves – top with your fried tempeh, pickled carrot ribbons, and chopped spring onion.
Tempeh is a good source of protein and contains all nine essential amino acids. It is also a valuable plant source of iron, calcium, and the minerals manganese and phosphorous.
Thai Drunken Noodles
Thai spicy noodles in a mouth watering dressing – served with tempeh, broccoli or kohlrabi, spring onion and coriander.
- Prepare some noodles according to the packet instructions.
- In a bowl mix together 4 tbsp of soy dressing with 3 tbsp hoisin sauce and 2 tsp sugar – whisk until combined.
- In a frying pan with oil, fry a sliced onion until soft. In the final 2 minutes add some grated ginger, garlic and chopped chilli to taste. Add some small diced broccoli or kohlrabi and fry for another 2 minutes.
- Add some cubed tempeh and cook for approximately 3 minutes.
- Add the cooked noodles and sauce to the pan, and cook for approximately 2 minutes, until the sauce has reduced and beautifully coats your silky noodles.
- Plate up! Garnish with a lime wedge, some sesame seeds or chopped peanuts, some sliced spring onion and basil or coriander leaves. Slurp away.
Drunken Noodles is the literal translation of Pad Kee Mao because the theory is that these spicy Thai noodles should be eaten with an ice cold beer, and that they are a great cure for hangover – that’s something we can get behind.
Sweet potato Laksa
Laksa is a spicy South East Asian noodle soup – this one has sweet potato, pak choi, peanuts, and coriander.
- Peel and cut 500g of sweet potato into bite-sized pieces. Place a pot for the laksa (with a lid), over a low heat with a drizzle of oil. When hot, fry some grated ginger, garlic, and chopped chilli (to taste) until fragrant. Add the sweet potato and 150ml water and cook with the lid on for 10-15 minutes, until all the water has evaporated and your sweet potato is cooked.
- Remove half of the sweet potato from the pan. Blend in a food processor with 200ml coconut cream, 50ml peanut butter and 40ml soy sauce until smooth.
- Cook some silky noodles according to the instructions on the packet.
- Add your blended mixture back to the pot with 40ml of water, mix well and leave to simmer for 2-4 minutes. Stir in some pak choi leaves – cook for a couple more minutes to heat through. Add a generous squeeze of lime juice (to taste).
- Add your cooked noodles. If the sauce is too thick, add a little water.
- Garnish with some chopped peanuts, and fresh coriander. Superb work.
A Laksa is an iconic South East Asian spicy, coconut, noodle-curry-soup. It is most commonly found in Indonesia, Malaysia, Singapore and Southern Thailand.
How to steam your Bao Down Baos at home
Your bao will keep in the fridge for 3 days – they are freezer-friendly. Thaw completely before steaming.
- Bao Bun Cooking Method In Bamboo Steamer
- Use a pot big enough for the bamboo steamer to fit on top of..
- Fill the pot with water and place on medium- high heat.
- Once the water is boiling carefully, place the bamboo steamer onto the pot.
- Place the bao, paper side down, into the bamboo steamer and close.
- Steam for 3 minutes or until the bao are heated through.
Bao Bun Cooking Method In a Pot
- Use a large, heavy based pot with a tight fitting lid.
- Place a heat-proof bowl (large enough to fit upside down on the base of the pot) over the pot.
- Pour some water into the pot until it is halfway up the bowl.
- Place a dinner plate on top of the bowl, and once the water is boiling and there is enough steam, carefully place the bao, paper side down, onto the plate.
- If you are using a tight fitting, flat lid – cover the underside of the lid with a clean dish towel and place onto the pot. The dish towel will absorb any moisture that builds up on the lid, and prevent the bao from becoming soggy (nobody wants a soggy bao).
- Steam for 3 minutes or until the bao are heated through.
Sweet Potato Bao Bun with Pickled Rainbow Carrot and Soy Sauce Mayo
- Preheat the oven to 200°C. In a bowl, add 1 cup water, ¼ cup white wine/rice wine vinegar, 2 tbsp sugar – stir until the sugar is dissolved. Using a vegetable peeler, ribbon the rainbow carrots and submerge them in the pickling liquid. Leave in the fridge to chill, dude.
- Cut the sweet potato into bite sized pieces. Coat in oil and season with any Asian spices that you have in the cupboard – think: Chinese 5 spice, or a mix of ground ginger, cayenne, cinnamon, turmeric, star anise, cumin. Roast for approximately 30 minutes until cooked through and starting to crisp.
- Mix some mayonnaise with a little bit of the soy dressing and a squeeze of lime.
- Cook your beautiful bao – according to the instructions above.
- Assemble the bao by smearing your flavoured mayonnaise on the base of the bun. Then, place the spiced sweet potato inside and top with pickled rainbow carrot ribbons, some sliced spring onion and coriander leaves. Take a bao, chef!
This dish gets an A+ not only for flavour, but for Vitamins too. Sweet potato and carrots are both very high in Vitamin A – great for improving eye health, clearing skin and strengthening the immune system.
Golden Mushroom Bao
Golden spicy soy mushies with pickled radish and fresh coriander – all served in a delectable bao bun.
- Finely slice some radish, and place in a bowl with some vinegar and honey/sugar – set aside to pickle.
- Place a pan over medium heat with some oil. Thickly slice up some mushrooms and fry until golden and soft. Add some spicy soy dressing, and some hoisin if you have.
- Steam your baos as per above method, load them up with some spicy soy mushies, pickled radish and some fresh coriander. Yum!
Add in a slab of golden pan-fried tempeh for added substance and protein.
Roasted Rainbow Carrots with Herby Lime Dressing
Because there can never be too many fries to try.
- Preheat the oven to 200°C. Peel, trim and cut the carrots into quarters lengthwise, or into the shape of chips.
- Place your carrot chips onto a baking tray, coat in oil and season.
- Roast in the hot oven until soft and golden, 35-40 minutes, shifting halfway.
- Finely chop up some mint (or fresh herb of choice), zest and juice a lime. Whisk some lime juice and zest, brown sugar, mustard, olive oil, salt (to taste), and your finely chopped herbs.
- Toss the hot carrots into your cool dressing and serve.
- Enjoy your sweet, oven-roasted carrot fries and tangy dressing.
Keep a close eye on the carrots in the last 5-10 minutes as they can burn.
Sweet Potato and Celeriac Mash
A solid side dish with extra hidden veggies for all the winter health.
- Chop the sweet potatoes and celeriac into chunks and either boil or bake them, depending on your preference, until soft and cooked through.
- Mash with a fork or a masher, with some butter, salt, and any other herbs or spices you like.
- Serve warm as a super-side dish.
Add a touch of honey or maple syrup for a sweet element to any meal
If you are new to kohlrabi, fear not! It is a cabbage, and tastes a bit like broccoli. It is most common to cut off the stems, trim the bulb down, peel it (optional, although the peel can be tough) and slice it up. You can eat it raw in salads, or cooked/roasted, or in stir fries.
- Trim and peel (optional) your kohlrabi. Slice it in half, then into quarters, then remove the tough centre (you can add it to your stock). Then, slice up the kohlrabi quarters into thin matchsticks, slivers, or cubes. You can pickle it in a sweetened vinegar, or simply throw it through a salad dressed with a bit of olive oil, lime juice and salt.
- If you would prefer to cook it, simply trim it down (peeling optional), slice it into chunks, toss with some olive oil, salt, garlic, herbs, perhaps a tasty spice rub. Spread out on a roasting tray, and roast in the oven until soft.
Adding the peel and stems to a stock would be a great idea
Quick Ginger Apple & Pear Crumble
Spiced apple and pear, with a rustic oat crumble topping.
- Preheat the oven to 190°C.
- In a large bowl, toss together 2 apples and 2 pears (peeled and cored) with 2 tbsp. of sugar, 1tsp. of orange juice, 1 tsp. of grated ginger, a pinch of salt and a drop of vanilla essence. Transfer to a greased baking dish.
- In another bowl, mix 1 cup oats, ½ cup cake flour, ½ cup brown sugar, 1 tsp. of ground cinnamon, ¼ tsp. of ground nutmeg, a pinch of salt, ⅓ cup cold butter (cubed) – mix with your fingers to form a crumble. Sprinkle on top of your fruit.
- Bake until golden brown and the fruit is tender, about 40-45 minutes. Serve warm with a dollop of yoghurt or ice cream – go on, you know you want to
Ginger can be used to help digestion, reduce nausea and help fight the flu and common cold.
Plant-Based Carrot Cake
This carrot cake traybake is a real sweet showstopper, if we do say so ourselves.
- Preheat the oven to 180°C.
- Peel and grate some carrots – you will need about 250g.
- Mix your dry ingredients in a big bowl: 200g flour, 100g brown sugar, ½ tsp ground nutmeg, 1 tsp ground cinnamon, a pinch of salt and 2 tsp baking powder.
- Add in the wet ingredients: 250g grated carrots, 75ml oil, 250g yoghurt and juice from half a lime. Mix well (nobody likes a lumpy cake).
- Grease a baking tin and dust with flour. Add the batter and bake for 1 hour. Test by inserting a wooden skewer into the centre of the cake. If cooked, this should come out clean, and it’s almost time for tea (yay).
- To make the icing: in a food processor, blend 2 tbsp coconut oil, 100g yoghurt, 2 tbsp lime juice, a big splash of vanilla essence, 300g powdered sugar – blend until smooth. Rest in the fridge.
- Once the cake is cooled, spread with icing and sprinkle it with chopped nuts – with as heavy a hand as you wish.