Tag Archives: Vegan

Gluten Free Tortilla Wrap Recipe

This quick and simple gluten free tortilla wrap recipe can be made in around 30 minutes. It is much more satisfying to eat a homemade wrap than a shop bought wrap. it is perfect for a tasty lunch! You can add fillings such a hummus, avocado, tomato, carrot, cucumber or spinach. Gluten free tortilla wrapGluten free tortilla wrapGluten free tortilla wrap Gluten free tortilla wrap

Makes 4 wraps

Ingredients

150g Doves Farm gluten free white bread flour

1/4tsp sea salt

1/4tsp black pepper

1/2tsp thyme

1/2tsp rosemary

3tbsp rapeseed oil

175ml filtered water

Instructions

Firstly pour the flour into a medium sized bowl. Season with the sea salt, black pepper, thyme and rosemary. Now make a well in the middle of the flour. Pour in the rapeseed oil and some 1/3 of the water. Mix in with a fork or a whisk. Add another 1/3 of the water and again mix the flour into the water. Finally add the remaining water and mix thoroughly until you have a smooth batter.

Now put a large non-stick frying pan on a medium heat. Pour 3 tbsp of the batter into the pan and smooth out with the back of a spoon until you have a 1/4cm thick tortilla wrap. Cook for approximately 5 minutes on each side. Flip onto a plate. Repeat with the other 2 tortilla wraps.

You can serve the gluten free tortilla wraps immediately with your favourite filling or store in the fridge for 3 days. I like to make a wrap with hummus, spinach, carrot and avocado.

Vegan Chocolate Star Cookies

These festive vegan chocolate star cookies are fun to make over the Christmas period! They are delicious and chocolatey and perfect for an afternoon treat! These vegan chocolate star cookies are 100% cruelty- and gluten free! if you are feeling creative you can also try out my vegan raisin cookies or my vegan ginger cookies.

Vegan Chocolate Star Cookies Vegan Chocolate Star Cookies Vegan Chocolate Star Cookies

Makes 12 star cookies

Ingredients

225g Gluten free oats

1tsp Baking powder

3tbsp Cacao powder

1tbsp Ground flaxseed or gram flour

150ml Almond milk

100ml Rapeseed oil

2tbsp Agave nectar

50g Raisins

Instructions

Firstly preheat the fan oven to 180C.

Secondly weigh out the oats and pour them into a blender (I used the Vitamix) with the baking powder, cacao and flaxseed. Blend until you have a fine flour.

Now pour the flour into a bowl and add the raisins. Make a well in the middle of the flour. Measure out all the liquid ingredients into a jug. Now pour some of the liquid mixture into the well. Mix together until it forms a sticky cookie dough. Add the remaining liquid mixture to mix in any flour sticking to the sides of the bowl.

Next put a piece of baking paper on a baking tray. Place an 8.5cm star-shaped cookie cutter onto the baking paper. Next scoop out the dough using a dessert spoon and drop a portion into the star-shaped cookie cutter. Press down with a teaspoon until the dough fills the star shaped evenly. Now repeat again until you have 12 star cookies!

Place in the oven and bake for 25 minutes.

Finally remove from the cookies from the oven and leave to cool.

Enjoy your cookies! Store in an airtight container and eat within a week.

Vegan Chocolate Star Cookies

Yield: 12 cookies

Vegan Chocolate Star Cookies

Ingredients

  • 225g Gluten free oats
  • 1tsp Baking powder
  • 3tbsp Cacao powder
  • 1tbsp Ground flaxseed or gram flour
  • 150ml Almond milk
  • 100ml Rapeseed oil
  • 2tbsp Agave nectar

Instructions

  • Preheat the fan oven to 180C.
  • Weigh out the oats and pour them into a blender (I used the Vitamix) with the baking powder, cacao and flaxseed. Blend until you have a fine flour.
  • Now pour the flour into a bowl. Make a well in the middle of the flour. Measure out all the liquid ingredients into a jug. Now pour some of the liquid mixture into the well. Mix together until it forms a sticky cookie dough. Add the remaining liquid mixture to mix in any flour sticking to the sides of the bowl.
  • Next put a piece of baking paper on a baking tray. Place an 8.5cm star-shaped cookie cutter onto the baking paper. Next scoop out the dough using a dessert spoon and drop a portion into the star-shaped cookie cutter. Press down with a teaspoon until the dough fills the star shaped evenly. Now repeat again until you have 12 star cookies!
  • Place in the oven and bake for 25 minutes.
  • Finally remove from the cookies from the oven and leave to cool.
  • Enjoy your cookies! Store in an airtight container and eat within a week.
  • http://www.katesvegancooking.co.uk/2016/12/24/vegan-chocolate-star-cookies/

    Vegan Chickpea Scramble Recipe

    This delicious vegan chickpea scramble recipe is a great protein rich breakfast. You can have it as a healthy replacement to a tofu scramble. It is perfect for A Sunday morning breakfast.

    I created this vegan chickpea scramble recipe as I wanted an alternative to tofu scramble. This chickpea scramble is delicious and without the oestrogenic effects of soya. It even looks like scrambled eggs! It is tasty on toast or served with vegan sausages and mushrooms.

    Vegan Chickpea Scramble Vegan Chickpea Scramble Vegan Chickpea Scramble Vegan Chickpea Scramble

    Ingredients

    1tbsp coconut oil

    1 can chickpeas

    1/2 red onion

    1 clove garlic

    1tbsp dried parsley

    1/2 tsp cumin

    1/4 tsp turmeric

    1/4 tsp cayenne pepper

    1/2 tsp black pepper

    1/2 tsp sea salt

    1 small leaf kale

    Instructions

    Firstly melt the coconut oil in a medium sized pan on a low heat. Next add the chopped onion and sizzle in the pan for a few minutes. Now add the chopped garlic, parsley, cumin, turmeric, black pepper and salt. Mix it well.

    Next drain and rinse the chickpeas and pour them into a bowl. Roughly mash up the chickpeas with a fork.

    Now add the mashed up chickpeas in the pan. Tear the leaf of kale into small pieces and add into the pan. Stir it all together. Cook on a low heat for about 10 minutes.

    While the chickpeas are cooking, put 2 slices of bread into the toaster and toast.

    Finally put the toast onto a plate and pour the chickpea scramble evenly onto the toast. Serve immediately while warm. Enjoy!

    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 or raisins. 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

    50g pumpkin seeds

    2tbsp desiccated coconut

    1tsp Ceylon cinnamon

    2tbsp coconut oil

    50g sultanas or raisins

    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 or raisins 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.

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    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/