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Brown Rice Sushi Bowl with Miso Roasted Carrots

Brown Rice Sushi Bowl with Miso Roasted Carrots

Kate Parker | February 15, 2019

 

Ingredients

1 cup cooked brown rice or white sushi rice if desired

1 tsp apple cider vinegar

1 tsp dulse flakes

1 tsp wakame or nori flakes

½ tsp coconut sugar

 

5 Dutch carrots, peeled

1 tbsp miso paste

1 tsp tamari or coconut aminos

1 tsp coconut sugar

1 tsp olive oil

¼ cup boiled water

 

1 sheet nori, cut into squares

½ an avocado, sliced

Handful of baby kale leaves

Sesame seeds to garnish

 

Method

 

Pop brown rice on to cook via absorption method. Approx ½ cup of brown rice dried will make 1 cup of cooked brown rice.
When cooked, stir coconut sugar in to vinegar and stir vinegar mix, dulse & wakame through rice, return lid to pot until ready to serve.

For the carrots mix together the miso, tamari, sugar and oil together in a small cup or bowl.
Place carrots in a baking dish and cover with dressing, tossing carrots to coat.

Roast in an oven at 180 degrees for 20-35 minutes, or until carrots are tender. You may need to add a splash of water now and again to stop glaze from drying up completely.

For the last 5 minutes of cooking toss baby kale leaves through remaining miso dressing with the carrots and return pan to oven.

To assemble add rice to a wide bowl. Top with carrots, kale, avocado and cut nori. Sprinkle with sesame seeds to garnish.

 

Check out Kate’s website, Hobart Green Guide to find the best vegan and eco parts of Southern Tasmania and some great vegan recipes.

 

 

 

 

“Better than the Canteen” Wholefood Vegan Sausage Rolls

“Better than the Canteen” Wholefood Vegan Sausage Rolls

Laini Oldfield | February 14, 2019

 

Adapted from the recipe by Here’s The Veg.

 

Why you might not want to eat regular sausage rolls…

 

Sausage rolls are an Aussie tradition! I definitely ate my fair share from the school canteen in high school. But they’re usually a combination of pork and pastry, which means they’re pretty scarce in nutrients.

Even if you’re not avoiding meat for ethical reasons, we can assume that commercially bought sausage rolls don’t contain prime cuts of meat. They could include tail, head, cheek, gristle, sinew, tongue and, of course, fat. Some mass-produced lines could even include low-grade poultry meat. The percentage of meat in sausage rolls is often even lower than in burgers and there may be more chemical additives.

Sulphur dioxide, an antioxidant commonly used in sausage rolls, can cause wheeziness in susceptible adults and children.

Just look at these ingredients taken from a packet of frozen sausage rolls from Woolies.

Cue these better-for-you, nutrient-dense, homemade, vegan sausage rolls with no nasty ingredients.

I challenge you to serve these up to any meat lover – I bet they wouldn’t realise they’re meat-free!

The kids ask me pretty regularly for these “sausage” rolls and I’m all too happy to oblige.They’re a winner every – single – time!

Use them as a fun dinner with a side salad, left overs for school lunches, or cut them smaller and use as party food! You gotta pair sausage rolls with tomato sauce, so check out my sneaky tomato sauce switch here!

I usually prepare a big batch to completion, cook some in the oven for dinner or school lunches, and pop the rest in the freezer for another day. It’s great to simply take them out of the freezer and into the oven while we eat breakfast, then into school lunch boxes before they walk at the door.

In fact, just last night I made a double batch of these babies, which gave us 55 sausage rolls! We ate 16 of them for dinner (there were 7 of us), and now we have a tonne left over in the freezer for either more dinners or school lunches.

If you do freeze them, keep them separated from one another – I usually separate them with the puff pastry lining sheets left over from making them.

Side tip for the Savvy among us: I did the math and each sausage roll cost 85c.

This recipe is packed with protein from the quinoa flakes and tofu. Miso is a healthy way to pack in a lot of savoury umami flavour naturally, and squeeze in vitamins B, K E & folic acid, all of which aid in healthy immune function.

AND these sausage rolls apparently taste “better than the school canteen’s ones!”.

So without further ado…

 

Ingredients

 

3 cups pecans (though if you don’t have quite 3 cups, I’ve propped up with cashews and it still worked great)
2 onions
600g silken tofu (firm tofu works too, just add enough water to make the tofu ‘pourable’ when blended – about half a cup or more)
4 tablespoons red miso paste
2 teaspoons garlic powder
6 tablespoons tamari or coconut amino sauce
Ground pepper, to taste
5 frozen puff pastry sheets (Careme is top notch but expensive, next best is Pampas with no additives, there’s also a great gluten-free recipe in this recipe book)
Water / milk / eggs for brushing pastry

 

Method

 

1. Preheat oven to 200 degrees celcius, prepare a baking tray and thaw out puff pastry.
2. Pop the pecans in the food processor until thoroughly chopped, but not powdery.
3. Tip into a large mixing bowl, then toss in the quinoa flakes.
4. Chop the onion into large chunks, then place in the food processor briefly. It should have a ‘finely chopped’ kinda texture. You could of course just chop it yourself, but if the food processor’s out, why would you? Add onion to bowl.
5. Finally, whizz up the tofu in the food processor, and pour it into the mixing bowl.
6. Add all other filling ingredients to the mixing bowl: rolled oats, miso, garlic powder, sauce and pepper.
7. Stir well.
8. Slice puff pastry sheets in half so that it makes two rectangles.
9. Spoon the filling down the centre third of each pastry rectangle, lightly brush another third with water or milk, and then roll the pastry, starting from the empty third and tucking it into the brushed third.
10. Slice the roll into halves or thirds (whatever size you want really), and place on the baking tray.
11. Make a couple of diagonal cuts on the top of the roll, brush with water/milk, and sprinkle with sesame seeds.
12. Repeat with remaining filling and pastry.
13. Bake the rolls for about 20 mins, or until they’re golden brown and flaky.
14. Serve with your fave tomato sauce. Mine is here.

 

Sweet Potato Burgers with Tomato Pesto

Sweet Potato Burgers with Tomato Pesto

Ellen Babauskis | January 21, 2019

 

Who needs meat when you’ve got delicious sweet potato patties?

These burgers are seriously satisfying and bursting with flavour, thanks to a clever combination of spices. The nutritional yeast flakes (affectionately known as ‘nooch’) give a real cheesiness to the pesto, making it a great all-rounder for anyone avoiding dairy.

You can load this burger up however you like – we’ve opted for roasted mushrooms instead of a burger bun, which we cooked alongside the patties, but, of course, the world is your oyster. You can even roll the mixture into little ‘meatballs’ making a great snack or lunch for lunchboxes.

Give it a go and let us know what you think!

This recipe is: Gluten free, dairy free, vegetarian, vegan, nut free, soy free and serves 4-8 people.

Sweet Potato Patties Ingredients

1 large sweet potato, chopped into 3cm pieces (approx. 600g)
400g cooked chickpeas, drained and rinsed
2 tbsp toasted sesame seeds, plus extra for rolling
1 tsp ground cumin
½ tsp ground cinnamon
1 tsp ground turmeric
1 tsp fine salt
1 tsp cayenne pepper

Sun-dried Tomato Pesto Ingredients

1 garlic clove, peeled
200g semi sun-dried tomatoes
40g olive oil
10g nutritional yeast flakes
Salt, to taste

Method

1. Preheat oven to 160°C. Line a baking tray with baking paper or a baking mat.

2. Steam the sweet potato until soft.

3. Add sweet potato, chickpeas, sesame seeds, cumin, cinnamon, turmeric, salt and cayenne pepper to a food processor and blend until smooth and combined.

4. Roll mixture into 8 balls, coat in sesame seeds and place on a single baking tray. Flatten to form patties. Bake in the oven and cook for 25 minutes, or until golden.

5. Meanwhile, to make pesto, finely chop garlic and sundried tomatoes or process in a bullet blender or small food processor.

6. Add oil, yeast flakes, and salt to garlic & sundried tomato and mix until combined.

 

To Serve

Serve patties in burger buns or, for a low carb gluten-free option, on top of large roasted mushrooms (pictured). Top with sundried tomato pesto, avocado, leafy greens, chutney etc.

 

Find more of Ellen’s fantastic vegan Thermomix recipes & vegan advice on Alyce Alexandra Cookbooks.

Share your simple whole food dinners with us on Instagram with #myTWC. 

 

Quinoa and Nectarine Salad

Quinoa and Nectarine Salad

Kate Parker | November 30, 2018

This salad is filled with fresh and yummy fruits and vegetables, utilising some of the best of summer stone fruit. If you can get your hands on some Damona feta that is the perfect addition to this dish adding a creamy, cheesy quality which balances well with the bright fruit. Or you could really impress your guests and have a go at making some almond feta yourself.

 

Ingredients

1 cup of quinoa – cook according to packet instructions
2 medium nectarines – sliced
1/2 a red onion – sliced
1 small red capsicum – sliced
1 small Lebanese cucumber – halved and sliced
A small handful of parsley – roughly chopped
2 tablespoons of raspberry balsamic. If you can’t get your hands on raspberry balsamic look for a white balsamic, and mix with a little olive oil and sugar.
Salt and pepper to taste
1/4 cup of Almond Feta

 

Method

1. Cook the quinoa following the absorption method, when cooked separate with a fork and allow to cool.

2. When cooled toss all ingredients together, except the almond feta, and season. Top with almond feta and serve.

 

Check out Kate’s website, Hobart Green Guide to find the best vegan and eco parts of Southern Tasmania and some great vegan recipes.

Share your beautiful summer salads with us on Instagram with #myTWC

 

Lemony Millet Salad with Sweetcorn and Spinach

Lemony Millet Salad with Sweetcorn and Spinach

FoodMatters | November 27, 2018

 

Don’t you love those dinners when you have extra for lunch or even another dinner that week? Fresh. This recipe is exactly that. Simple. Leftover-friendly. Nourishing.

If you’re new to millet it’s a definite must try.  It’s a bit thicker + chewier than quinoa with a less earthy flavor.

This recipe is gluten-free & vegan and serves 3-4.

 

Ingredients

3 cups cooked millet
1 ½ cups fresh or frozen corn
1 ½ cups cooked chickpeas, drained + rinsed
7-8 cups chopped spinach
2 cloves garlic, minced
1 teaspoon cumin
salt + pepper
1 tablespoon safflower oil
¼ cup extra virgin olive oil
3-4 tablespoons fresh lemon juice
zest from ½ of a lemon

toppings: fresh thyme, oregano, avocado, pepitas, hot sauce, etc.

 

Method

1. Pour 1 tablespoon safflower oil [or other cooking oil] into a large pan over medium heat.

2. Once hot, add the chickpeas and cook for 5 minutes, stirring occasionally.

3. Add the corn and cook for another 7-10 minutes until the beans + corn are starting to turn golden brown.

4. Add in the cumin, garlic, and a big pinch of salt + pepper.

5. Stir for about 30 seconds until the garlic is fragrant then stir in the spinach and cook until just wilted [about 2 minutes].

6. Remove from heat and toss with 3 cups of millet, then refrigerate uncovered until fully chilled.  Stir the mixture while chilling to speed up the process.

7. Combine the olive oil, 3 tablespoons lemon juice, lemon zest, and a pinch of salt and pepper in a jar and shake vigorously to combine.

8. Pour the desired amount of dressing over the chilled millet mixture and toss to coat.  I used nearly all of it. Or, leave undressed and portion out dressing to package up and take to work with you if desired.

9. Taste and adjust salt + pepper and add more lemon juice if desired.

10. Finish each serving with a sprinkling of fresh herbs + avocado or place in an airtight container in the fridge until ready to eat.  Keeps for about 2 days after dressing.

 

Notes/subs: Feel free to serve this hot if desired: After step 6, toss with the dressing and serve with fresh herbs + avocado.  I prefer this meal chilled. If you don’t have millet on hand quinoa would work perfectly. A non-gluten-free alternative would be couscous.

 

Buckwheat & Sweet Potato Bread

Buckwheat & Sweet Potato Bread

Jacqueline Alwill | November 21, 2018

 

This new take on bread is a nutrient dense treat, perfect when paired with a delicious dip or spread, avocado smash, nourish bowl or salad for a new lunch routine.

This bread is gluten free, dairy free, sugar free, vegan AND paleo! There’s something for everyone.

 

Ingredients

1 1/2 cups buckwheat
2 cups peeled and grated sweet potato (approx 1/2 medium / 250 g)
1/2 cup sunflower seeds
1/2 cup pepitas
1/2 cup sesame seeds
1/2 cup psyllium husk
1/2 cup chia seeds
1/2 cup linseeds
1 teaspoon pink salt
1 1/2 cup water
1 1/2 tablespoons coconut oil
1 tablespoon slippery elm powder

 

Method

1. Soak buckwheat overnight or for 2 hours.

2. Drain and rinse, then combine in a large mixing bowl with all remaining ingredients.

3. Pour into a lined 14x24cm loaf tin (or close to this size). Cover with tea towel and sit on bench top for 2 hours.

4. Preheat oven to 150C, place loaf in middle rack of oven and cook 1 1/2 hours in the tin, then flip out of tin and place upside down and back into the oven for a further 1 hour.

5. Remove from oven, allow to cool completely, then slice and serve.

 

This bread is best toasted with a beautiful nourishing source of fat to accompany – avocado, ricotta, butter, nut butter.

Store in fridge up to 1 week and freezer up to 3 weeks.

Recipe Serves 12 / Makes 1 loaf

 

Jacqueline’s website, The Brown Paper Bag Nutrition, is loaded with healthy, wholefood recipes with a focus on plant-based eating as well as fabulous health, nutrition and lifestyle advice.

Share your delicious creations with us on Instagram with #myTWC

 

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