Plant Based Recipes 29/04/2020
Granola with Caramelised Banana & Sweet Tahini Yoghurt
Bananas caramelized in maple/sugar/honey with sweet tahini yoghurt on top of granola – a.k.a. The best way to start your day.
- Cut bananas into bite-sized pieces.
- In a pan, melt a knob of butter with either 1-2 tbsp of maple syrup/honey/sugar. Add the bananas, and cook until caramelized. Remove the bananas from the pan when they are golden and delicious.
- Add a tsp of tahini to the sweet pan juices and mix well until combined.
- Pour the sweet tahini mixture into the yoghurt and mix well.
- Plate up the granola and top with the caramelized bananas and sweet tahini yoghurt.
For a healthier option: use fresh banana and mix the yoghurt with tahini and honey
Honey-Rosemary Caramelised Figs with Granola & Yoghurt
A fresh and tasty twist on breakfast granola.
- Cut your figs in half.
- In a frying pan, melt a knob of butter. Add a healthy dollop of honey and a sprig of rosemary.
- Add your sweet figs, cut-side down, and cook until caramelised.
- Serve with some yoghurt and crunchy granola.
If you don't want to cook the figs, you can make a warm herb-honey drizzle by placing the honey and the rosemary sprig in the microwave (or on a stove) and heating until fragrant. Yogurt can be high in protein, calcium, vitamins, and live culture, or probiotics, which can enhance the gut microbiota.
Well, we gave you flatbread, so it would basically be illegal not to provide you with all the moreish Mediterranean delicacies to enjoy them with. These easy-to-prep recipes are simply delicious – and the best part is, you can jar them in the fridge to make their deliciousness last longer. Bottomless Tzatziki anyone?
If you, like us, have a strong savoury tooth, then you are going to relish in the garlicky, lemony goodness that lies ahead – so grab your sun hat and let’s pretend we’re in the Med.
Spiced Aubergine Flatbread with Pomegranate, Mint & Hummus
- Preheat the oven to 200°C with a hot tray inside. Slice the aubergine lengthways into 1cm thick aubergine fingers. Place onto a tray, or into a colander, with salt for 10 minutes to remove the bitter juices (degorging, is the fancy cooking term).
- Peel and slice an onion. Peel and grate some garlic.
- Once the aubergine has degorged, place onto a baking tray, coat in oil and season with salt and pepper, and any spices you fancy (cumin, paprika are always a win). Roast in the hot oven for 20 minutes until soft and golden.
- Place a pan over a medium-high heat with a drizzle of oil or a knob of butter. Fry the onion until soft and translucent. Add the garlic towards the end.
- Place the flatbread on the hot tray in the oven for 3-4 minutes just to parbake until slightly crispy. Remove from the oven. When the aubergine is ready, layer the aubergine on the flatbread and top with the onion and garlic mixture. Bake for a further 3-4 minutes.
- On completion, loosen the hummus with some lemon juice and a splash of water (until drizzling consistency). Drizzle some hummus dressing over the flatbread, garnish with some mint and pomegranate gems, and devour!
Moroccan Mezze Platter
We’re talking falafel with hummus, spiced pecan and dated crumble on herb yoghurt, rosemary/garlic fried flatbread, AND figs, honey and pecan dukkah.
- Make the falafel according to the instructions on the packet. Loosen your hummus with a little lemon juice.
- Chop up your dates and pecans. Add them to a hot pan with a knob of butter/oil, a drizzle of honey/maple, and a pinch of chilli flakes – cook until caramelized (be careful not to burn).
- Chop up some parsley and add to your yoghurt with a splash of vinegar, salt and pepper. Serve the spiced date and pecan crumble on top of the herby yoghurt
- Pan-fry the flatbread in garlic and butter/oil with a sprig of rosemary until crispy. Cut into quarters.
- Cut your sweet figs in half and drizzle with honey and some chopped pecans (or pecan dukkah, if you’re feeling fancy).
- Serve on a chopping board garnish with fresh herbs and some pomegranate gems
Tzatziki is just one of those fridge staples – spread, dip, dollop, spoon. Yum!
- Grate the cucumber onto a clean towel or some paper towel. Allow any excess liquid to drain out. Add your drained cucumber to some yoghurt.
- Peel and grate the garlic. If you prefer cooked garlic, sauté the garlic in a pan until fragrant – otherwise add the grated garlic as is.
- Season the tzatziki with salt, pepper, lemon juice and olive oil. Add some chopped mint too, if mint’s your thing.
It's important to drain the liquid from the cucumber as any liquid will make the tzatziki watery and not so lekker – leading to expiration earlier than usual.
Garlicky Lamb Chops with Tzatziki
- Place the lamb chops in a dish. Coat in some olive oil, chopped garlic, lemon juice and fresh chopped parsley. Cover and marinate for 1-2 hours, or overnight for maximum flavour.
- Place a pan over a high heat with some of the marinating oils. Fry the chops for 3-4 minutes per side, or until cooked to your liking (this time yields medium rare). Rest for 5 minutes before serving.
- See the D-I-Y Tzatziki recipe above for serving
Marinating any sort of meat is always better when it's marinated overnight. It results in the meat being more flavoursome, tender and juicy.
Battered Aubergine with Tzatziki
Aubergine slices coated in a light batter and fried – served with Tzatziki.
- Cut the aubergine into thin rounds. Place into a colander and generously salt. Leave to degorge for 20-25 minutes. Pat dry
- Make your batter by whisking ¾ cup of cake flour or tempura rice flour with +/- 230ml soda water – until it becomes a smooth batter.
- Bring some oil to a high heat in a large pot. Coat your eggplant in some batter. Using a fork, place your battered eggplant pieces into the oil and fry for 5 to 6 minutes, until golden on both sides and the batter puffs up. Be careful, hot oil is tempura-mental.
- Drain on absorbent paper towel and season.
- Serve it up hot, with tzatziki dipping sauce – for vegan tzatziki (see recipe suggestion).
Tempura rice flour is a gluten free option.
Baked Sweet Potato topped with Greek Salsa
- Cut the sweet potato in half lengthways. Coat in some oil and seasoning, and bake in a hot oven for 30-35 minutes, until cooked through.
- Dice some cucumber and tomatoes, and chop some parsley. Mix in a bowl with some cubed feta, lemon juice, a splash of olive oil and season well.
- Top the roasted sweet potato halves with your colourful salsa and enjoy!
Add anything you want to the salsa – olives are a yummy addition.
Roasted Jerusalem Artichokes with Lemon & Thyme
- Preheat the oven to 180°C. Scrub the jerusalem artichokes well to remove any soil/hard skin (don’t worry, they can handle it).
- In a bowl, add some thyme leaves, lots of lemon juice, olive oil, salt and pepper.
- Cut the artichokes into bite sized pieces, coat in the lemon-thyme marinade.
- Roast in the hot oven for 40-45 minutes until soft and tender.
Optional Step: Grate some parmesan over for serving.
Garlicky Marinated Aubergines
Aubergines never looked so good. Serve on top of and with anything.
- Cut the aubergines into thick disks, lay out on a tray/colander, sprinkle with salt and leave to degorge (naturally removes bitter juices) for at least 30 minutes. On completion, pat dry with some paper towel.
- Peel and grate some garlic (we encourage lots of garlic, always), rinse and chop some parsley, zest and juice a lemon (all in one bowl is fine – less washing up).
- Place the aubergine slices in an oven-safe dish, in a single layer. Evenly pour over the lemon, garlic and parsley, drizzle with a good glug of olive oil, and season well with salt and pepper, until all the slices are coated. Cover and set aside to marinate for 4-5 hours.
- After the marinating, pop the oven on to 200°C. When hot, bake the marinated aubergines for 45 minutes until soft and starting to brown. Tuck in!
Eat with some warm, toasted Turkish bread, Sourdough or any bread of your choice.
This week’s star of the Vegetable Show typically goes unnoticed, but we are here to show you what she’s got. With an impressive Vitamin C content, moderate levels of Vitamin K and several Vitamin Bs, we’re sure this queen is going to knock your socks off. Culinary use of the cauliflower dates back two thousand years, and yet it remains on-trend – often used nowadays as a low-carb, gluten-free alternative to potato, rice, or flour.
You can also dress her up as wholesome or as sassy as you like. Roast it whole, make a classic cauliflower-with-cheese-sauce, or turn it into steaks – yes, steaks! Whizz it up to make cauli-rice, or mash it up to use as, well, mash – even snack on it raw. This Wonder Veg is as versatile as veg gets – below are some ideas on how to make the most of your captivating cauli.
Charred Cauliflower Steaks with Tzatziki & Glazed Figs
The most moreish cauliflower salad you ever did eat – savoury, salty, and sweet all in perfect harmony.
- Peel the green leaves off the cauli head. Slice into 2cm thick steaks. Coat in some smoked paprika, oil, lemon juice, and seasoning. Leave to marinate for no less than an hour.
- Place a pan over a medium-high heat with a knob of butter. Fry the steaks for 2-3 minutes per side until charred and golden, and with an al dente crunch.
- See recipe for D-I-Y Tzatziki under our ‘Moreish Mediterranean’ section.
- Quarter some sweet figs. Return the pan over a medium-high heat with a further knob of butter and some castor sugar (or any sweetener of choice). Add the figs, and sauté for 4-5 minutes until beautifully glazed.
- Pick and roughly chop some mint. Toast the pecan nuts, and roughly chop when cool enough to handle.
- Layer the cauliflower with some fresh leaves, dollop over the tzatziki, scatter over the figs and garnish with some sliced mint and pecan nuts. Yummy!
One cup of raw cauliflower provides over 75% of the daily minimum target for vitamin C. In addition to supporting immunity, this nutrient is needed for DNA repair and the production of both collagen and serotonin (the latter promotes happiness and healthy sleep).
Whole Roasted Cauliflower
Cauli-gosh! A gorgeous whole roasted cauli in all her glory.
- Preheat the oven to 180°C. Peel the green leaves off the cauli head. Place the head on a lined baking tray.
- To make the marinade: in a bowl, combine some cumin, smoked paprika, cayenne pepper, mixed dried herbs, garlic powder, lemon juice and zest, olive oil and a splash of water. Mix well to combine, and coat the entire cauli in the marinade. Season with salt and pepper. Pop some whole and unpeeled on the roasting tray.
- Bake the cauli head in the oven for 35-45 minutes, or until tender.
- For the tahini dressing: combine some tahini, lemon juice, fresh chopped parsley, and sweetener of choice. When the garlic cloves are soft and roasted, remove the skin, roughly chop the flesh and add to the tahini dressing.
- Remove the tray from the oven, drizzle over the tahini dressing, garnish with some fresh parsley and pomegranate gems. Enjoy!
Cauliflower is naturally high in fiber, great for digestion and gut health.
Creamy Cauliflower Puree
Time to put on your fancy pants with this cheesy delight! Fab as a side for lamb chops, chicken and aubergine (to name but a few).
- Cut your cauliflower head into chunks. Place in pot with a steamer, and steam for about 7-10 minutes, or until soft all the way through.
- Place the cauliflower into a blender with some grated parmesan, a knob of butter, cream, salt and pepper (garlic clove optional). Blend until smooth, season to taste on completion.
Low carb delight.
Fresh, zesty and a great light side to any dish! Best served as a relaxed lunch on a sunny day.
- Coarsely grate a head of cauliflower using the large holes of a cheese grater. Juice and zest 2 lemons.
- Place the grated cauliflower into a large bowl with the lemon juice, lemon zest (to taste), some salt and a drizzle of olive oil. Allow to marinate for 30 minutes.
- Finely chop some parsley, mint, chives, dune spinach, lettuce and 2-3 dates. Finely chop half your cucumber, a few tomatoes and lunchbox pepper.
- Toss the cauliflower with the chopped herbs and veggies. Add some thinly sliced chilli if you would like an extra zing! Season to taste.
- To serve, top with a few pan-roasted, chopped pecans and sweet fig slices.
Cauliflower contains choline, a micronutrient that is essential for learning and improved memory.
Raw Cauli Florets
An instant, any-time snack.
- Break off as many florets from your cauliflower as you’d like.
- Rinse well.
- Grab a dip of choice (hummus, pesto, cream cheese, tzatziki, mayo, aioli) and munch away – or just snack on them plain.
Raw cauliflower is a healthy, crunchy snack alternative to crackers.
Quick Cauliflower Rice
Basic cauliflower rice method.
- Blitz cauliflower in a food processor until fine.
- Sauté in a large pan with oil or butter. Cover with a lid so that the cauliflower steams and becomes more tender, for approximately 5-8 minutes.
You can jazz up this rice for different sides and cuisines: add desiccated coconut for Indian curries, garlic and rosemary for stews and one pot wonders, ginger and garlic for Asian stir-frys, chopped herbs and lemon zest for Mediterranian salads, and mixed spices (saffron, ground coriander, and cumin) for Morrocan sides.
Cauliflower Alfredo Sauce
Delicious low-carb, naturally creamy pasta sauce.
- Cut the cauliflower head into chunks. Place in pot with a steamer, and steam for about 7-10 minutes, or until soft all the way through.
- Place the cauliflower into a blender with grated parmesan (vegan option: nutritional yeast), a knob of butter/buttah, salt and pepper (garlic optional). Add a splash of water or veg stock, blend until smooth – season to taste on completion.
Harrisa-Roasted Carrots with Herb Yoghurt & Pecans
Whole-roasted, harissa-rubbed carrots with herby yoghurt and pecans.
- Mix a little bit of oil with harissa. Smother your carrots in the harissa mixture. Roast in a hot oven until cooked through, but still slightly crunchy.
- Chop up some mint and add to your yoghurt with a squeeze of lemon juice and some salt and pepper.
- Spoon the herb yoghurt in a line over the centre of the carrots. Garnish with chopped pecans, and the leaves from your carrot tops (waste not, want not).
Add pecan dukkah for some extra flavour (see recipe below). Reserve your carrot top green leaves for garnish.
- Place ½ a cup of pecan nuts on a baking tray. Sprinkle with salt and a few drops of water.
- Bake in an oven, preheated to 180˚C, for 5 minutes or until the nuts are fragrant and crisp.
- Chop the nuts finely in a food processor or by hand.
- Place 3 tbsp of sesame seeds, 1/4 cup of coriander seeds, 2 tbsp of cumin seeds and 1 tbsp fennel seeds in a dry frying pan and toast over medium heat for 2-3 minutes, or until the seeds are fragrant and lightly golden.
- Place the seeds in pestle & mortar and crush – or quickly blitz in a food processor.
- Add the nuts and spices together. Add some salt and the black pepper. Store in an airtight jar.
Warning: dukkah is very addictive, you will end up putting it on anything and everything.
Some pick-me-up toasted sarmie ideas when you’re feeling the slump.
- Roasted Tomato & Boerenkaas Cheese
- Roasted Aubergine, Harissa & Hummus
- Mature Cheddar, Cucumber, Lettuce & Hummus
- Leftover Roast Chicken with Mayo, Fresh Lettuce and Cucumber.
Get creative and experiment with some of your favourite fillings and flavour combos.
Harissa Caramelised Onions
Caramelised onions make any meal more exciting – and with the addition of harissa paste and naturally sweet dates, these onions are a real winner.
- Slice your onions into thin half-moons. Finely chop 1-2 dates (discarding the pip).
- Place a pan over a medium heat with a drizzle of oil. Add your onions, chopped dates and a few finely chopped thyme leaves. Cook the onions for about 15 minutes, stirring regularly, until the onions become caramelised, browned and soft – and the dates have disintegrated into the onions. Add a splash of water to prevent things from burning while it cooks.
- In the last few minutes, add a knob of butter, seasoning and harissa paste (to taste). Stir it in until everything caramel-y and covered in harissa
You can also add crushed garlic, extra herbs or chilli to these onions to put your own creative spin on them – store in the fridge for up to a week.
Roasted Butternut with Coriander Yoghurt
- Preheat the oven to 180°C. Cut the butternut into half moons. Coat in oil and season with spices of your choice (sumac and butternut are a match made in heaven). Roast for 30-40 minutes until soft and golden.
- In a bowl, combine the yoghurt with lemon/lime juice and zest, olive oil, chopped coriander, and seasoning.
- To serve, layer the roasted butternut, drizzle over the coriander yoghurt, sprinkle some fresh coriander leaves on top, and garnish with chopped dates or pomegranate gems (something sweet and tangy). Delish!
- Preheat the oven to 180°C. Halve the aubergines lengthways. Coat in oil, season and place them cut-side up on a roasting tray, with some whole unpeeled garlic cloves. Roast for 45 minutes until the aubergine flesh is very soft.
- When the aubergine is ready, scoop out the flesh and place in a blender with olive oil, the garlic flesh, lemon juice, salt, pepper, a drizzle of tahini and fresh parsley. Blend until smooth and season further to taste. Hot tip: for a creamier baba ganoush, add some yoghurt.
Aubergines can also be grilled in tin foil over an open fire to get an even more intense charred, smokey flavour.
Rosemary & Butterbean Hummus with Flatbread
Rosemary-infused oil blended with butter beans, garlic and tahini – and served with flatbread.
- Heat a cup of oil with a rosemary sprig until fragrant.
- In a food processor, add a can of drained butter beans, a chopped garlic clove, a tbsp of tahini and a squeeze of lemon. Blend and slowly pour in the rosemary oil until smooth.
- Season well and serve with toasted flatbreads.
You can substitute any can of cooked beans left in the cupboard – think: cannellini or haricot beans, chickpeas (and the likes).
Raspberry and Apple Chia-Jam
- Grate a Pink Lady apple and add it to a saucepan with a handful of raspberries. Add a small splash of water, and start cooking your fruits on a medium heat, breaking them up as they cook.
- When the apple and raspberries are a saucy consistency, add 1 tbsp of honey (or coconut blossom sugar/maple syrup/castor sugar). Stir until combined.
- Remove from the heat and allow to cool for a few minutes. Then, add 1.5 tbsp of chia seeds.
- Transfer the jam to a jar and allow it to cool completely. Once the jam has reached room temperature, transfer it to the fridge for an hour to set.
- Store in an airtight jar in the fridge for up to one week.
Raspberries are very high in Vitamin C – essential for immune function and assisting in the absorption of iron.
- Put 250g of raspberries in a pan with 250g sugar and 1.5 tbsp of red wine vinegar. Mash over a low heat for 10 minutes until smooth and syrup-y. Rub through a sieve into a clean pan.
- Tip the seeds from the sieve into a bowl and stir in 1.5L of water, then sieve again to remove the last of the pulp from seeds.
- Pour the liquid into the pan with the sieved pulp, stir well and boil for 1 minute. Pour into small, sterilised bottles and seal. The cordial will keep (unopened) for a few months. Once opened, store in the fridge.
Great as a refreshing soft drink, even better in cocktails and gin & tonics.
Whether added onto desserts, smeared on bread with cheese, or added to morning oats – you simply cannot go wrong.
- Roughly chop your figs and place in a pot with 100g caster sugar/coconut blossom sugar, and a splash of water. Place over a low heat until the sugar begins to dissolve and the figs begin to soften. Make sure to continuously break up the figs as they boil. Add a squeeze of lemon juice to balance the sweetness.
Figs are one of the richest plant sources of vitamins and minerals, even though they are low in calories.
Veg Stock (With All You Got)
The ultimate solution to avoiding waste in the kitchen – everything must go! Having your own homemade stock on hand takes the taste and nutritional value of meals to another level.
- Collect peels and ends from potatoes, sweet potatoes, celery, carrots, butternut, onions, spring onions, and leeks over the course of a cooking day. You can do this over a few days, just chuck the scraps into the freezer to keep until you’re ready to make your stock. Scavenge for any veggies or greens that may have become a bit sad in the fridge (spinach, green beans, radishes).
- Place everything in a large, deep pot.
- Add thyme, parsley, rosemary or coriander. Add an inch of ginger, half an onion (roughly chopped), 3 cloves of garlic (peeled) and salt to taste.
- If you don’t think you’ve collected quite enough scraps, add a couple of carrots or sticks of celery to bulk it up.
- Cover the contents with water and bring to the boil.
- Reduce the heat and simmer (covered) for 1 hour.
- Turn off the heat. Using tongs or a slotted spoon, remove the larger solids. Then, strain through a fine mesh sieve to separate and reserve the liquid.
- Store your liquid stock in an airtight jar in the fridge for up to a week – or freeze in small portions for later use.
Be sure to use clean vegetables and scraps – dirty, gritty broth is not lekker, and if it’s moldy, you probably don’t want it in your broth.
Fresh Mint Tea
Another good excuse to take a tea break.
- Boil the kettle.
- Rinse and pick some mint leaves. Put them in a pot on the stove and cover with boiled water. Boil for 10 minutes, then, allow to sit for 5 minutes before serving.
- Serve hot or cold with your choice of additions: sugar, honey, lemon juice, orange or lemon peel.
Fresh mint is a great digestive aid, so mint tea makes a great pre/post-meal treat. You can also add rooibos or green tea leaves (or a tea bag) to the pot if you want to spruce things up.
Almond Croissant & Salted Vanilla Ice Cream Sandwich
Vanilla, salted honey and thyme ice cream in between a toasted almond croissant.
- In a mug ,heat a tbsp of honey in the microwave. Stir in a pinch of salt.
- Mix your pre-made vanilla ice cream with some chopped thyme leaves and your salted honey.
- Cut your almond croissants in half. Toast in a pan until golden and crisp. Remove from the pan.
- Spoon in the ice cream and make a sandwich
- Eat immediately and try not to drool.
You can fill your sandwich with whatever ice cream you have in the freezer – the options are endless.
Date & Pecan Bars
Makes twelve date and pecan cake bars.
- To prepare the filling: mix together 375ml of chopped dates, 30ml of sugar and 190ml of water in a saucepan and cook over a low heat, stirring constantly, until thickened (about 10 minutes). Allow too cool. Add 125ml of chopped pecans.
- Preheat the oven to 200°C. Cream 90ml butter and 250ml light brown sugar together. Add 430ml flour, 1/4 tsp baking soda, 1/2 tsp salt, 190ml rolled oats and stir into the butter mixture until well-blended.
- Spread half the batter into a greased baking tray, smear over the date and pecan filling, and then spread the remaining batter over the top.
- Bake until lightly browned (approximately 25 to 30 minutes). Cool and cut into bars
Great for those mid-morning or afternoon munchies.
Fresh Fruit Salad with Mint Sugar
- Finely chop mint and mix with a tbsp of sugar.
- Chop the figs, apple and banana. Place in a bowl with the raspberries and pomegranate. Squeeze over a little lemon juice.
- Sprinkle over the mint sugar and dig in.
A great healthy dessert alternative, ensuring that you also pack in vitamins, minerals and antioxidants.
Warm Date-Stuffed Apples with Yoghurt and a Lemon Crumb
Things are started to cool down so get warm with this comforting dessert
- Preheat the oven to 180°C.
- Core your apples (if you don’t have a corer, simply cut in half, carefully remove the core and put back together – no one will know)
- Roughly chop your dates and stuff the cored apples until they are full. Top with a little knob of butter.
- Place your apples in a baking dish and pop into the oven for 30-40 minutes, depending on how soft you like them. Check every 15 minutes, adding another knob of butter if they are looking a bit dry.
- In the meantime, place a few handfuls of granola in a ziplock bag and gently crush your granola into finer pieces – to resemble more of a crumb. Rolling pins or wine bottles work well here! To a bowl, add your crumb and the zest of half a lemon – always taste to ensure it’s to your liking.
- When your apples are ready, remove from the oven and plate up with a dollop of yoghurt and your lemon crumble.
Baked apples and dates give your diet a good fibre boost, which ultimately gives your digestive system a boost.