This isn’t a meal you have to prepare in advance, but I do love to have coriander (cilantro) on hand in the freezer at all times. Whilst it’s available frozen in some big and speciality supermarkets, it’s very costly. You can grow your own coriander, […]
Category: lupin free
Tomato Vegetable Sauce The versatility of this tomato sauce is phenomenal. You can use it as the base of any tomato based dish like curry, ratatouille, bolognese sauce or as a pizza or bruschetta topping. You can add whatever vegetables you like, the ones in […]
Open Falafel Wrap
During my student days in City of Bristol College my favourite treat for lunch was a trip to the falafel van outside the Hippodrome, by the fountains. It was so exotic to me and I’d have a hot styrofoam cup of strong black coffee. Falafels have the best crunch and squishines if they’re done right and I’ve spent years chasing the flavour. The secret, in my opinion, is making sure they’re well-cooked without getting burnt – nothing worse than undercooked chickpeas (or maybe that’s just me).
No Meat Substitutes
I’ll post a falafel recipe soon but for this wrap you can just use four small pre-cooked snack falafels, or frozen ones. Watch out because some of the frozen falafels have breadcrumbs. This video shows you how to make fresh falafel easily from scratch using tinned chickpeas, so they’re very affordable.
However you get them, make sure they’re nice and hot when you’re assembling and try to get a crispy coating.
Lidl do packs of small wholemeal wraps, which is what I used. I’m being tested for gestational diabetes so trying to keep my carbs low and this recipe kept my blood sugars down, even with the wrap, hummus and falafel. To refresh stale/dried out wraps, you can just rinse them in water, rub with a little oil and fry in a large frying pan.
Use a tin of chickpeas or homecooked chickpeas to make hummus (recipes coming soon!) or just buy it pre-packaged, it’s also spelt houmous. I quite like the tinned hummus that you can get in some corner shops. It lasts forever on the shelf so if you want some all of a sudden but can’t be bothered to blend them and make some fresh, it’s there when you need it. The magic ingredient in hummus is tahini which gives it a strong nutty, almost caramelised flavour.
Open Falafel Wrap
First step is to cook down your veggies. You can use any vegetables you like, my favourites are courgette and frozen mixed peppers because this works out inexpensive and I love the flavours and minimum prep time. You could also use a frozen chargrilled veg mix, aubergine, chopped cauliflower or even kale. I use a little olive oil but you could use water if you’re oil-free, plus some salt, garlic and chilli flakes (totally up to you on the chilli, I like everything with a kick!)
When the veggies are cooked down to your liking, put them aside whilst you cook your falafel, heat up your wrap and and grate the carrot. I like to use a julienne peeler (click here) to get long thin strips but you can just as easily grate it, or really finely slice the carrots.
Open Falafel Wrap
Tasty and easy recipe that looks like a real treat and contains so many strong flavours and different textures
By: Nikki Kamminga
- olive oil
- salt and pepper
- half a courgette
- handful frozen sliced mixed peppers
- chilli flakes
- half a carrot, shredded
- lemon juice
- fresh mint and coriander (to taste)
- four small falafel balls
- 1 small wholewheat or gluten free tortilla wrap
- tablespoon hummus
- 2tsp vegan unsweetened yogurt
- Step 1 1. Fry the veggies in olive oil and seasoning to taste, with as many chilli flakes (red pepper flakes) as you like.
- Step 2 2. Shred the carrots, add salt and lemon juice and some of the herbs and set aside to soften
- Step 3 3. Reheat or cook the falafel balls according to the instructions then cut each in half
- Step 4 4. Heat the tortilla wrap in a dry frying pan, rubbing with a little olive oil first if you like
- Step 5 5. To serve, spread the hummus on the hot tortilla then pile on the cooked veggies, falafels, yogurt and the remaining herbs. Drizzle with olive oil if you like extra richness
- Step 6 6. Serve next to the carrot slaw (I like to pile it on top before eating)
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This low carb bolognese is the cornerstone of our family meals. Pasta has always been a staple of my diet, and as a family we eat it two to three nights a week. Since becoming vegan three years ago, I’ve kept our family’s diet very similar, […]
After seeing a post on a vegan Facebook group for ideas for a nice smokey chilli for someone’s omni hubby, I posted the list of ingredients we use in the Smokiest Chilli Ever recipe. My hubby is the infamous Viking from this video. The one […]
This super thick greek style cashew yogurt has just two ingredients, is raw vegan, gluten-free, nut-free*, high in protein and low in carbohydrates and low GI. It’s thick and creamy without being super full of fat, plus you can rest assured the fat you’re getting is really good for you.
I know there are concerns about cashew pickers in India being paid a fair wage and sensationalist articles that will have you feeling guilty no matter what you eat (avocados being the latest in the firing line). When I was 19 I went to Goa in India where cashew trees were imported by the Portuguese in the 1560’s. where a big portion of their income comes from growing cashews. What I loved was that the outside of the cashew, the fruit, is used to make all sorts of things even though it doesn’t taste that great on its own and it can burn the hands of the workers. So by buying fairtrade you’re making sure the people are paid a fair wage. The rain there is enough to grow these gorgeous fruits, but each one only produces one cashew which is why they’re a little more expensive than peanuts, for example. But for taste, versatility and texture they win out for me as the best dairy replacement.
If you can get fairtrade cashews for under £20/kg you’ve got a good deal, standard ones are about £12/kg.
For this recipe you’ll need a stick blender and jug or a bullet blender and some warm water. As for the magic ingredient, it’s all down to the probiotics. You can, if you prefer, use a tablespoon of any other live yogurt such as coconut yogurt or even dairy, as a starter. If you’re a new vegan and are still using up the last of your diary you don’t need to go out and buy plant-based yogurt. It’s really expensive and that’s why I make it!
The most economical way to start any yogurt though is with a probiotic capsule. Once you’ve made it once you can keep back a tablespoon each time for your next batch (I have a little jar in my fridge for it and hubby is very good at not feeding it to the kids. You can get these capsules in most chemists and health food shops but many of them come in gelatin capsules, made from animal products. So be careful to get vegan ones to make sure they’re cruelty-free.
I like the Veganicity ones that are reasonably priced and say they’re made up of “1.25 Billion Beneficial Bacteria Vegan Megadophilus, which naturally helps us digest our food, plays a vital role in our immune system and impacts on our general health. Beneficial bacteria not only help to digest food, but also have a role to play in immune system function and the production of B vitamins and fatty acids“.
You need to keep yogurt warm for it to work and you can buy special yogurt makers but a cool box or insulated food container will work perfectly too and use zero electricity! We’re going to be using this method to make fresh vegan yogurt in Tanzania because everyone uses these ingenious containers. It means you can cook an entire meal on one charcoal burner and keep each dish hot while you make the rest.
1. Soak the cashews overnight in cold water and they’ll more than double in size. Drain and just cover with hot but not boiling water. Blend really well until you have a fine consistency. No need to strain
2. Add the probiotic or yogurt starter while it’s still warm. You can put in a pinch of salt and a squeeze of agave syrup for flavour if you like, which helps the flavour taste more “yogurty”.
3.Put your mixture in a yogurt maker or in a container floating in warm water in the cool box. The water should be slightly warmer than body temperature. Leave it for 4-6 hours and if necessary change the water so it’s still warm. Body temperature is perfect. You’ll notice it’s bubbling already and slightly sour.
4. After at least 8 hours or overnight (I’ve forgotton them for days and they’re still good) you can refridgerate the cashew yogurt. I like to strain it gently in muslin to thicken it and amplify the flavour.
We love this cashew yogurt in pudding bowls,
*cashews really aren’t nuts, but if you have a severe allergy check the may-contains as some will be packaged with peanuts. Give them a good check after soaking too
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This literally couldn’t be easier and for the microwave-owning vegans out there this basmati rice hack will save you so much time and washing up. You simply get a microwavable glass dish like this Pyrex casserole dish, it doesn’t need a lid but they’re handy […]
Oat milk recipe that’s super easy and dairy-free. Vegan, gluten free, raw, paleo, low fat, low carb and full of yumminess. This no-cook recipe is super quick and gives you a plant milk that goes great on cereal and in cooking. It’s not ideal for […]
How do you make vegan “milk bread”? Substitute the milk with oat milk, which you can even make yourself. If you’re on a lupin free diet then carefully check the label of your breadmix and use a trusted brand (I love Carr’s for a simple white base that’s affordable and simple), and I’d stay away from gluten free personally if I had a lupin allergy
My trick to making bread, in my opinion, is a bread maker. We usually get a few bags whenever we go shopping and I pop a loaf on in the morning ready for when the kids get home. Usually it’s one of the supermarket bread mixes – and I know, I know, you can do them from scratch, and you can roll them by hand, but you can save that time and energy for other things with a bread maker. They’re more eco friendly than using the oven and hey, you can just be lazy.
I measure out the liquid it says on the pack with half boiling water and half cold oat milk, then it’s always the right temperature. I sometimes add a spoon full of vegan spread, some extra oats, or even mixed dried fruit and hot tea for something I can pass off as a cake.
Vegan Milk Bread
just dump it all in the breadmaker and leave it be!
By: Nikki Kamminga
- bread mix
- boiling water
- oat milk
- Step 1 Follow the instructions on the pack but substitute the water for half boiling water and half oat milk. Put the liquid in first then the mix and choose a regular programme. Stand back and feel proud of making fresh bread that people will think took hours.
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