Plant based Box Recipes 5/11/2020
Find all you need to put together the ultimate banging burger! Think – classic burger buns, plant based burger patties, and all the locally sourced herbs and veggies you’ll need to make your own succulent burger. Be sure to join us this Thursday on Instagram (@ucook.market) as Chef Ollie Swart shares his smash burger Tips ‘n Tricks using the Aioli truffle aioli in this week’s Market Box. Let’s get cooking, Chef!
Vegan Blueberry Flapjacks
Get the whole family involved in whipping up this tasty little number.
For the homemade blueberry jam:
- Put the Terra Madre blueberries and some sugar into a small pot and let this simmer on a low heat while you squish the berries with a spoon as they soften into a jammy consistency.
- When the berries are broken up but still chunky, take the pot off the heat and season.
For the flapjacks:
- Sift 1 cup of flour, 1 teaspoon of baking powder, ¼ teaspoon of salt, and 2 tablespoons of sugar into a bowl.
- In a separate bowl, mix 1 tablespoon of apple cider vinegar, 1 cup of oat milk, and 1 teaspoon of vanilla extract. Add the dry ingredients and mix until smooth.
- Let the batter rest for 5 minutes before frying.
- Use a ¼ cup of batter to make 3 or 4 flapjacks in your pan (depending how big your pan is) and cook in melted butter for a few minutes on each side or until golden brown.
- Serve with your very berry homemade jam!
For an added scrummy layer, drizzle over some maple and yogurt. Yum!
Naturally Organic banana, Terra Madre blueberries, Mysthill strawberries and SOMA oat milk smoothie.
- In a food processor add one banana, a handful of Mysthill strawberries and a handful of Terra Madre blueberries. Add a couple of ice cubes then blend until smooth.
- Follow with a splash of SOMA oat milk until you have reached a good smoothie pouring consistency.
- Taste to test and add a little honey or maple if you like your smoothies a little sweeter.
- Pour into a glass and enjoy!
One medium-sized banana provides approximately 13% of your daily manganese needs. Manganese helps your body make collagen and protects your skin and other cells against free radical damage.
Because burgers are acceptable for brunch – Urban Vegan’s prime burger patty, hummus, and golden mushrooms make a brunch burger of dreams. Yum!
- Roughly slice up some mushrooms.
- Fry your mushrooms in a pan over medium-high heat with some oil or butter until golden and crispy. In the final few minutes, add some freshly chopped herbs, and season to taste.
- Place a pan over a medium heat with some oil. Fry the frozen vegan patties on both sides until golden and heated through, about 3-5 minutes per side. Remove from the pan and let them rest for 2-4 minutes.
- Slice open your burger buns, and warm in the oven or toaster until lightly golden.
- Butter up your rolls. Add your mushrooms and golden patty. Smear on some of your favourite sauce or hummus, and enjoy
For an added creamy layer, throw in some sliced avo to your brunch burger.
Aioli’s Vegan Royale Burger
Oh such decadent melty goodness topped with Aioli’s truffle aioli!
- Spread butter or sunflower oil on the inside of a large cast iron or non-stick pan with a paper towel. First, slice open your SCHOON buns and toast them cut side down on the pan, until golden, and set aside.
- Finely slice some onion, and add it to the pan. Let us caramelise for about 5-10 minutes, stirring occasionally. Add some chopped herbs in the final few minutes, then season to taste, and remove from the pan.
- Then cook the Urban Vegan Prime burger patties (from frozen) for 3-5 minutes per side until golden and heated through.
- Transfer patty to the toasted bun, add some caramelised onion and Aioli’s vegan truffle aioli on top of your patty. Close with the toasted top bun. Serve immediately. Enjoy!
Use a stiff spatula to flatten and lift the patty – it’ll make your life just a little easier!
Crumbed Aubergine Burger
Crumb coated aubergine with Terra Madre lettuce, Umthunzi tomato, roasted garlic, lemon yogurt and pickled onion.
- In a food processor, blitz some bread (white bread works well) to make breadcrumbs. Place in a low heated oven (about 150°C) until dried out but not browned. Add a few unpeeled cloves of garlic on the side to roast until soft.
- Place some sliced onion in a bowl with; ⅓ cup of vinegar and 2 tablespoons of maple or sugar, and some fresh thyme to pickle.
- Slice the aubergine into thick “patty like” slices. Evenly dust themi in seasoned flour, then dip into oat milk and then seasoned breadcrumbs to evenly coat.
- Fry the crumbed aubergine in oil until cooked through and golden. Taste a corner and season accordingly.
- Squeeze out the softened roasted garlic flesh and mix with some vegan yogurt and lemon juice to taste. Season.
- Halve the SCHOON buns and toast them up until lightly golden.
- Assemble the burger by spreading the garlic-lemon yogurt on both sides of the buns, top with the crumbed aubergine, fresh lettuce, fresh sliced tomato and drained pickled onion. Delicious!
Pre-made breadcrumbs and panko breadcrumbs also work very well if you have them in your pantry.
Grilled Kohlrabi and Zucchini Burger
Try something new with this nourishing kohlrabi burger! !
- Prepare the kohlrabi by washing it and peeling the green outer layer. Slice it into Finger-width rounds, coat in olive oil and a mix of paprika, turmeric and ground coriander and season to taste. Grill for about 15 minutes until cooked through and tender.
- Slice some zucchini lengthwise, season and coat in oil then pan fry until it's slightly charred and still has a bite.
- Slice and lightly toast the SCHOON buns. Slice an avocado. Spread the buns with some of Aioli’s vegan truffle aioli, layer on the kohlrabi rounds and zucchini slices, top with fresh leaves and avocado – there you go!
Kohlrabi is an excellent source of vitamin C and B6, potassium and fibre..
Baba Ganoush Bruschetta
This smoky aubergine dip is great for sharing, popping on top of a pizza, in a taco – go with it wherever it may take you. 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.
- Slice up some bread of choice, rub with some oil and a halved garlic clove. Bake in the oven until lightly golden. Remove and let cool before topping with the baba ganoush.
- Garnish with some chopped parsley, and enjoy!
Adding some diced onion and tomato will make for a chunkier and bulkier baba ganoush..
Glazed Tofu on Zesty Zucchini Noodles
Let the porous Tofu Tub tofu soak up the flavours of soy sauce and balsamic vinegar. Finished off in the pan with ginger and garlic – served on top of a bed of zucchini noodles!
- Push the liquid out of the tofu by laying it on a baking sheet topped with layers of paper towel. Then place tofu in a shallow baking dish.
- Put 125ml of balsamic vinegar, 125ml of soy sauce, and 45ml of brown sugar and boil in a saucepan while stirring to dissolve the sugar.
- Once boiled pour over the tofu and let it sit for at least 1 hour. In a nonstick pan over medium heat, add 2 thinly sliced garlic cloves, and some thinly sliced ginger with a drizzle of oil and sauté for about 1 minute until it begins to brown.
- Add the tofu and cook until golden brown on all sides. If the garlic and ginger look like they are burning take them out and reserve later for garnishing.
- Once tofu is ¾ done, put the marinade in the pan and let it reduce until it begins to glaze the tofu.
- Spiralize some zucchini, or ribbon with a peeler, or simply grate. Toss with some olive oil, lemon zest and salt.
- Once the tofu is done, place on top of lemon zested zucchini. Enjoy this light and healthy number!
Zucchini is high in fiber, having a lowering effect on blood sugar levels. Zucchini’s fiber helps to maintain healthy blood circulation, along with the high potassium content..
Go Green Salad
Loaded with seasonal green goodness, the salad will boost you into greatness
- Preheat the oven to 180°C.
- Slice up some old bread into bite-sized chunks, lay out on a baking tray, coat in some oil and season. Bake for about 10 - 15 minutes until lightly golden. Remove from the oven.
- Peel off the green outer layer of the kohlrabi, and only use the white inner part. Thinly slice it into bite-sized strips or cubes. Place in a bowl with a squeeze of lemon, a drizzle of oil and some salt. Toss to coat. If you prefer to eat it cooked, you can pan-fry it for a few minutes over medium heat until tender. Season.
- Ribbon some zucchini and place it in the bowl with the kohlrabi. Toss to coat.
- Finely slice some radish, and rinse and dry some salad leaves.
- Toss the leaves through the kohlrabi and zucchini, adding more lemon juice, olive oil, salt and black pepper to taste.
- Top with the radish and crunchy croutons, and serve. Yum!
Toast up some nuts or seeds to sprinkle over for added crunch and nutrition.
Aioli’s Cold Oil Fries
Not your average method for cooking perfectly golden crispy fries, but it works!
- Traditional fries are prepared by tossing potatoes in hot oil, usually cooking them twice: first poaching them once in a not-too-hot oil and then finishing them off in hotter oil. Not simple. In this method, the potatoes and oil begin cooking together at room temperature, totally defying all the rules of deep-frying. The potatoes cook in a large pot, eventually reaching high heat, emerging golden and greaseless in less than 30 minutes. One pot, one cooking session, no blanching, no double frying, no electric deep-fat fryer, no thermometer. All you need is a good, large, heavy-duty cast-iron or stainless steel pot.
Prepare your Patrysvlei potatoes:
- Rinse, peel, rinse again, then cut lengthwise into 10 mm fries. (Precision is not essential here: we love the tiny, crunchy, almost-burned bits that emerge from the fryer).
- Soak the cut up potatoes in a bowl of cold water for about 5 minutes, changing the water when it becomes cloudy (at least twice), until the water remains clear.
- Drain the potatoes and wrap them in the kitchen towels to dry - removing the excess liquid will speed up the cooking time and reduce the likelihood of the potatoes splattering once the oil is hot.
Get cold cooking:
- Transfer the potatoes to the heavy saucepan and set it over the stove. Pour the vegetable oil over the potatoes. Do not cover the pot. Set the heat to high, stirring the potatoes gently with a metal spoon to distribute and prevent sticking (a metal spoon lets you feel if any potato bits are stuck to the bottom of the pan and scrape them up).
- The oil should move from a peppy simmer to a boil in about 9 minutes. When the oil starts to boil, set a timer for 17 minutes. Stir the potatoes very gently every 3 to 4 minutes to prevent sticking and ensure even cooking. Don’t worry about overboiling – the oil should boil rapidly and evenly with no need to adjust the heat throughout the entire process.
- When the timer rings, the potatoes should have begun to take on color, turning from white to slightly golden, but will still have about 4 minutes remaining until they are fully cooked. For these last few minutes, watch them closely, stirring constantly and gently. When the fries are a deep golden brown, taste one to make sure they are truly crisp and firm on the outside with a creamy interior – careful not to burn your mouth! They should not be the least bit soggy, so resist the urge to remove them from the oil too soon.
- When you are happy with the consistency, carefully transfer the rest of the fries with the wire skimmer or slotted spoon to the paper-towel-lined trays to drain. Season with salt and serve immediately on the warmed platter.
Soaking releases the starch in potatoes, making them less rigid and less likely to stick together while cooking.!
Top off any burger with this sweet and savoury balanced caramelised onion!
- Place a pan over a medium heat and melt some butter or oil. Add 2 sliced onions and fry until soft.
- Add 1 tablespoon of brown sugar and 1 tablespoon of red wine or balsamic vinegar and two picked sprigs of thyme.
- Lower the heat and simmer for about 20 minutes, stirring regularly. Season to taste and spread them all over your burgers!
These are better done slowly and gently to get the best textures and flavours out of the onions.
Roasted Root Wedges
Added extra – a creamy garlic dipping sauce.!
- Preheat the oven to 190°C.
- Cut your Naturally Organic carrot and/or Umthunzi zucchini into wedges, place on a tray with some rosemary, oregano or thyme sprigs and a few crushed garlic cloves (with their skin on), coat in oil and season. Roast in the hot oven for about 35-45 minutes until golden and cooked through but still slightly al dente.
- Mash up your softened garlic, and stir it through some mayo or yoghurt to make a creamy garlicky dipper. Season to taste. Dip away!
Root veggies are rich in fibre – both soluble and insoluble. Soluble fibre dissolves in water (forming a gel) which is digested by bacteria, keeping the gut flora healthy. Insoluble fibre does not dissolve in water, and moves through the digestive system unchanged, acting as nature’s broomstick.!
Creamy Mushroom Sauce
Add a dollop of this to any burger for that coveted creamy layer..
- Add a dollop of this to any burger for that coveted creamy layer.
- Mix some flour with a bit of water to make a paste. Add to the pan along with some oat milk, stir until well-combined and thickened. Season well and cream up those burger buns!
If it is not thickening, cook it for longer and add a bit more flour.
Oat Milk Chocolate Pudding
Five luxurious oat milk chocolate pudding cups with crunchy toppings.
- To a pot, add: 500ml of SOMA oat milk, 2 tablespoons of cocoa powder, 3-4 tablespoons of maple syrup, 5 tablespoons of corn flour and a pinch of salt. Mix well with a whisk to combine.
- Place over a low heat and cook for 10 minutes, stirring constantly until a thick custard has formed. Taste to test and add more maple syrup or cocoa powder if necessary.
- Transfer to little ramekins or pudding glasses and leave to cool and set in the fridge for a few hours. They taste as good as they look!
Garnish with a sprinkle of granola, toasted coconut, orange zest or crumbled up biscuits.
Affogato means “drowned” in Italian and it is essentially drowning ice cream in coffee. The hot coffee starts to melt the ice cream and forms a thick foam at the top.
- Prepare your Arrow Coffee Roastery coffee according to the instructions on the pack.
- Add a scoop of vegan ice cream into glass tumblers – we recommend vanilla. Pour over a shot of strong coffee into each glass.
- Eat with a spoon immediately. Enjoy!
You can go crazy with the toppings e.g. caramel sauce, honey, chocolate shards, nuts, maple syrup. Whatever floats your boat..
No Bake Strawberry Cheesecake
No bake, gluten-free, vegan Mysthill strawberry cheesecake!
- Place 1 ½ cups of cashews in a bowl and cover with boiling water. Set aside to soak for 1.5 hours. Then rinse and drain thoroughly.
- Line a tart tin with baking paper and grease the sides.
For the base:
- In a food processor place ⅔ cup of pecans, ⅓ cup of walnuts, ¼ cup of coconut flakes and a pinch of salt and pulse until you get a coarse mixture. Then add 8-10 dates and pulse several times until it starts clumping up and forming together.
- Transfer the base mixture into the tart tin. Press down with your fingers to pack it evenly into the bottom of the pan to create an even base. If it starts to get sticky, lightly wet your fingers with warm water. Set aside.
For the filling:
- Wash your food processor, then add the drained cashews, ⅓ cup maple syrup, ½ cup SOMA oat milk, a pinch of salt, 3 tablespoons of room temperature coconut oil, and 2 tablespoons of squeezed Naturally Organic lemon juice and blend until creamy and smooth throughout, scraping down the sides as needed. Taste to test and add more lemon juice if it's too sweet, more maple syrup if it isn't sweet enough or a pinch more of salt for more balance.
- Pour the filling over the base. Cover lightly with plastic wrap and seal the top with tin foil. Let it set in the freezer for 4-6 hours.
For the couli:
- Add to a pot 2 cups of Mysthill strawberries, ¼ cup of water, 2 tablespoons of maple syrup, 2 tablespoons of coconut sugar, ½ teaspoon of vanilla essence and 1 teaspoon of lemon juice (squeezed from a Naturally Organic lemon). Simmer for 15-20mins over a low heat until soft. (Use a potato masher to slightly break down the strawberries – but leave some chunks). Let cool before transferring to the refrigerator.
- When ready to serve, remove the cheesecake from the refrigerator and allow it to sit at room temperature for about 10-15 minutes before slicing and serving. Top off with strawberry sauce
The creaminess of this cheesecake comes from cashews and oat milk. Oat milk is a great source of B Vitamins. Oat milk is often fortified with B vitamins, such as riboflavin (B2) and vitamin B12.