Looking Back at 2012

The final days of 2012 are a good opportunity to take a look back and sum up a few favourite recipes and other highlights of the year. It has certainly been a whirlwind year with many happy events, but also one particularly sad memory, with a passing of my dear grandmother at the end of the year. 

I started the year off with a 21-day vegan challenge that somehow prolonged itself to 9 months. I really enjoyed the challenge of creating new recipes with no animal products and looking back I absolutely love the colours and vibrancy of the foods I created.  

 

 

Our wedding in my home town back in June and the honeymoon in France was of course the highlight of the year. We had the loveliest time celebrating our special day with our closest friends and relatives, and France in its all summery glory was everything (and more!) we expected. I would love to go back one day, as there is so much more left to experience and see.

The end of the year saw me going back to my roots (literally, as well!) with more traditional Finnish recipes and more and more interior and craft inspired posts that I've enjoyed so much. I am looking forward to all the new ideas and challenges that the new year will bring.

I thank you all for following my blog in 2012 and I wish you all the best for the new year!

Inspirational Friends: Amanda Rootsey

Hi friends!

We are off to Finland today, but I have prepared a few special treats for you while I'm away. I'm going to introduce you to some of my friends; the people I truly admire for what they represent, what they are doing and how they are inspiring others.

First off is Amanda Rootsey, an eco model and co-founder of Vegan Era, an online portal with information on vegan lifestyle. Please continue to read Amanda's incredible story and make sure to check out Amanda's personal website as well as Vegan Era!

What inspired you to become a vegan?

A few years ago I was vegetarian but I hadn’t quite made the switch to vegan.  Then I was diagnosed with Hodgkin’s Lymphoma and started researching.  It was very easy to cut out dairy and any other animal products after reading all of the alarming evidence that links animal protein with all sorts of diseases, including cancer.  

What do you love about being a vegan?

It feels right.  I love knowing that I’m doing what I can to ensure that I do not harm another being.  

Tell us about the concept behind Vegan Era?

Actually my partner and I have been running Vegan Era for about 5 years and it is constantly evolving.  Initially we just wanted to share everything that we have learnt along the way and have created lots of free e-books and recipes.  While it has always been primarily an information portal, we have also held seminars around Australia, put up “Save the Planet, Be Vegan” billboards around Queensland, hosted a regular 21 Day Live Vegan online program to help people transition, assisted other vegan businesses to develop their online presence and our latest project is the Vegan Card. 

Vegan Card is being launched on June 1st!

As part of Vegan Era, you are launching the Vegan Card on June 1^st. What is the Vegan Card and how can it be used?

The Vegan Card is an Australia-wide loyalty card, which gives the card holder discounts at over 60 vegan and vegan-friendly businesses online and around Australia.  We have had such an incredible response, both from businesses and from people purchasing the card, and it hasn’t even launched yet!  It’s already proven to be a great way to bring the vegan community together and introduce vegans to more businesses that they may not have heard about otherwise.  

You are also an eco model. Tell us why it is important to spread the message about sustainable and cruelty-free fashion?

I think it’s important because it’s so easy and affordable to buy fashion these days that we often don’t stop to think about where it actually came from and the effect that supporting cheap and fast fashion has on other people, the planet and animals.  Each time we make a purchase we can make a choice to support businesses that are creating their products without using child slave labour, without killing animals, without polluting waterways… as consumers, we have the power to create a better world and demand higher standards.  I think the more educated we become and the more we talk about it, the more positive change that we will see in the world.  After going through cancer I realized how fragile life is and it made me stop and consider the type of world that we are leaving for future generations.   At the rate we are going, there won’t be much left for the kiddies! 

Besides following a vegan diet, what are some simple things one can do to promote a compassionate and cruelty-free lifestyle?

There are lots of little things that we can do to tread a little lighter on the planet and be kind to other beings.  From choosing beauty and cosmetic labels that do not test on animals and do not use animal products, such as one of my favourites, Adorn Mineral Cosmetics, to buying fair-trade chocolate or shopping at your local organic farmers markets.  Not only will you be living a more compassionate and eco-friendly life, but you will also be doing wonders for your health. 

What tips do you have for people wanting to make the switch to a vegan diet?

Be gentle with yourself and find some support.  At first we can come up with all sorts of obstacles and our family and friends can instil fear and worry about whether it’s the right thing to do.  But you will know in your heart that it’s right and once you begin on this journey you feel incredible, physically, mentally and emotionally.  If you would like any help at all, please do not hesitate to get in touch via email or sign up for our next 21 Day Live Vegan online program which starts on July 1^st.  We provide 24/7 personalised support and try to make it as easy as possible to transition, with weekly meal planners, shopping lists, recipe books, nutritional information, tips on socializing and eating out, vegan beauty and cosmetic information, videos, personal stories, inspirational quotes and LOTS more!   

Who is your vegan inspiration?

Oh wow I have a few…I think celebrities like Ellen DeGeneres and Alicia Silverstone are incredible and are showing millions of people that it’s a healthy, positive way to live.  Supreme Master Ching Hai is a beautiful spiritual Master who is guiding hundreds of thousands of people to live a compassionate existence in every possible sense and helping people to get in touch with their own inner Master, Buddha Nature or whatever you would like to call it.  She is a true inspiration and her teachings make so much sense to me.   

What is your favourite vegan meal to prepare?

My favourite, simple meal that I seem to make quite a few times a week is Miso Soup.  Sometimes with noodles, sometimes with brown rice, sometimes with tofu sometimes just with loads of veggies – I am totally addicted!  

What are your future plans? Any upcoming projects you’d like to share with us?

I’m really looking forward to the launch of the Vegan Card on June 1^st and we are busily working away on the next 21 Day Live Vegan online program which will start on July 1^st.  Apart from that, I’ve got a few photoshoots coming up for some gorgeous eco-friendly labels and I am also putting together an Eco-Fashion show for the Sunshine Coast Fashion Festival later in the year.   

You can connect with Amanda and find out more here:

www.amandarootsey.com.au

www.veganera.com

Facebook.com/amandarootsey

Twitter.com/amandarootsey

Youtube.com/amandarootsey

Pinterest.com/amandarootsey

All images by Amanda Rootsey

Chickpea Curry

Hello friends and Happy Friend's Day! 

That's right, in Finland we celebrate friends on February 14 - we send cards to all our friends and thank them for their friendship. I don't know about you, but to me that sounds much nicer than a day spent celebrating just couples, don't you think? 

As one gets older, friendships tend to change somewhat. There is no need to spend every spare minute with you BFF and it doesn't matter so much if you only see your friends every now and then. I have known some of my friends for more than 25 years and those are the friendships I know will last the time and distance between us.

I made this curry for my best friend last night. It is warming, welcoming and comforting. It nourishes and satisfies. It's my way of saying "I love you."

"All love that has not friendship for its base is like a mansion built upon the sand."

Ella Wheeler Wilcox

Chickpea Curry

(Recipe inspired by Foodispower.org)

1 tablespoon virgin coconut oil

2 garlic cloves, finely chopped

small piece of fresh ginger, grated

1 medium sized sweet potato, cut into 2cm cubes

1 teaspoon ground cumin

2 teaspoons ground coriander

1/2 teaspoon ground cinnamon

1/2 teaspoon turmeric

pinch of chilli flakes or cayenne pepper

pinch of salt

200g cooked chickpeas

1 small red capsicum, sliced

4-5 kale leaves, cut into strips (you can also use spinach)

400ml coconut milk

1. Heat the oil in a large pan and add the garlic and ginger. Cook for one minute, then add the chopped sweet potato and a dash of water.

2. While the sweet potato is cooking, heat the spices in a small dry pan for 1/2 minute or until fragrant. Add the spices onto the pan with the sweet potato and continue to cook until the sweet potato is just tender. 

3. Add the capsicum and chickpeas and a pinch of salt. Cook for a further few minutes, then add the coconut milk. Finally stir in the kale leaves. Heat through and serve warm.

 

Provencal tarts for my travel fever

There is definitely travel fever in the air! We have finally booked our flights to Finland where we will have our wedding in June and to France for our honeymoon thereafter! These Provencal tarts are a perfect cure for the time being and the summery ingredients of tomatoes and basil keep me going until I get to taste the real flavours of France. 

The tarts might not look particularly pretty, but they are certainly full of flavour! I picked up a couple of kilos of gorgeously blush tomatoes and a big bunch of fragrant basil from the markets this morning and my whole kitchen smelled like summer when I was making these tarts! I love celebrating seasons with fresh produce and these tarts truly embrace the taste of summer!

Provencal tarts

(makes 4)

Crust

100g rolled oats

40g puffed brown rice

160g wholegrain spelt flour

1 teaspoon dried rosemary

pinch of salt

6 tablespoons olive oil

6 tablespoons water

Filling

1kg ripe tomatoes (peeled, seeded and chopped)

1 large red capsicum, chopped

1 tablespoon olive oil

1 brown onion, finely chopped

2 cloves of garlic, finely chopped

big handful (about 1 cup) fresh basil, chopped

1 tablespoon sherry vinegar (or red wine vinegar)

1. Heat a tablespoon of olive oil in a pan and add the onion. Cook for a few minutes, then add the garlic, capsicum, tomatoes and basil. Let simmer for 40-45 minutes or until the mixture has cooked down. Stir in a tablespoon of sherry vinegar and leave to cool.

2. Place the rolled oats and puffed brown rice in a food processor and grind into a coarse mixture. Combine the mixture with spelt flour, dried rosemary and a pinch of salt. Add olive oil and water and lightly knead the dough until it comes together. Divide the dough into 4 portions and spread evenly in greased tart pans (12cm each). Refrigerate the crusts for 10-15 minutes.

3. Preheat the oven to 180C. Bake the bases for 15 minutes, then fill each base with the tomato mixture. Continue to bake for a further 5 minutes. Leave to cool on a wire rack before serving.

Marinated eggplant and beluga lentils

It is the eggplant season and I for one have been embracing it shamelessly. Since my own eggplant in my garden is still growing, I've resorted to the beautiful produce of the farmers' markets to satisfy my cravings.

Eggplants love marinades and the mixture of garlic, chilli, rosemary and olive oil is certainly one that will convert even the toughest eggplant-hater into loving them. I'm sure you also know my love for lentils by now and they really go so well with eggplants - this dish had everything I could ask for!

 Marinated eggplant and beluga lentils

(Recipe adapted from Burke's Backyard Magazine)

1 large eggplant, cut into 1-2 cm thick slices

1 tablespoon extra-virgin olive oil

4-5 tablespoons extra-virgin olive oil, extra

1 small clove of garlic, finely sliced

pinch of chilli flakes

1 tablespoon finely chopped fresh rosemary

1 teaspoon apple cider vinegar

200g beluga lentils (you can also use brown or French lentils)

2 green shallots, finely sliced

pinch of salt

freshly ground black pepper

1. Heat a grill pan on medium high and brush the eggplant slices with olive oil. Cook the eggplant in batches for a couple of minutes on each side, then lay the slices in a large dish. 

2. Combine the marinade ingredients and pour over the eggplant slices. Turn the slices around to coat both sides, then leave to marinade for at least 30 minutes. 

3. Cook the lentils until just tender. Drain and place in a large mixing bowl. Add finely sliced green shallots and season with salt and pepper. 

4. Slice the marinated eggplants in thick slices and toss into the lentils. Serve the dish warm or room temperature.

Cabbage and chickpea salad with grilled portobello mushrooms

 "If you look for lack, that's what you'll find. If you look for abundance, that's what you'll discover."

Colleen Patrick-Goudreau

Eating out as a vegan can be challenging. Especially in a country like Australia where a culture of 'meat-eating' still lives strong. Although most restaurants offer salads and other vegetarian dishes, there generally aren't many (if any) vegan options on the menu. Personally I don't find this so much as a problem since I don't eat out very often. I do realise, however, that for some people the social aspect, or rather the difficulty of it, is one of the reasons why they think they couldn't follow a vegan diet. 

There are a few ways around this, however. Obviously it is easier if you are attending a family dinner or a picnic/barbeque with friends and you can bring your own vegan dish to the party. When eating out in restaurants, it also helps to be prepared: 1) browse the restaurant's menu online to see if they already have some vegan options on the menu, 2) give the restaurant a call and ask if the chef is able to prepare something for you off the menu. 3) if possible, look for restaurants that are likelier to have more vegetarian/vegan options - many Asian cuisines offer a vast variety of all-vegetarian dishes,  Middle Eastern restaurants often have a selection of dips and nibbles (olives, tapenade, falafel), and in most Italian restaurants you can order egg-free pasta served with a simple tomato sauce or a cheese-free pizza loaded with vegetables.

Last night, we went out for dinner with my fiancé's parents and their family friend. I had booked a restaurant (there aren't many in my area to choose from) and called in advance to ask whether they had any vegan options on the menu or whether they were able to make something for me off the menu. The restaurant staff was extremely helpful and friendly and said the chef will be able to accommodate my request. To be honest, I wasn't expecting more than a bowl of lettuce and that's pretty much what I ended up having. Rather than complaining about my creative-less dish, I remained positive and friendly and I hope my attitude helped others to understand what it means to be vegan. Plus who knows, if there will be enough vegan requests, maybe the restaurant will actually add a vegan dish on the menu permanently.

In last night's case, I was also prepared by eating something at home before dinner. I had made this cabbage and chickpea salad with grilled portobello mushrooms that will most definitely be my stand-by salad from now on. I adore portobello mushrooms - they are so incredibly juicy and 'meaty' and perfect for marinating and grilling. I love the crunchy cabbage and toasted walnuts with the softness of chickpeas and mushrooms with a tangy dressing of olive oil, apple cider vinegar and mustard. It was perfect!

Cabbage and chickpea salad with grilled portobello mushrooms

(serves 2-4)

3-4 portobello mushrooms

pinch of chilli flakes

1 garlic clove

1-2 tablespoons extra-virgin olive oil

1/4 small red cabbage

1/4 small green cabbage

2 green shallots

200g cooked chickpeas

100g walnuts

3-4 tablespoons extra-virgin olive oil

1 tablespoon apple cider vinegar

1 teaspoon mustard powder

1. Preheat the oven to 180C and line a baking tray with baking paper. Clean the mushrooms and remove the stalks. Combine one or two tablespoons of olive oil with one grated clove of garlic and a pinch of chilli flakes. Brush the mushrooms with the oil and bake for 10-15 minutes or until just tender.

2. Finely slice the cabbages and shallots and place in a large mixing bowl. Lightly toast the walnuts in a dry pan and add into the salad. Also add in the chickpeas and toss to mix. Whisk the dressing ingredients together and toss into the salad.

3. Cut the mushrooms in thick slices and arrange on top of the salad. Serve immediately.

More tips on eating out as a vegan can be found in Colleen Patrick-Goudreau's new book 

"The 30-Day Vegan Challenge"

Roasted spiced pumpkin with toasted buckwheat

We might be another month away from autumn, but this dish certainly echoes some of those flavours we relate to the cooler months of the year. I adore spiced roasted pumpkin (and any other roasted veggies, for that matter) and combined with crunchy, toasted buckwheat this dish was a perfect lunch on a rainy summer's day.

Roasted Spiced Pumpkin with Toasted Buckwheat

(serves 2)

500g peeled, cubed pumpkin

2 tablespoons olive oil

2 teaspoons dried thyme

2 teaspoons dried rosemary

1 teaspoon pink peppercorns, slightly crushed

1 teaspoon ground cinnamon

1 teaspoon unsweetened cacao

pinch of salt

200g raw buckwheat kernels

3-4 tablespoons sunflower seeds

1. Preheat oven to 180C and line a baking tray with baking paper.

2. Combine the pumpkin, olive oil and spices in a large bowl and toss to mix. Pour the mixture onto the baking tray and bake for about 20-30 minutes or until the cubes are tender.

3. Toast the buckwheat and sunflower seeds on a dry pan for about 10 minutes, stirring every now and then.

4. Combine the roasted pumpkins with the buckwheat mixture and serve.

Snap pea, quinoa and hemp salad

I often pick up seasonal produce from the markets without knowing exactly what I might use it for. To me, fresh ingredients are all the inspiration I need to get thinking about recipes and start cooking!

This past weekend, I picked up a big bag of gorgeously green snap peas from the market, along with a ton of other fresh vegetables, of course. I really wanted to embrace the beautiful flavour of these peas and to do that, the best way to enjoy them was raw. 

I've combined some left-over quinoa, fresh parsley from my kitchen garden, a cooling and alkalising cucumber and some nutrient-rich hemp seeds to make this delicious lunch salad. Lightly drizzled fresh lemon juice and good olive oil is all you need to enjoy these summer flavours.

Snap pea, quinoa and hemp salad

(Serves 2)

300g snap peas

100g cooked, cool quinoa

1 small cucumber

1 handful of fresh parsley

3 tablespoons hulled hemp seeds*

1/2 lemon, juiced

extra-virgin olive oil

* In Australia, hemp seeds are available online - http://www.hempgallery.com.au/

1. Shell the snap peas. Combine the peas with quinoa, chopped cucumber and finely chopped parsley.

2. Lightly toast the hemp seeds on a dry frying pan. Toss them in with the rest of the ingredients. 

3. Drizzle lemon juice and olive oil over the salad. Toss to mix.

The Protein Myth in Vegan Diet + Lentil patties

"Where do you get your protein from?", is one of the most common questions I get when I tell someone I've gone vegan. Beans, peas, greens, nuts, seeds, lentils - plants! There is certainly no lack of protein in a plant-based diet, yet the protein myth persists. The rise of the high-protein diets (paleo, being the latest), has probably contributed to this myth and vegan diet is considered merely wishy washy in comparison. This presumption of vegan diet lacking protein (or anything else, for that matter) could not be further from the truth.

Take these lentil patties, for example. They contain 150 grams quinoa, which has 13.8g protein per 100g, and 200 grams lentils, which have 24g protein per 100g. Both quinoa and lentils are thus a great source of protein for vegans and non-vegans! My non-vegan fiancé loves these patties and served with a fresh salad and/or some grainy bread, they certainly make a satisfying meal.

If you are interested in reading more about protein in a plant-based (and non-plant-based) diet, I recommend you to read "The China Study", by Dr. T. Colin Campbell and Thomas M. Campbell II. Colleen Patric-Goudreau also has an informative podcast titled "The Protein Myth and Vegetarianism",which I highly recommend you to listen.

Lentil patties

200g red lentils

1 carrot, chopped into tiny cubes

1 celery stick, chopped into tiny cubes

1/2 brown onion, finely chopped

2 small garlic cloves, finely chopped

1 teaspoon ground coriander

1 teaspoon ground cumin

pinch of good quality salt

freshly ground black pepper

1 litre water

1 heaped tablespoon unhulled tahini

150g rolled quinoa

virgin coconut oil

1. Combine the lentils, carrot, celery, onion, garlic and spices in a saucepan. Add water and bring to boil. Let simmer for 30 minutes or until the lentils are fully tender and the mixture has cooked down.

2. Add tahini and rolled quinoa into the mixture and let simmer for a further 5 or so minutes. You should now have a very thick, sticky mixture. 

3. Let the mixture to cool down. Line a baking tray with baking paper. Oil your hands with some virgin coconut oil and shape the lentil mixture into small patties. Place the patties on to the baking tray and refrigerate for 20-30 minutes.

4. Preheat the oven to 170C.

5. Bake the patties for 25-35 minutes or until they feel firm to touch. Make sure to turn them around half way through cooking. Serve with a salad and/or with some bread.

____


Update: Thank you for all your feedback! Since many of you have asked about calcium, I'll be doing a post on the calcium myth in a vegan diet next!

Vegan Inspiration - Soba Salad

It is never too late to change a habit. A habit is a habit is a habit - correct? The 21-Day Vegan Challenge has certainly proven me that if you break that habit (be it anything at all) and give yourself time to adapt (21-30 days), you will succeed. "I could never give up cheese", I used to say. "I only really eat a little bit of dairy", was my other excuse. Now, after over two dairy-free months, I feel no need or urge to eat dairy and I think this feeling is even stronger after finally opening my eyes to all that goes on in the dairy industry (not to mention the egg industry!). I strongly believe that certain things only happen when the time is right. Be it career, dietary or lifestyle, the change will happen when you are ready for it. Being vegan finally feels right for me, and like so many other vegetarians, the transformation into a vegan feels natural.

If I can single out one person that has greatly inspired me throughout this transformation, I would have to give the credit to Colleen Patrick-Goudreau. Her tireless work to promote animal rights, veganism and compassionate living is truly inspirational and I am so thankful for all the work that she does to educate, motivate and encourage people, not to mention all the wonderful work that she does for the animals too, of course.

This recipe is inspired by Colleen and I think this salad is a great example how nourishing and delicious vegan food can be. I do encourage you to invest in 100% soba (buckwheat) noodles, since they have superior taste and texture to those with only a small amount of buckwheat flour in them. I am not a fan of wheat noodles, but these I am more than happy devour. Enjoy!

 Soba Salad

(Recipe inspired by Colleen)

1 packet 100% soba noodles

2 carrots, julienned

1 scallion/green shallot, finely sliced

1 small red capsicum, finely sliced

3-4 tablespoons sesame seeds, toasted

2 tablespoons sesame oil (cold pressed, this isn't as strong tasting!)

1 tablespoon apple cider vinegar

1 teaspoon tamari or Bragg's all purpose seasoning

pinch of chilli flakes

1. Cook the noodles according to the packet instructions, about 6-8 minutes. Drain and rinse with cold water.

2. Combine the noodles, carrots, green shallot, capsicum and sesame seeds in a bowl. Toss to mix.

3. Combine the sesame oil, apple cider vinegar, tamari and chilli in a small bowl and whisk to combine. Add the dressing into the noodles and toss to mix.

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I am planning to do more posts on vegan foods and vegan living in the near future, but in the mean while, please take a moment to browse through Colleen's website and especially her podcasts and videos.

21-Day Sugar-Free Vegan Challenge - Week 3

It's the final week of my 21-Day Sugar-Free Vegan Challenge! Thank you again for your comments and emails, they really mean so much to me.

In my previous post, I mentioned how 'easy' this challenge has been for me. By that, I really only meant the part of not eating any animal products - that has been a no-brainer and I haven't missed anything at all. On the other hand, however, this challenge has been truly insightful and immensely eye-opening. In past weeks I have soaked up a lot of information about vegan lifestyle, I have learned about the health benefits of a vegan diet, and I have become more aware of the responsibilities that follow from consuming animal products.

Ignorance is a bliss, they say.  I have learned so much during this vegan challenge, I simply can't ignore the facts anymore. I started this challenge for purely 'selfish' reasons, ie. I wanted to see what difference it would make for the way I think about food (obviously I was already a vegetarian and didn't eat dairy), how it would make me feel physically and would I be able to come up with recipes that were 100% vegan. I realise now, towards the end of the challenge, that this isn't really about me anymore. It's about being a conscious consumer (see my thoughts about it here), being compassionate towards other people, animals and the world we are living in and it's about the animals. I am now fully convinced that I don't need to consume animal products to stay healthy, I don't need to consume them to feel satisfied and I can certainly survive and be joyful and energised without meat, dairy or eggs. 

My goal with this challenge now is simply to inspire, raise awareness and show that it can be done. I am not going to start preaching about the health risks associated with consuming animal products or the horrific practises that take place just to satisfy humans' taste for meat, dairy and eggs. I can only encourage you to find out yourself, learn as much as you can and then make your own decision.

I hope you have enjoyed this challenge and I hope I've been able to bring the vegan message forward. Although these are the final recipes for the challenge, this is far from over for me. Rather, this really is the new beginning.

WEEK 3

Day 15. 

Breakfast: Green smoothie

Lunch: Wild mushroom soup with Finnish scones

Dinner: Adzuki bean and pumpkin casserole

Day 16. 

Breakfast: Steamed or fried temped with leafy greens and fresh, raw vegetables. Sprinkle the salad with sunflower or pumpkin seeds and drizzle with olive oil or flaxseed oil.

Lunch: Whole-wheat couscous salad

Dinner: Black-eyed pea stir-fry

Day 17. 

Breakfast: Vegan carrot muffins

Lunch: Black bean spaghetti with creamy tofu sauce

Dinner: Cauliflower with mung beans

Day 18. 

Breakfast: Baked rhubarb oatmeal

Lunch: Sprouted chickpea salad

Dinner: Roasted pumpkin orzotto (leave out the feta cheese for a vegan version)

Day 19. 

Breakfast: Sugar-free granola

Lunch: Spiced pumpkin, cauliflower and lentil soup

Dinner: Spelt couscous salad with grilled eggplant (leave out the pomegranate and the figs for a sugar-free version)

Day 20. 

Breakfast: Green smoothie

Lunch: Spiced tempeh chips with avocado dip

Dinner: Zucchini tarts

Day 21. 

Breakfast: Vegan carrot muffins

Lunch: Skin beauty salad

Dinner: Sweet potato and quinoa casserole 

 

Please take time to visit Colleen's wonderful website. Her podcasts and writings are incredibly inspiring, thoughtful and informative. 

Vegan Zucchini Tarts

Hello hello my lovelies! I hope you had a great weekend!

I am very excited about this recipe. The more I embrace the vegan diet, the more I discover recipes I can make vegan. Like these tarts, for example! I always used to think one needs an egg white (if not the whole egg) to bind the base ingredients together when making a tart and one might even need to throw in some dairy or another egg for the filling, right? Wrong! These tasty zucchini tarts are 100% vegan and truly truly enjoyable! 

The final recipes for my 21-day vegan challenge are coming up later this week. I have received some encouraging feedback from quite a few people and I thank you so much for that! To me personally, this has been the easiest 'challenge' I have ever embarked and if it truly takes 21 days to change a habit (that's what they say!), this has certainly done more than just that. I have learned to embrace the vegan diet, learned so much about veganism and my only regret is that I haven't done this earlier! Anyway, I will share more thoughts about going vegan and a summary of the challenge a bit later. In the mean time, here's the vegan zucchini tart recipe!

Vegan Zucchini Tarts

(makes 2 small individual tarts)

Base

50g rolled oats

20g puffed brown rice

80g rye flour (or wholegrain spelt flour)

pinch of quality salt (Celtic sea salt is excellent)

2 tablespoons extra-virgin olive oil

3 tablespoons water

Filling

about 1/2 cup (100g) cooked quinoa (left-over is fine)

1 zucchini, sliced into thin disks

100g rough almond meal

extra-virgin olive oil

1. Grind the rolled oats and puffed brown rice in a food processor. Add flour and salt and grind until quite fine. Add olive oil and water and lightly knead into a ball. Divide the dough into two and spread into two greased (with olive oil) individual tart pans (12-13cm each). Cool in the fridge for about 15 minutes.

2. Preheat the oven to 180C.

3. Bake the bases for 10-12 minutes. Remove from the oven and spread the quinoa on top of the bases. Top the quinoa with the zucchini slices, sprinkle the almond meal on top and drizzle with some olive oil. Continue to bake for a further 15-20 minutes. You can lower the oven to 160C. Leave to cool on a wire rack before removing from the pans and serving.

Skin Beauty Salad

I never really used to worry about my skin health back in Finland. There was hardly any need to be concerned about sun damage, I didn’t have bad acne or other skin conditions and I was getting enough sleep, exercising and eating well. When I moved to Australia, I was surprised how many people were complementing me on my skin. No one had ever said anything about it to me before and I had just taken good skin for granted.

After 6 years in Australia, however, my skin has clearly changed. Not just because I’ve aged (obviously), but also because it’s hard to avoid the harsh Australian sun. Even though I don't sun bake, I do all my exercise outdoors and thus spend quite a bit of time in the sun. I do use sunscreen (there are some great non-toxic creams available!), wear protective clothing and try to avoid staying in the sun for long periods between 11am and 4pm. I also get my skin checked regularly for any suspicious spots. Equally important, I take care of my skin by eating well.

Karen Fischer, skin beauty queen and author of ‘The Healthy Skin Diet’, recommends increasing the amount of alkalising foods in your diet to promote healthy skin. These could include salads, cooked and raw vegetables, avocado, almonds, fresh lemon or lime and apple cider vinegar. Excess acidity in the body can cause a variety of skin problems and result in a dull complexion.

Moisturising foods, especially those containing valuable omega-3 fats, are essential to your skin’s well-being. For vegetarians and vegans, foods rich in omega-3 include flaxseed, walnuts, soy beans and tofu. Other important foods to include in your diet include avocados, a variety of seeds (pepitas, sunflower, hemp), nuts (almonds, walnuts, Brazil nuts), good oils (flaxseed, walnut, coconut) and leafy greens.

This beauty salad combines many of those ingredients vital for good skin health. Tahini dressing coats the chickpeas and the baby spinach leaves, and grilled zucchini and diced avocado bring extra creaminess to the dish. I also added some soaked almonds for an extra layer of texture. Delicious!

Skin Beauty Salad

(serves 2)

230g cooked chickpeas (or use 1 tin)

2 big handfuls of baby spinach leaves

1/2 avocado, diced

1 small handful of almonds, soaked in water overnight

1 zucchini, sliced into 1/2 cm disks

olive oil, for brushing

2 tablespoons unhulled tahini (or use this recipe)

1/2 lemon, juiced

water

pinch of salt

1 small garlic clove

freshly ground black pepper

1. Lightly brush the zucchini slices with olive oil and grill on a pan for a couple of minutes on each side. Set aside.

2. Combine tahini, lemon juice and grated garlic in a small bowl. Add enough water to form a smooth, runny dressing. Season with a pinch of salt and pepper.

3. Place the chickpeas in a bowl and coat them with the tahini dressing. 

4. Place the baby spinach leaves in serving bowls, top with tahini coated chickpeas, diced avocado and the zucchini slices. Sprinkle with soaked almonds (or seeds of choice).

 

Vegan Carrot Muffins

Hi friends!

Here's the vegan breakfast recipe I promised you earlier this week. These carrot muffins became my instant favourite - and they're sugar-free too! I love the gorgeous colour given by the freshly made carrot juice and they are just perfect for your breakfast table or enjoyed with a cup of tea in the afternoon.

It's funny how we tend to think baking as such a strict, rule-laden form of art. Baking without white flour, sugar, butter and eggs can (in my opinion at least) result in just as tasty (if not tastier) and certainly much healthier outcome. The whole process becomes much more interesting and enjoyable when you stop treating baking as a chemistry class and start experimenting with your own ideas instead.

These muffins are a perfect example: trust the natural sweetness of carrots (no additional sugar needed), the combining force of tahini (instead of egg) and the goodness of the wholegrain. I'm in love!

 

Vegan Carrot Muffins

(makes 10)

(Recipe inspired by Caroline Marie Dupont)

260g wholegrain spelt flour

110g rolled oats

2 tablespoons chia seeds

1 teaspoon ground cinnamon

1 teaspoon baking powder

1 teaspoon baking soda

375ml (1 1/2 cups) freshly made carrot-ginger juice*

50ml olive oil

2 tablespoon tahini (recipe here)

* I used about a kilo of carrots and a small knob of ginger to make the juice. 

1. Preheat oven to 180C and prepare a 12-cup muffin tin.

2. Mix all the dry ingredients together.

3. In a separate bowl, whisk together the juice, olive oil and tahini.

4. Fold the wet ingredients into the dry ingredients. Spoon the batter into the muffin cups and bake for 20-25 minutes or until a tester comes out clean. Leave to cool on a wire rack before serving.

21-Day Sugar-Free Vegan Challenge - Week 2

It's the second week of my sugar-free vegan challenge! How are you guys going? Have you tried any vegan meals yet? 

There is certainly no shortage of vibrant, nourishing vegan meals for lunches and dinners, but coming up with ideas for breakfast may seem more troublesome. I made this vegan baked rhubarb oatmeal last weekend and I was immediately hooked! I love finding a new dish to add into my breakfast repertoire! Stay tuned, however, as I've got yet another new and tasty vegan breakfast recipe to share with you later this week!

Until then, enjoy and please remember to share your feedback, ask questions and send comments! 

I'd love to hear from you!

WEEK 2

Day 8. 

Breakfast: Green Smoothie

Lunch: Raw Green Soup with quinoa flat bread

Dinner: Pearl barley salad with roasted pumpkin (for a sugar-free version, leave out the caramelised balsamic and the quince paste)

Day 9. 

Breakfast: Tofu scramble

Lunch: Roasted capsicum soup with Finnish scones (for a vegan version, make sure to check that the bread used to thicken the soup is also vegan!)

Dinner: Kale rolls with chickpea and quinoa stuffing

Day 10. 

Breakfast: Baked rhubarb oatmeal

Lunch: Rosolli

Dinner: Black bean salad

Day 11. 

Breakfast: Sugar-free granola

Lunch: Black rice and purple carrot salad (for a sugar-free version, leave out the pomegranate seeds. You can use normal carrots as well.)

Dinner: Grilled vegetable salad with mung bean balls and tahini

Day 12. 

Breakfast: Raw carrot soup

Lunch: Spiced chickpeas with spinach with fresh salad (for a sugar-free version, leave out the pomegranate molasses)

Dinner: Marinated tofu with seasonal veggies (for a sugar-free version, leave out the maple syrup)

Day 13. 

Breakfast: Green Smoothie

Lunch: Toasted buckwheat and beetroot salad

Dinner: Black-eyed pea stir fry

Day 14. 

Breakfast: Sugar-free granola

Lunch: Red lentil and sweet potato soup

Dinner: Black rice and shiitake salad 

In addition, every day, eat fresh salads (with avocado, flaxseed oil, sunflower seeds) and nuts (raw, soaked or activated). 

Snack ideas: Sugar-free power balls, rosemary roasted almonds, activated spiced nuts, vegan dips (with vegan crackers or raw veggies)

Plant milk recipes: brown rice milk, quinoa milk, oat milk, almond (or any other nut) milk, soy milk 

Please note that I am not a qualified nutritionist and all the recipes are my personal suggestions only.

 
Shopping List

In addition to last week's shopping list

Vegetables and Fruit: rhubarb, cherry tomatoes, kale, baby spinach, pumpkin, fresh shiitake mushrooms

Grains: Non-glutinous black rice (available at health food stores)

Baked rhubarb oatmeal

This morning, after being down with a cold for the past four days, I felt like having something a bit more wholesome and warming for breakfast. I can't think of many meals more comforting than a bowl of oatmeal and that's exactly what I needed this morning. Combined with almonds, chia seeds and cinnamon and a layer of soft rhubarb on the bottom, this baked oatmeal is truly comforting, and perfect for lazy weekend mornings.

 

Baked rhubarb oatmeal

(Recipe inspired by Heidi Swanson + this recipe)

230g rhubarb, chopped into 2cm pieces (fresh or frozen)

230g rolled oats (use gluten-free, if you prefer)

100g almonds, roughly chopped

2 tablespoons chia seeds

1 teaspoon ground cinnamon

pinch of salt

500ml home-made almond milk (recipe here)

olive oil, for brushing

1. Preheat oven to 180C and brush a medium-sized oven dish lightly with olive oil.

2. Cover the bottom of the dish with rhubarb pieces. Combine the oats, almond, chia seeds, cinnamon and salt in a separate bowl. Pour the mixture on top of the rhubarbs and finally pour the almond milk (evenly) on top. 

3. Bake for 30 minutes. Serve warm.

A Trio of Dips

Hi friends!

Thank you so much for all the feedback on the vegan challenge! I'm so excited to hear so many of you are keen to take part on the challenge and hopefully some of you have been inspired to at least consider adding a couple of vegan days on your week every now and then.

I have had a major craving for dips/spreads/purées of all sorts this week. These three colourful dips are my current favourites and they are perfect weekend food - dipped or spread on flat bread, crisp bread, wraps or enjoyed with fresh veggies.

Enjoy and I hope you have a beautiful weekend!

Zucchini Almond Dip

(Recipe adapted from Choosing Raw)

1 cup almonds, soaked overnight

2 zucchinis, chopped

2 small cloves of garlic

1/2 lemon, juiced

pinch of salt

freshly ground black pepper

1. Place all ingredients in a blender/food processor and purée until the mixture is smooth, but has some texture to it. A little bit of crunch is good.

Beetroot-Sun Dip

2 large beetroots

1/2 lemon, juiced

3-4 tablespoons sunflower seeds (soaked overnight, if you wish)

1 teaspoon mustard powder

pinch of salt

freshly ground black pepper

1. Cook the beetroot (with skin on) until tender.

2. Peel the cooked beetroot and chop into cubes.

3. Place all ingredients in a blender and purée until smooth (or crunchy, which ever consistency you prefer).

Sweet Potato Hummus

(Recipe adapted from Wholeliving)

350g cooked sweet potato, chopped

200g cooked chickpeas

2 small cloves of garlic

1/2 cup tahini (recipe to follow)

1 teaspoon ground cumin

1 lemon, juiced

(water)

2 tablespoons extra-virgin olive oil

pinch of salt

freshly ground black pepper 

Tahini

4 tablespoons sesame seeds, toasted until golden brown

1 tablespoon cold-pressed sesame oil

pinch of salt

2-3 tablespoons warm water

1. To make the tahini, place the sesame seeds in a food processor (or a coffee grinder) and blitz until smooth. Add sesame oil, salt and warm water (tablespoon at a time to reach a perfect consistency) and blitz until smooth. Set aside. 

2. Purée all ingredients until smooth. Add water if you want the mixture to be thinner.