Nutrition for me is about returning to the basics, trying to get away from processed, complicated stuff, and finding the joys of eating whole food. I like value for my dollar, and the same goes for my calories. Throughout I’ll show you how to increase your fibre, decrease your simple sugars, get the healthy protein, carbs and fats you need and all the while increasing the yum factor! I love food probably more than you do. I am a vegan but respect your choices as long as you are eating nutrient rich food and getting the most bang for your caloric buck!
Sweet Potato Cashew Lentil Soup
I’m making soup. Okay I am writing the recipe and the soup is taking care of itself over there on the stove. I kind of loosely follow recipes and put lots of good stuff in and have some success. Today’s experiment is based loosely on an African peanut soup recipe:
Sauté a big onion in some kind of oil––avocado, olive, whatever––with some garlic, a dash of cayenne (I sniffed the cayenne bag to make sure it was cayenne, the sneezing fit that followed confirmed the authenticity) and some ginger. Add about 6 cups of vegetable stock and two large sweet potatoes, diced. Let it all simmer for about 40 minutes. Meanwhile cook up a mess of red lentils, they cook quickly, get mushy and are high in protein for your vegan meal. Then once the timer goes, throw it all together. I’m going to add some cashew butter, maybe a few heaping tablespoons, to the whole mess and then purée it with one of those wands. (I learned the hard way about putting hot liquids in the food processor. Don’t do it!)
I’ll try to get back to you on how it tastes. I’d advise a nice loaf of spelt bread or some soda bread to go with it. Yes I do eat grain, tons, mostly organic and mostly other than wheat. My old standby is whole spelt, sometimes mixed with oat flour.
Just tasted it. It worked! Well happy eating y’all!
I’m so excited because I made a loaf of teff bread. Well I used three cups of spelt flour and two cups of teff flour. Watch me put it together on the video. The recipe follows:
- 3 cups of spelt flour
- 2 cups of teff flour
- 1 teaspoon of salt
- 4 teaspoons of quick rising yeast
- 3/4 cup of hot water
- 1/8 cup of honey
- 1/8 cup of avocado or any oil
- 1/2 cup of soy milk or any milk
- 1 teaspoon Xantham gum
Mix wet and dry separately and then combine. Knead for about 5 minutes. Let it all sit for about 10 minutes. Put in oiled loaf tin. Let rise to somewhere near 2x the size. Place in oven at 425 for about 40 minutes. Voila!
The recipe is as follows:
I would say use same amount of dry ingredients as wet:
Dry would be: A large coffee mug of a combination of flours, like a majority of whole spelt, then some oat or buckwheat or both. You can experiment with the flours.
Add some salt and baking powder to the dry.
For the wet use some kind of milk, any kind really, buttermilk gives the pancakes a nice tangy edge. Use one or two eggs, separated and beat the whites. Put the yolks in with the milk. Add about a glug or two of oil.
Mix your wet and dry together, then add some fruit (blueberries) and then fold in your egg whites.
Don’t cook it on a high heat, you’ll get burnt raw pancakes. Flip them when they bubble, wait a minute or two, then flip off the pan. Serve with REAL MAPLE SYRUP (not that wretched “pancake syrup” unless you are a masochist).
Early Morning Health Muffins
The recipe contains:
- one cup of almond meal
- one cup of ground flax seed
- half a cup of oat flour
- one cup of spelt flour
- baking soda and salt
- one egg
- glug of oil (half cup-ish)
- couple of glugs of almond milk or milk milk (two cups?)
- quarter cup of molasses/ quarter cup of maple syrup
- cup of blueberries
Cook at 350 for about 20 minutes, let cool, then eat the damn things!
Chocolate-buckwheat Cake Experiment
I know I can make this work:
- cocoa powder
- salt/ baking powder
- dates (for sweetening)
- two eggs
- boiling water
- milk, or something like it
That’s me, filling the food processor way too full. Anyway it’s a simple recipe:
- chick peas
- sesame tahini (sesame butter)
- olive oil
- lemon juice
Yummy Yam Chips!
These are a better shape than the shoestring because you’re less likely to shave off any fingers. I use a “Mandolin” that slices things quite thin. It was a great investment (my mom gave it to me for my birthday). The deep fryer wasn’t expensive at all and is pretty safe.
My Bed-head Smoothie:
I do it in this order:
- Kale (bought fresh then frozen)
- Spinach (frozen)
- Pineapple (not in video)
- Garlic clove
- A plant protein powder such as hemp or pumpkin seed
- One ounce of cranberry juice (buy it on sale — it’s $$$)
- Almond and/or coconut milk
My Spaghetti Sauce:
Because of the ambience you cannot hear me! I add pitted dried Morrocan olives to oil (that I let get too hot). Then I add chopped garlic. (On a good day, and with a full fridge and pantry, I’d throw in anchovies and capers and maybe even some artichoke hearts.) Then I put in a can of chopped organic tomatoes, preferably roma tomatoes and finally add some tomato paste to speed up the thickening process. Let it simmer a good long time. After this I added some chopped up chicken breast and some feta — you can also add goat cheese. Yummy!