Eat food you love that loves you back
Everyone loves a chocolate brownie, but is one made with beans going a bit far? The first time I heard about people adding beans to cake I really wasn’t convinced. However, the proof is in the pudding (or brownie) as the saying goes Continue reading “Black bean chocolate brownies”
I do love a good dollop of mayonnaise! It’s perfect for making creamy coleslaw, dropped over salad, used a dip and I think it’s the perfect partner to a tasty vegan pizza or my favourite lentil lasagne.
However, shop-bought mayonnaise is a highly processed food full of highly refined oils and fats that just don’t suit a whole-food plant-based diet. Even the vegan versions. If you were to put it in a category, it would definitely be front and centre in the ultra-processed pile.
I’ve already shared my lovely tofu mayo recipe that’s definitely worth making. But what if you’re intolerant to tofu? Or don’t have any to hand when you want it? This avocado mayo is a great alternative as its:
The main source of these nutrients is the avocado and sunflower seed combo. Both are good sources of potassium which is essential for blood pressure control as well as electrical charges at cell level. Potassium can be easily lost in the cooking process; this is a raw recipe so you can be sure most the potassium will be retained.
There are two downsides to this recipe though. One is the sunflower seeds need a really good soaking before they blend properly. This is fine if you remember to do it in the morning, not so fine if you forget! This is not a last minute mayo I’m afraid. The other issue is avocado quickly oxidises once it’s been blended ie: it goes a rather unattractive pale grey/green colour after 15 minutes or so. It tastes fine, but as we eat with our eyes, it can be a bit off putting! Which means this actually is a last minute mayo, as it must be made and eaten straight away, you just have to think about preparing it in advance.
As this avocado mayo can’t be stored in the fridge, the recipe serves just 2 people. If you need it for more then please double or quadruple depending on how many portions you require.
I use sunflower seeds for the structural base for this mayo; avocado on it’s own wouldn’t be thick and creamy enough. The recipe was devised for nut-free people, but if that’s not you, substitute the seeds for cashew nuts.
Kala namuk is Indian black salt (which is pink!). It has a pungent, sulphurous aroma and taste which replicates the eggy side of mayo. You can buy it in ethnic grocery stores and online. If you don’t have any, try adding a little finely chopped white onion, just take care not to use too much.
I hope you enjoy making this lovely, creamy whole plant food mayo alternative. Do let me know how you get on.
If you’re looking for a rich, decadent accompaniment for a meal, packed full of deep flavours with a little zing, then look no further – Romesco sauce is for you! Continue reading “Romesco sauce”
I do love a loaf cake (well, I love any cake really 😉 ). Somehow, they always seem to turn out better than one made in a round tin and require minimal, if any, decoration. I guess they’re just more functional – but still super tasty! Continue reading “Cranberry, orange and pecan loaf cake”
It may seem a little to start food planning but there are a couple of essentials that benefit from being prepared in advance. So here’s your first Sensitive Foodie recipe for the 2018 Foodie Advent Calendar – a deliciously moist vegan Christmas cake. Continue reading “Rich Vegan Christmas cake”
Do you get stuck thinking of things to have for lunch to take to work or college, or even at home? If you’re lucky enough to have access to a canteen or take-away that has whole-food plant-based options that’s great. Continue reading “Lunchtime creamy mashed beans”
One of the things I really missed when I changed to a dairy-free, whole food way of eating was creamy sauces, especially the type used for pie. At first, I didn’t know how to create that sumptuous richness and depth without using a whole load of dairy or fats.
After lots of trial and error, I have to say this is my favourite – a delicious leek and mushroom creamy sauce made with a combination of soaked cashew nuts and silken tofu that gives the right balance of lightness and creaminess. And the white wine helps as well!
One of the difficulties with food intolerances is that one recipe doesn’t always work for everyone. I strive to make my recipes flexible for everyone, so if you’re nut-free, just use all tofu, if you are soy-free, just use all nut but add more water. If you are yeast-free, then I’m sorry the wine is out – replace the fluid with a good quality vegetable stock instead. If you are nightshade free, try celeriac slices on top instead. And if you don’t like mushroom, or leek, then use your veggies of choice. Sorted!
This may seem like there’s lots to do, but time-wise this will take you about 40 minutes in total, so why not give it a go and indulge in some super-tasty creaminess for dinner this week? Enjoy.
Creamy leek and mushroom bakes (serves 3-4)
3 medim sized potatoes, washed, skin on
2 good sized leeks, washed and sliced
250g mushrooms, washed and sliced
2 cloves of garlic, crushed
2 bay leaves
1 teaspoon dried thyme
100ml white wine (make sure it’s vegan if you are dairy/egg/fish free)
100g tofu
50g cashew nuts, soaked for a couple of hours
salt and pepper
First cut the potatoes in half, place in a pan of boiling water and cook until you can just about put a knife through them. Drain and leave to cool. Once cool enough to handle, cut into thin slices.
Whilst the potatoes are cooking, pre-heat the oven to 180ºC, then heat a couple of tablespoons of water or a teaspoon of olive oil in the bottom of a medium-sized saucepan and sauté the leeks for 3-4 minutes until they start to soften and brown slightly. Add the mushrooms and garlic, and cook for a few minutes until the juices flow out the mushrooms. Stir in the thyme and pour over the wine. Let this simmer for a couple of minutes.
Drain the soaked cashew nuts and place in a blender with just enough water to cover and the tofu. Blend to smooth then pour into the pan and stir to combine. The sauce will thicken as it heats through. Season with salt and pepper.
Once the sauce starts the stick to the side of the pan, turn off the heat and pour into one large serving dish or 3 individual ones. Cover with the potato slices, making a pattern if you so wish. Place in the oven and bake for 15-20 minutes until lightly browned on top. Serve with a selection of green vegetables.
Summer may have arrived, but it’s tipping down with rain outside. Thank goodness half term has finished and the children have gone back to school. Not that it affects our house, as both my kids are young adults now, but I remember well the nightmare that is a rainy day in school holidays – how to keep small people entertained without breaking the bank!
On rainy mornings like today, baking always came to the rescue. Out came the plastic mixing bowls, doddery old weighing scales and the go-to children’s recipe book, the pages sticky and crusty from previous cake escapades, along with whatever ingredients we could find in the cupboard. Despite the often heated debates about what to make, it usually came down to muffins or cupcakes – quick, easy and fun to decorate later on (more diversionary tactics!).
I would often try and sneak in some fresh fruit or vegetable (like carrot) into their muffins; if children are involved in making the food, they’re often more keen to try it. Not only do you get more vitamins and phytonutrients into them, but less refined sugar is needed due to the natural sweetness from the fresh produce. Bananas are great in muffins as they also act as a binding agent, replacing the role of eggs in vegan baking. They do need to be really ripe though so you can mash them easily. This used to be a problem in our house as all the bananas would disappear from the fruit bowl. We discovered who was the main culprit when my daughter went to university – suddenly there were always over-ripe bananas perfect for baking.
Adding blueberries is another nutrient bonus. These tasty little berries are packed full of vitamins and phytonutrients and rightly carry the title of ‘superfood’. Unfortunately, the UK blueberry season is very short; some supermarket-sold blueberries have travelled a long way, so always check before you buy if you don’t want to pile on food miles. Freezing berries in season is always a good solution so you have some on hand. If you want to know more about why blueberries are so super, check out this information-packed article https://www.cookingdetective.com/blueberry-benefits-20-science-backed-health-benefits-of-blueberries/
These muffins are quick and easy to make, perfect for small people to make on a rainy day, or for anyone on any day! They can be made gluten free, soya free and nut free if needed, and being dairy and egg free, are perfect for vegans or anyone after a more plant based way of eating. And, most importantly, they are super tasty. They will bring a little sunshine to any day, no matter how wet it is outside.
Banana and blueberry muffins (makes 12)
300g wholemeal or gluten free self-raising flour
50g oats (gluten free if needed)
1 teaspoon baking powder
pinch of salt
1 tablespoon ground cinnamon
90g coconut sugar
300ml dairy free milk
1 tablespoon cider vinegar or lemon juice
2 medium over-ripe bananas mashed
75ml olive oil
100g fresh blueberries
For the topping:
1 tablespoon coconut sugar
1 tablespoon oats
pinch of cinnamon
Pre-heat the oven to 180ºc/350ºF/Gas mark 4. Grab muffin trays and line with papers if you use them. Measure out the dairy free milk into a jug and add the vinegar or lemon juice (if you can’t tolerate vinegar) and leave to curdle slightly.
Measure out the flour, oats, baking powder, coconut sugar, salt and cinnamon into a large bowl and mix well. Mash the banana in another bowl trying to get rid of as many lumps as possible. Stir in the oil and dairy free milk and whisk together until well combined.
Pour the wet mix into the dry and combine quickly – do not over mix, a few lumps are ok. Stir in the blueberries then pour spoonfuls into the prepared muffin tins, dividing the mix out equally into 12. Sprinkle a little of the topping over each muffin. Tap the tins on the worktop before popping in the oven. Bake for 16 minutes then check to see how they’re doing. The muffins should be risen, but still soft and bouncy to the touch. Use a cocktail stick to check they are baked on the inside – if the stick is coated with some mix, pop back in the oven for a couple more minutes, but don’t over cook.
Leave the muffins to cool in the tray for 5 minutes or so, then transfer onto a rack to cool fully. Store in an air-tight container. Keep for 3 days (if they don’t get eaten up). Can be frozen. Enjoy!
