Energy Balls Recipe

If you are looking for a quick and healthy snack, these energy balls are perfect. They are packed full of plant protein, omega 3 and fibre to keep you feeling full for longer. You can make this energy balls recipe in around 30 minutes. Furthermore you can make a batch at the weekend and they will last all week.

They are perfect for those times when you come home from work hungry and need a quick snack to keep you going before dinner. Or you can have them as an afternoon treat! They are also fantastic to keep in your bag as a snack for when you are out and about.

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Makes 8 energy balls

Ingredients

115g Almonds

150g Dates

2tbsp Hemp protein powder

1tbsp Ground flaxseed

3tbsp Cacao powder

3tbsp Desiccated coconut

Instructions

Firstly soak the almonds overnight and soak the dates for at least 15 minutes.

Now add all the ingredients into a food processor. Blend until the mixture sticks together in a ball. Wash your hands. Next with your hands roll the sticky mixture into 8 medium sized balls that are roughly the same size.

Store in a container in the fridge. Eat within a week.

Energy Balls Recipe

Yield: 8 energy balls

Energy Balls Recipe

Ingredients

  • 115g Almonds
  • 150g Dates
  • 2tbsp Hemp protein powder
  • 1tbsp Ground flaxseed
  • 3tbsp Cacao powder
  • 3tbsp Desiccated coconut

Instructions

  • Firstly soak the almonds overnight and soak the dates for at least 15 minutes.
  • Now add all the ingredients into a food processor. Blend until the mixture sticks together in a ball. Wash your hands. Next with your hands roll the sticky mixture into 8 medium sized balls that are roughly the same size.
  • Store in a container in the fridge. Eat within a week.
  • http://www.katesvegancooking.co.uk/2016/11/12/energy-balls-recipe/

    Healthy Granola Recipe

    This six ingredient healthy granola recipe is so simple and quick to make. The granola is delicious served with coconut yoghurt and blueberries or raspberries. In addition it is a healthy way to start the day, rich in plant-protein, good fats and antioxidants from the fruit. This granola has no added sugar and gets its’ natural sweetness from the sultanas. Also you can alternate it with a tasty quinoa porridge or amaranth porridge for a healthy vegan breakfast.

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    Makes 4 portions

    Ingredients

    200g gluten free oats

    100g almonds

    50g flaxseeds

    2tbsp desiccated coconut

    1tsp ceylon cinnamon

    2tbsp coconut oil

    100g sultanas

    Instructions

    Preheat the fan oven to 160C.

    Firstly add the oats, whole almonds, flaxseed, desiccated coconut and cinnamon into a bowl and mix well with a spoon. Now melt the coconut oil in a small pan on a low heat. Pour onto the dry ingredients and mix well. Scatter the mixture onto a baking tray and spread out the mixture evenly with the back of a spoon.

    Bake in the oven for 35 minutes. Remove from the oven and leave to cool.

    Finally sprinkle on the sultanas and pour into a large glass jar.

    Store in a cool, dry place.

    Serve a portion of the granola for breakfast with almond milk or coconut yoghurt and berries.

    Healthy Granola Recipe

    Yield: 4 portions

    Healthy Granola Recipe

    Ingredients

    • 200g gluten free oats
    • 100g almonds
    • 50g flaxseeds
    • 2tbsp desiccated coconut
    • 1tsp ceylon cinnamon
    • 2tbsp coconut oil
    • 100g sultanas

    Instructions

  • Preheat the fan oven to 160C.
  • Firstly add the oats, whole almonds, flaxseed and cinnamon into a bowl and mix well with a spoon. Now melt the coconut oil in a small pan on a low heat. Pour onto the dry ingredients and mix well. Scatter the mixture onto a baking tray and spread out the mixture evenly with the back of a spoon.
  • Bake in the oven for 35 minutes. Remove from the oven and leave to cool.
  • Finally sprinkle on the raisins and a drizzle of agave nectar. Pour into a large glass jar.
  • Store in a cool, dry place.
  • Serve a portion of the granola for breakfast with almond milk or coconut yoghurt and berries.
  • http://www.katesvegancooking.co.uk/2016/10/30/healthy-granola-recipe/

    Gluten Free Panini Recipe

    I was inspired to make this gluten free panini recipe after vegan cafe Loving Hut asked me to create vegan lunch recipe ideas. So I got cooking that weekend and came up with this gluten free panini recipe. It is a delicious vegan, gluten free lunch idea.

    Gluten free panini

    Makes 1 panini

    Panini Ingredients

    150g gluten free white bread flour

    1tsp quick yeast

    1tsp sugar

    1/2tsp sea salt

    1tsp ground flaxseed or gram flour + 3tsp warm water

    1tsp olive oil

    1/2tsp vinegar

    100ml warm water

    Filling Ingredients

    2 slices Violife Vegan Cheese

    1 medium tomato sliced

    Instructions

    Firstly use a piece of baking paper to oil a small bread baking tin.

    Next add the flour, salt, yeast, sugar and ground flaxseed into a bowl and mix. Now create a well in the middle. Pour the oil and some of the water into the well and mix in. Gradually add more water and mix until you have a smooth dough.

    Put the dough into the baking tin and smooth out until flat and even with the back of a spoon. Cover the baking tin and leave the dough to rise in a warm place for 30 minutes.

    Preheat the fan oven to 200C.

    Bake in the oven for 25 minutes.

    Remove from the oven and leave to cool on a wire rack.

    Slice in half lengthways. Fill with the vegan cheese and sliced tomato.

    Finally cook on a griddle pan for 5 minutes on each side. Serve warm.

    Store in an airtight container. Eat within 2 to 3 days.

    Gluten Free Panini Recipe

    Yield: 1 Panini

    Gluten Free Panini Recipe

    Ingredients

      Panini Ingredients
    • 150g gluten free white bread flour
    • 1/2tsp sea salt
    • 1tsp quick yeast
    • 1tsp sugar
    • 1tsp ground flaxseed or gram flour + 3tsp warm water
    • 1tsp olive oil
    • 1/2tsp vinegar
    • 100ml warm water
    • Filling Ingredients
    • 2 slices Violife Vegan Cheese
    • 1 medium tomato sliced

    Instructions

  • Firstly oil a small bread baking tin.
  • Next add the flour, salt, yeast, sugar and ground flaxseed into a bowl and mix. Now create a well in the middle. Pour the oil and some of the water into the well and mix in. Gradually add more water and mix until you have a smooth dough.
  • Put the dough into the baking tin and smooth out until flat and even with the back of a spoon. Cover the baking tin and leave the dough to rise in a warm place for 30 minutes.
  • Preheat the fan oven to 200C.
  • Bake in the oven for 25 minutes.
  • Remove from the oven and leave to cool on a wire rack.
  • Slice in half lengthways. Fill with the vegan cheese and sliced tomato.
  • Finally cook on a griddle pan for 5 minutes on each side. Serve warm.
  • Store in an airtight container. Eat within 2 to 3 days.
  • http://www.katesvegancooking.co.uk/2016/10/15/gluten-free-panini-recipe/

    Best Vegan Sources of Protein

    You need protein for the growth and repair of muscles, organ tissue and DNA, production of white blood cells, enzymes and hormones. Protein is rich in B vitamins which are good for the nervous system and helps us to cope with stress and reduce anxiety. Signs of deficiency include anxiety and skin problems. Vegans need to eat a variety of plant foods to get all the required amino acids that the body needs. As a qualified Nutritional Therapist, I have a good knowledge of the best vegan sources of protein.

    52075101 - top view of various leguminous with a cookware

    Here are the best vegan sources of protein:

    The following foods are complete proteins containing all the essential amino acids.

    Tofu – is made from soy bean mashed into a block. It is a great source of protein. However I would not recommend eating a lot of tofu as it contains phytooestrogens which mimic the hormone oestrogen. It can mess with your hormones, especially if you are a man. It is popularly believed that they eat a lot of tofu in the East, but actually they eat mainly fermented soy beans such as tempeh, miso and natto.

    Quinoa – is a seed that is a complete protein containing all 9 amino acids. It is quick to cook in around 10 minutes. You can use  it in place of a grain with a main meal or in a salad.

    Amaranth – is also a complete protein. It is sweet and makes a tasty amaranth porridge in place of the usual oat porridge for breakfast.

    Buckwheat – is a complete protein as well. It goes well in a main meal with carrots, brocolli and a veggie burger.

    Hemp seeds – You can use hemp in the form of hemp protein powder. It is great added to smoothies or on your porridge for breakfast. It is one of the best sources of vegan protein as it is a complete protein.

    Chia seeds – you can sprinkle chia seeds on your breakfast porridge, add to smoothies or make chia pudding for a tasty dessert.

    Other Good Sources of Protein

    The following foods are not complete proteins and may have one essential amino acid missing. Therefore you need to eat these proteins with other plant-based foods such as chickpeas, nuts, seeds and beans.

    Lentils – are a good source of protein. There is 20g of protein in 75g of lentils, which is 1 or your 2-3 daily portions of protein. It is delicious in a red lentil dhal. However they are not a complete protein so you need to eat them with rice or bread to get all the essential amino acids.

    Almonds – these contain the high amount of protein of any of the nuts. You can have a handful of almonds as a snack, add them to cereal, oat flapjacks or in smoothies. You can also grind them up with other nuts to make a great base for raw vegan desserts such as raw mango cheesecake.

    Chickpeas – you can add chickpeas to curries for extra protein or make hummus which can be used as a dip or spread.

    Beans – you can also add beans to curries for additional protein or with a baked potato. You can make a delicious vegan spaghetti bolognese with kidney beans. Also you could make a tasty butter bean spread.

    If you would like more information of vegan nutrition, please contact me to book an appointment for a nutrition consultation.

    Copyright: peangdao / 123RF Stock Photo

    Vegan Chicken Wrap Recipe

    I was asked by Loving Hut Southgate to come up with some vegan grab-and-go lunch recipes. So I came up with this idea. This vegan chicken wrap recipe makes a tasty lunch! You can fill the wrap with your favourite nutritious vegetables such as lettuce, tomato, cucumber or avocado to get some of your 5 a day!

    Vegan Chicken Wrap Recipe

    Serves 1

    Ingredients

    1 Gluten free wrap

    1/4 Vegan spicy tofu chicken

    3tbsp Vegan mayonnaise

    1 Lettuce leaf

    1/4 Avocado

    1 Medium tomato

    Instructions

    Firstly make the vegan spicy tofu chicken and vegan mayonnaise.

    Now place the wrap on a flat surface. Place a lettuce leaf In the middle of the wrap. Now put down a line of the vegan spicy tofu chicken. Add on the dollops of vegan mayonnaise. Next cut the avocado in half lengthways and cut one quarter into slices. Place the avocado slices on the wrap. Chop the tomato into slices and place on the wrap.

    Finally roll up the wrap and cut in half. Enjoy!

    Vegan Spicy Tofu Chicken

    This vegan spicy tofu chicken recipe is inspired by a trip to Loving Hut Southgate where I was served tasty vegan chicken pieces in rice noodles with stir fried vegetables. Vegan spicy tofu chicken is easy to make and is delicious in a vegan chicken and lettuce wrap or with a meal for dinner.

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    Serves 4

    Ingredients

    1 block tofu

    3tbsp gluten free flour

    1tbsp ground flaxseed or gram flour

    1tbsp dijon mustard

    2tsp cumin

    1tsp coriander

    1/2tsp sea salt

    1/2tsp black pepper

    100ml water

    1tbsp coconut oil

    Instructions

    Firstly drain the tofu and place it on a piece of kitchen roll. Place something heavy such as a chopping board on top of the tofu and press down.

    Now prepare the batter. Add the flour, ground flaxseed, mustard, cumin, coriander, salt and pepper into a bowl. Mix it together, then create a well in the middle. Slowly add the water and mix in as you go, until the mixture forms a smooth batter.

    Break up the pressed tofu into bite sized pieces and add into the batter. Cover the tofu in batter.

    Add the oil into a large frying pan on a medium heat. Add in the tofu pieces and fry for 10-15 minutes until the tofu sides are golden brown. Turn over the tofu pieces half way through.

    Serve warm and eat immediately.

    Vegan Spicy Tofu Chicken

    Serving Size: 4

    Ingredients

    • 1 block tofu
    • 3tbsp gluten free flour
    • 1tbsp ground flaxseed or gram flour
    • 1tbsp dijon mustard
    • 2tsp cumin
    • 1tsp coriander
    • 1/2tsp sea salt
    • 1/2tsp black pepper
    • 100ml water
    • 1tbsp coconut oil

    Instructions

  • Firstly drain the tofu and place it on a piece of kitchen roll. Place something heavy such as a chopping board on top of the tofu and press down.
  • Now prepare the batter. Add the flour, ground flaxseed, mustard, cumin, coriander, salt and pepper into a bowl. Mix it together, then create a well in the middle. Slowly add the water and mix in as you go, until the mixture forms a smooth batter.
  • Break up the pressed tofu into bite sized pieces and add into the batter. Cover the tofu in batter.
  • Add the oil into a large frying pan on a medium heat. Add in the tofu pieces and fry for 10-15 minutes until the tofu sides are golden brown. Turn over the tofu pieces half way through.
  • Serve warm and eat immediately.
  • http://www.katesvegancooking.co.uk/2016/09/04/vegan-spicy-tofu-chicken/

    Cashew Nut Butter Recipe

    Cashew Nut Butter Recipe

    This delicious homemade cashew nut butter recipe is simple to make. It tastes as good, if not better than the shop bought brands! It takes time to get the cashew nut butter to a smooth consistency but the effort is worth it! You can spread cashew nut butter on oatcakes or toast and add it to smoothies.

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    Makes 160g

    Ingredients

    200g Cashew nuts

    Instructions

    Preheat the oven to 180C (without the fan).

    Now scatter the cashew nuts on a baking tray. Roast them for 10 minutes until they are golden brown.

    Remove from the oven. Pour the cashew nuts into the blender (I use a Vitamix). Blend on medium power. Stop and scrape down the sides. Repeat this process about 10 times. Gradually the cashew nut butter gets more and more smooth. It took me about 25 minutes of blending and scraping to reach a suitably smooth cashew butter.

    Now spoon the cashew butter into a jar. Voila! You have homemade cashew nut butter!

    Store in a cool, dry place.

    Cashew Nut Butter Recipe

    Yield: 160g

    Cashew Nut Butter Recipe

    Ingredients

    • 200g Cashew nuts

    Instructions

  • Preheat the oven to 180C (without the fan).
  • Now scatter the cashew nuts on a baking tray. Roast them for 10 minutes until they are golden brown.
  • Remove from the oven. Pour the cashew nuts into the blender (I use a Vitamix). Blend on medium power. Stop and scrape down the sides. Repeat this process about 10 times. Gradually the cashew nut butter gets more and more smooth. It took me about 25 minutes of blending and scraping to reach a suitably smooth cashew butter.
  • Now spoon the cashew butter into a jar. Voila! You have homemade cashew nut butter!
  • Store in a cool, dry place.
  • http://www.katesvegancooking.co.uk/2016/08/29/cashew-nut-butter-recipe/

    Scrambled Tofu Recipe

    Scrambled Tofu Recipe

    I love making this tasty scrambled tofu recipe for breakfast. It is the ideal breakfast for vegans as it is high in protein and will keep you going for longer. Furthermore it is quick to prepare and cook in under 30 minutes!

    Scrambled Tofu Recipe Scrambled Tofu Recipe Scrambled Tofu Recipe

    Serves 2

    Ingredients

    1tbsp olive oil

    1/2 red onion

    1 garlic clove

    1/4tsp sea salt

    1/4tsp black pepper

    1tsp turmeric

    1/2tsp cumin

    1/2tsp parsley

    1 large leaf kale

    1 block tofu

    Instructions

    Firstly place the block of tofu on a piece of kitchen roll. Put something heavy such as a chopping board on top of the block of tofu and press down to remove the juices. Leave to press.

    Secondly heat up the olive oil in a medium sized frying pan on a low heat. Slice the red onion and add to the pan. Fry for a couple of minutes. Now add the chopped garlic and stir. Season with the sea salt and pepper.

    Next pull the kale off of the stem and tear it into small pieces. Place in the pan to steam.

    Now move the vegetables to one side of the pan. Add the pressed block of tofu to the pan and mash up with a fork into small pieces. Season with the sea salt, pepper, turmeric, cumin and parsley and mix in well so the turmeric covers the whole of the tofu giving it a yellow colour. You can add more turmeric if necessary.

    Finally fry the tofu for about 5-10 minutes until it is slightly browned. Mix the vegetables and tofu together. Serve immediately.

    Inspired by the Southwest Tofu Scramble recipe by Minimalist Baker

    Scrambled Tofu Recipe

    Serving Size: 2

    Scrambled Tofu Recipe

    Ingredients

    • 1tbsp olive oil
    • 1/2 red onion
    • 1 garlic clove
    • 1/4tsp sea salt
    • 1/4tsp black pepper
    • 1tsp turmeric
    • 1/2tsp cumin
    • 1/2tsp parsley
    • 1 large leaf kale
    • 1 block tofu

    Instructions

  • Firstly place the block of tofu on a piece of kitchen roll. Put something heavy such as a chopping board on top of the block of tofu and press down to remove the juices. Leave to press.
  • Secondly heat up the olive oil in a medium sized frying pan on a low heat. Slice the red onion and add to the pan. Fry for a couple of minutes. Now add the chopped garlic and stir. Season with the sea salt and pepper.
  • Next pull the kale off of the stem and tear it into small pieces. Place in the pan to steam.
  • Now move the vegetables to one side of the pan. Add the pressed block of tofu to the pan and mash up with a fork into small pieces. Season with the sea salt, pepper, turmeric, cumin and parsley and mix in well so the turmeric covers the whole of the tofu giving it a yellow colour. You can add more turmeric if necessary.
  • Finally fry the tofu for about 5-10 minutes until it is slightly browned. Mix the vegetables and tofu together. Serve immediately.
  • http://www.katesvegancooking.co.uk/2016/08/19/scrambled-tofu-recipe/

    Vegan Restaurant in Crawley

    Vegan Restaurant in Crawley

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    I was amazed to discover that there is a vegan restaurant in Crawley 5 minutes away from where I work! Loving Hut Express opened up in Southgate in Crawley a couple of weeks ago! They serve delicious Chinese style vegan food. I tried the vegan fish and chips which was delicious and tasted like real fish!

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    I will definitely be back again to try out more of the mouth watering meals on the menu such as the tasty chicken balls, dumplings and vegan burgers. It is like a piece of Brighton in Crawley. Thank you Loving Hut for opening up in Crawley!

    They also have amazing water that is filtered through an 7 panel ionising filter. It filters out the harmful chemicals and minerals such as chlorine and fluorine, which can cause toxicity in the brain, and it allows minerals that are good for health such as magnesium, calcium, potassium and sodium to remain in the water. In Japan they call it medicinal water because it remineralises the body. It also has a pH of 8.6 which is alkaline so it alkalises the body which is also very good for health with the acidic diet we eat in the West.

    The Crawley Vegan Society regularly meets up here to have high vibrational, loving chats. Come along an meet like minded vegan/vegetarian friends!

    Strawberry Jam

    This delicious strawberry jam is very tasty spread on toast for breakfast or used as a filling in a Victoria sponge cake or in gluten free vegan scones! It makes great use of summer strawberries!

    Strawberry JamStrawberry Jam

    Makes 200g of jam

    Ingredients

    100ml      water

    200g       strawberries

    100g       golden caster sugar

    Instructions

    Pour the water into the pan on a medium heat. Add in the strawberries and mash up with a wooden spoon. Now heat until the strawberries begin to soften. Pour in the sugar and heat until it has dissolved. Now bring to the boil and boil for 15-20 minutes.

    Pour the mixture into a jam jar and leave to cool and set.

    Store in the fridge in a sealed jam jar.

    Strawberry Jam

    Yield: 200g of jam

    Strawberry Jam

    Ingredients

    • 100ml water
    • 200g strawberries
    • 100g golden caster sugar

    Instructions

  • Pour the water into the pan on a medium heat. Add in the strawberries and mash up with a wooden spoon. Now heat until the strawberries begin to soften. Pour in the sugar and heat until it has dissolved. Now bring to the boil and boil for 15-20 minutes.
  • Pour the mixture into a jam jar and leave to cool and set.
  • Store in the fridge in a sealed jam jar.
  • http://www.katesvegancooking.co.uk/2016/04/30/strawberry-jam/