Raw Butternut Squash And Kiwi Soup With Chilli Apple Croutons

I have been wanting to make this soup for a while.  I love butternut squash.  Really love it.  I love the way it is just about the most patient vegetable there is.  It sits, looking pert and lovely upon my shelf until I decide to use it.  It doesn't sag or deflate in despondency.  Sometimes weeks can go by and it stays as fresh as a daisy.   As September brings that sweet smell of falling leaves and shorter evenings I am far too inclined to cook everything,  it's all about the comfort and the salads and raw foods come second best.  I try to do my utmost to stop this.  My body craves nutrients, not lost in the steam of long cooked stews.  I've wanted to make raw butternut squash soup forEVER but I didn't have a kickass blender that could whizz it up to a sweet thick cream. Well, now I have one (I'll tell you about that another time).  

It's Vegan MoFo Day 14 (my life already!). I'm plunging on.  Most other bloggers take a break at the weekends but I'm travelling again soon and am not sure I'll get chance to post.

This recipe was the very first thing I made with my new kitchen gadget.

Raw Butternut Squash And Kiwi Soup With Chilli Apple Croutons

1 medium butternut squash

1/2 organic kiwi (leave the skin on..this is good if it is organic

1/4 red onion

1/4 inch piece of fresh ginger

1/2 hot(ish) red chilli pepper, seeds removed

1 clove garlic

1/2 tsp salt

1/2 tsp of cracked black pepper

apple croutons

dice 1/2 a dessert apple really small, keep the skin on

dust with salt, cracked black pepper, hot chilli powder (or chipotle powder if you have it).

Use a vegetable peeler to peel the squash.  Chop into chunks and remove the seeds (you can dust these with seasoning and roast for  a healthy snack).  

Use a garlic press to mince the ginger (I know, isn't this a great tip..I was busy the other day and a lightbulb moment struck and I popped it in and hopped up and down at my discovery. So much easier than grating!) mince it straight into your blender. Throw all the other ingredients in along with it and blend on high speed for about 2 minutes.  In this time, the centrifugal force of the blender will transform into a warm silky soup.

Serve into bowls, placing the chilli, apple croutons in the centre. Shake over a few chilli flakes too.

The kiwi just gives it a slight edge to cut through the sweet squash.  It is also a great boost of vitamin C.  With the colder weather it is a good idea to up your intake.  Stay healthy.

I don't know, sometimes I just feel so smug that I wised up to vegan food so long ago.  To coin a phrase, 'it's the nuts'!

x

Day 9 - Vegan MoFo 2013 10 Minute Meal. Spicy Peanut Sesame Noodle Salad (low carb bean pasta)

Vegan MoFo Day 9 - I needed some intense flavours. I was craving peanut butter.  Again, leaning towards a mono meal (like just wanting a plate of mash the other day) and not really wanting to eat a just a jar of PB, I stood with my head in the fridge. Thinking. I was due to meet my Mother for a cup of tea in town so I didn't have much time.  I whipped this up in minutes. It took longer to photograph than it did to make & eat! Perhaps a slight exaggeration.

I've got a great tip below.  It may be a first!

Spicy Peanut Sesame Noodle Salad

Serves  2  

3  tbs agave syrup

4 tbs crunchy peanut butter (sugar free)

juice of 1 lime

1/2 tsp chilli flakes

1/2 tsp pink or sea salt

1 tsp rice wine vinegar

1/2 inch ginger root fresh *top tip!  use the garlic crusher to mince the ginger. It was a moment of genius.  I didn't have my ginger grater with me.  Looking for an alternative I popped it in and, hey presto minced in a nano second!

2 cloves garlic minced

A fistful of black bean pasta I had left over from a recent review(if you can't find them where you live use rice noodles. But, trust me, find them as you'll never want to be without them again! low carb AND gluten and grain free!!)

1/4 cup chopped fresh green beans

1/2 yellow bell pepper

1/2 small cucumber

2 spring onions

1 red chilli

Method

Cook the pasta according to instructions. Leave to cool.

Put all of the ingredients for the dressing into a bowl and mix.

Pop the veggies into the pasta.  Drizzle over the dressing and toss to incorporate.  Serve.

It was delicious! A flavour party.

Fettuccine Pasta - Low Carb. Made From Beans! The Revolution Continues

My love affair with bean pasta is now firmly established.  Those of you who follow regularly will know how I have been evangelising about bean pasta  Love Pasta But Hate Feeling Bloated? The Low Carb, Gluten Free, Egg Free Pasta Revolution Is Here   Click the link to read why I'm going crazy for this stuff.

Well my loves, I have found another company who make bean pasta and they make a soya fettuccine.  It has the same great taste and texture of the mung bean fettuccine, but it's not green. It is pasta coloured, traditional as we know it. It is made by A La Eco from Sweden.  They are online and sell lots of green products from cosmetics to food. You can purchase online in the UK at Goodness Direct    It is a bit more expensive.  £4.25 a pack.
Warning!!
If they are sold out, it's probably me.  I'm cooking up the flavours of Italy like a storm!

If you want the recipe for the meatless pasta balls.  It's here Get Low Fat, Gluten Free recipe

Love Pasta But Hate Feeling Bloated? The Low Carb, Gluten Free, Egg Free Pasta Revolution Is Here

I am really excited about this product.  Bean pasta is going to be BIG. Watch out Italy! It's just a matter of time.  Why?  We are always being told white flour isn't a good health choice, but beans are majorly good for you.  Bean pasta smacks down old school, carb heavy pasta with ease.  It has

400% more protein

400% more fibre 

60% lower carbs - than other pastas

than other pasta and it is really filling, low GI, gluten free, low fat, 0% sodium and has a great al dente texture, it absorbs flavours well and is all the good with non of the bad.   If you appreciate good food, want it to be easy to cook, want a low fat, low carb diet and want to loose a few pounds, and/or have food allergies.  It is for you.  It is honest, clean food.

I love it!  I just wish I knew how they can make it act like pasta from 100% bean flour??  I teamed it with; a low fat homemade basil pesto, a really creamy mushroom sauce I made with almond cream, and a very simple chill and garlic oil. The mung bean pasta was my favourite.  It had such a satisfying bite. It was closely followed but the black bean. The recipe suggestion on the back was for a coconut milk based, Asian inspired sauce, but I haven't brought myself to try it yet.  I'm still consumed with reacquainting myself with the taste of Italy!

Vegan Certified

Gluten Free Certified

I tracked down the distributors in the UK and Ireland - Lavida Food to thank them, from the bottom of my heart!  Click on their link for retailers.

I also found them available in Whole Foods London, online from Gluten Free Food Market and stores in North America.  If it isn't in your local health food store then do what I do, ask them to stock it.  If they are worth their salt they will listen to you.

Vive la revolution!

Pulled 'pork' Jackfruit with Fresh & Crunchy Apple & Cabbage Slaw -

It's National Vegetarian Week in the UK!  
I'm kicking it off with Sage & Apple 'pulled pork' Jackfruit.  Great BBQ food for our 'great' British Summer.  Did I say great?  I meant grey.  I should have said grey. It's just..grey (So far anyway).  BUT, I'm ever the optimist.  Anyway, this dish doesn't need sun.  It does beg to be shared.  

Please, carnivore BBQ'rs.  No more bland freezer veggie burgers!  Serve this to your veggie friends.  The meat eaters will no doubt want some, so make extra.  I want to show you that  plant based food is delicious AND easy.  The bonus is it is very low fat, low carb and is a good choice for protein.

What you will need

1 tin young green jackfruit, in brine (buy from Asian stores or online).

1 diced onion

1 apple chopped into 8 pieces (1/2..1/2 again, 1/2 again)

1/4 cup water

2 large cloves minced garlic

1 tbs balsamic vinegar

1 tbs sage (or 1 tsp chopped fresh sage)

1 tsp thyme

1 tsp paprika

1/2 tsp black pepper

1 tsp salt

olive oil for frying

Step 1

Put a small amount of oil in a heavy bottomed pan.  Add the onions and sprinkle over the salt.  Mix.  Add a lid and gently sauté until soft.

Step 2

Open the jackfruit can and drain the contents.  The chunks are in triangular pieces.  Cut off the bottom V where the core attaches to the outer.  This will allow the pieces to stew and take on the look of pulled pork (but do put all the pieces in the pan).  

Step 3

Add the jackfruit.  The chopped apple and herbs to the onions.  Add the water.  Stir and keep the heat on a low simmer, without the lid,  for 20 minutes.    Then turn off the heat.   Allow the stew to cool a little.  It is best to leave over night, for jackfruit to take on the fullest flavour.  But, don't worry if you can't.  

Now, you can stop there.  The stew is lovely with creamy mashed potato, and/or sautéed french beans.  But, if you want a more intense flavour more akin to something you'd find in a bun then lets continue.  Turn on the oven.  250 c or Gas mark 8.

Step 4 (optional)

This step is to bake most of the water out of the stew and make it dryer.  Intensifying the flavour.  At this point you can add a chilli sauce and 1 tbs extra of balsamic vinegar or tamari.  Or your favourite BBQ sauce, if you like that sweet, caramel, salty and hot flavour.

Take a high sided baking sheet.  Gently transfer the stew to the baking sheet and spread it out.  Bake for 20-30 mins.  Keep a watch on it though.  Move the stew around with a spoon,  and make sure it all gets its time at the top.  It will dehydrate.  Keep tasting it and see what level of dryness you want to take it.  It will also get more chewy.  More like jerky.

Serve with an apple, cabbage coleslaw.  Throw on some chopped green/salad/ onions (scallions). Some rocket (arugula) and fresh herbs from your garden.  

What are you doing for National Vegetarian Week?  Don't be shy, let us know in the comments below.  

If you need some ideas, here is a list of events from the Vegetarian Society UK.

Sophie's Kitchen - Healthy & Convenient Plant-Based Seafood - Reivew & Your Chance To Win!

I've never tasted scallops.  I've tasted prawns.  I wasn't that into them.  But when I saw this new 'seafood' product being demonstrated in my local organic store, in San Francisco,  in my efforts to review foods for your transition or already plant based diet, I wandered over to where all these delicious smells were emanating and grabbed some samples to taste.  Calamari. Scallops. Crab Cakes and Fish Cakes.  Frying on a griddle and partnered with Vegenaise Tartar Sauce. I tried. I tasted. I was hooked.  I had to tell you about them and not just because of their flavour.  Here's why...

According to a shocking study by the American Academy of Paediatrics 1 in 12 children have a food allergy.  It was a severe allergy to seafood sparked one young girl's father, Eugene Wang to create an alternative.  Wang had a 20 year history in the food industry.  He also had an increasing awareness to the reported dwindling numbers of sea creatures from over dredging of our oceans, not to mention increasing levels of pollutants. At the same time, he also was noticing the trend towards the vegan lifestyle.  So he took his Taiwanese knowledge of ingredients and concocted an alternative using Konjac (pronounced 'kon-jack') , a mineral rich seaweed, widely used in Asia.  His company, based in Sebastopol and founded in 2011 and Sophie's Kitchen (named after his daughter), now produces 7 faux seafood products.  


100% vegan & plant based
Gluten free
Kosher
Non-gmo
Soy free
No cholesterol, trans fat or preservatives
High fiber


Located the frozen section.  Sophie's Kitchen products include - Prawn, fish fillet, calamari, shrimp, fish sticks, coconut shrimp, smoked salmon.  All vegan & gluten free!  It is hard to see a processed product as a health food, we have been so used to the stuff in packets being high in salt, fat and cholesterol, but if you need food in a hurry then you just may love these.  Eating them feels/tastes like a decadent treat.  

The secret to the texture of the 'seafood' is Konjac. 

 Konjac root is used as vegan substitute for gelatine and is the main ingredient in Sophie's Kitchen's range.  The starchy corms of the plant are made into a flour and jelly.  In its basic form konjac is a tasteless food which easily absorbs accompanying flavours.  It has zero calories.  Yep, calorie free. It is used in every dieters dream food -  shirataki noodles . It is also zero carbs!    Packed with soluble fibre, clinically proven to actually lower cholesterol.  It has a really high fiber (fibre) content that slows digestion, therefore controlling blood sugar and increasing the feeling of fullness or satiety.  I know, I know, I am excited about this too!  But that is in it's pure state.  Sophie's Kitchen add breading to some products (gluten free, made with potato starch and brown rice powder) and so this adds to the calorie value, but their values are still really low.  I sampled the scallops and found them to have the slightly rubbery texture akin to seafood and a subtle, savoury, but not really 'fishy' flavour.  I loved them.  And the bonus is, if you grill/broil them or dry fry in a little stock they are only 50 calories, 1g fat and 11g carbs per 100g serving.  Awesome!!  The crab cakes (120 kcal, 13g carb, 3g protein) had an interesting texture. They are a patty of shredded konjac gel which has a flaking consistency.  The flavours are all of their own, hard for me to describe, but really good.  Delicately seasoned with white pepper.  As a long term vegan I appreciated the new flavours and textures.  My housemate, presently a carnivore, is always honest about the little 'trials' I put before her as she sits at her desk working.  She enthusiastically pronounced that they were both 'really delicious'.

The products have an ingredient, beta glucan, I'd not come across before so I researched it to make sure it was not a 'nasty' and was ok for you.  According to the information I found online, beta glucan is a soluble fibre that may lower blood sugar. It has also been proven to be an immune stimulator.  I've since seen it sold in veggie caps online at a health food store.

There are recipes on the website but really I think they are meant as a quick and easy convenience food.  I spoke with a member of the Sophie's Kitchen team and she said their customers regularly use them in Asian style soups and lettuce wraps.  Veg TV has a couple of recipes if you need some inspiration.

I asked the people at Sophie's Kitchen they'd let me offer one person a chance to try them for free.  They happily agreed.  Simply just use the Rafflecopter below and like my Facebook page.  Good luck.   Oh..sorry, entrants only in the USA please.  T&C's in the Rafflecopter widget below. 


a Rafflecopter giveaway

Kind Caviar?! - Product Review. Recipe.

Today I bring you plant-based Caviar!  Read on.  You are going to be amazed. Truth.

I am beginning to realise that there isn't any animal/fish food product a vegan can't recreate.  The very nature of the belief system and a solution focussed attitude is making it easy for people with a meat diet to embrace plant-based food.  I find it endlessly fascinating.   A product not just for vegans/pescatarians but for anyone who cares about their health, the planet and anyone who loves food.

This insanely creative vegan faux caviar.  Texture and decadence of caviar but it is made from seaweed.  

Jens Moller, a Danish … was working on a science project to demonstrate to his children how seaweed can capture enzymes.  To his dismay, his experiment failed but small beads formed and the water turned red.  It wasn't until weeks later that a lightbulb moment made him realise the beads looked and behaved like caviar.  It took him several years of tinkering before Jens had a product he could finally patent and sell.  Sold widely in Europe and now in the US by Plant Based Foods

Cavi-Art is a plant based product that looks like traditional caviar. The company offer 5 vegan flavours. Black (made to emulate Beluga), Orange Red, Yellow, Wasabi, Salmon It has a multitude of benefits. Here is a list;

• It's a fraction of the price of traditional caviar.  
• It is cholesterol-free.  Packed with health enhancing micro-nutrients.  Seaweed has been used for centuries by the Japanese to increase health and longevity.
• It has a very low fat and salt content.
• It has a LONG shelf-life.  Keeps in the fridge after opening for 3 months.  But you'll eat it all up before then anyhow.
• Environmentally friendly. Sustainable. 
• Fish kind.  The extraction of caviar (eggs taken from the body of a fish) is a horrible and cruel process.  Google it!
• It looks beautiful, and effortlessly adds a touch of theatre and glamour to your plate.  The texture adds a new dimension to ordinary meals so easily.  Fabulous as a garnish. Just open the pot and spoon it over your dish, or mix with vegan sauces. Great for dinner parties.  Impressive AND a conversation starter.  
• Perfect for chefs AND home cooks. 
• Nutritional info per 100g:  13 kcal, 1-2g protein, 1-2g carbs, 0-1g fat.

Take a look at the website.  They have a plentiful supply of recipes. 

Ranging from simple to gourmet.  I'm trying these soon!  

• Artichoke leaf with crispy oyster mushroom topped with shallot puree, bernaise sauce and black Cavi-art.  
• Simple Cavi-Art stuffed nori rolls and avocado cups. 
• Blinis. 
• Cavi-art cream.  
• Steamed asparagus with vegan wasabi creme fraiche.  

Recipes devised by a result of collaboration with Suzanne Ericsson & Nina Andersson and some devised by Vegan Chef Tal Ronnen. Author of The Conscious Cook 

I whipped up a quick entree using Salmon Cavi-Art.  A seaweed party! The pasta (noodles) are made from kelp.  They are a wonderful low carb and low fat substitute for flour pasta.  One serving: 6 calories.  1g carbs. 0g fat!   Wow!   I made a plant-based Alfredo Sauce.  Click for recipe.  Used scissors to snip over some fresh dill and fennel.  Then spooned over the salmony pink beads.  It was delicious, and so fun.  We eat with our eyes too, right?! 

It passed the 'carnivore' test.  I actually witnessed my friend eating it out of jar with a spoon!

Suzanne is the woman behind Plant Based Foods, who brings you Cavi-art in the USA. I asked Suzanne what currently is her favourite way to eat Cavi-Art. She excitedly posted me a picture of her evening meal - Roasted Potatoes & with Melting Mayo and Vegan Salmon Cavi-Art.  

  

"My favorite ways and also easy to make are, mixed with a little Veganaise and either fresh dill, finely chopped onion or chives with avocado or on roasted potatoes. I have attached a picture of what I had for dinner yesterday, I used Vegan Salmon and Yellow Cavi-art, vegan sour cream and chives with the potatoes."

Have you tried Cavi-art?  How do you eat yours?  Create community and leave a comment in the box below.  

Rainbow Zucchini Pasta with Saffron Picada - [easy recipe]

This is such a simple recipe I am excited to share it with you.  The vegetable 'pasta' will fool and delight all your meaty friends with its silky, al dente bite and rich Italian flavours.  Picada is a classic Catalan 'sauce' which uses almonds (Spain is 2nd largest to USA producer of almonds), bread, and garlic to act more as a seasoning than what you may think of as a typical sauce.  But some call it sauce.  If you add tomatoes or a vegan cream substitute and it could be a sauce.  Anyway, MY picada is acting here as a piquant seasoning to coat strips of colourful vegetable pasta. I used truffle oil to lightly coat the zucchini and spooned on the picada liberally.  They all make for easy companions.

I used my new kitchen tool.  A Zyliss julienne peeler, I heard about it via Almost Vegan.  It is so much easier, but admittedly a little less fun, than using the spiraliser, and it only takes up a wee bit of space in my kitchen drawer.  I'd even consider taking it travelling with me.  Yes…I think about these things.

For this recipe I used a yellow & green zucchini/courgette.  Grown by a friend on his veggie patch, so it was extra special.  The colours add something to the dish.

As with most recipes, there are a few variations on a theme, dotted around the web.  I made it as simple as possible.

serves two

2 Tbs organic almond flour (you could soak your own, peel off skins and then grind)

1 Tbs truffle oil. I used this because I'm loving the strong, distinct flavour of it right now.  EV Olive oil is good too.

2 slices of gluten free Raw Garlic Bread.  You can use 1 slice of any country style white bread.

3 cloves garlic, rough chopped

1 Tbs fresh chopped parsley

1 Tbs pine nuts - lightly toast if desired

squeeze lemon

pinch saffron

Wash and julienne your zucchini/courgette into a mixing bowl.  I love seeing all the perfectly uniform strips falling into the bowl.

to prepare the Picada

1. this is optional if you want to keep the dish raw, but I very lightly toasted the almond flour in a pan for a few moments to bring out the flavours from the oils.

2. in a small blender or a pestle and mortar if you have not got one (a standard blender probably won't do much with the small quantity, you could double the ingredients.  I promise you you will utilise it), add the toasted almonds, pine nuts, oil, roughly torn bread,  parsley, garlic & salt and blend to a fine crumb

3. toss the julienned vegetables very lightly in oil.  Crumble the picada over the top and plate up.  Let a few delicate strands of saffron fall from your fingers to the pasta, to colour each plate.

Perfecto!

The dish is light but the flavours are so intense, it is surprisingly filling.

be well

India Leigh x

Raw Coronation Cauliflower Recipe

I've gone a bit cauliflower crazy lately.  I posted another entree for a Raw Tagine last week.  I just hope you are as keen on the pale, crunchy brassica as I am!   Another raw recipe for you.  Who wants to put the oven on when it is hot outside, right?

This recipe is simple to prepare. You do need to soak the cashews for the creamy 'coronation' sauce prior to making the dish, but that is hardly a chore!  I thought the combination of rich sauce combined with the lightness of the vegetable would create a lovely combo.
The idea came from Coronation Chicken, a recipe of cold chicken and creamy curry sauce. According to Wikipedia it was invented in 1953 by English food writer,  Constance Spry and Rosemary Hume, a chef, whist creating the menu for the coronation of Queen Elizabeth II.

Cauliflower is low in fat, low carb and packed with lots of fibre.  High in phytochemicals with Indole-3-carbinol, that actually enhances DNA repair (phyto=plant in Greek).   Keeping it raw retains all of these fabulous nutrients that would diminish during cooking.

Raw Coronation 
Cauliflower





Serves 2 for a light lunch

Ingredients

1 cauliflower (size depends on your appetite and the veg to sauce ratio YOU like.. mine was a pretty hefty fella)

1/2 cup cashew nuts - soaked for at least 4 hours (this turns off the enzyme inhibitors and makes them easy to digest)

paprika

1 1/2 tsp curry powder (I use Juliet Mae - Cool vindaloo when I'm in the USA - I think it is the best.  It is mellow and warm and doesn't have the acidity that some curry powders have)

2 Tbs raisins (soak them for 10 mins in warm water to plump)

squeeze of lemon juice (1 tsp)
squeeze of lime (1 Tbs if you are measuring)
1 tsp lime zest
1/2 tsp coriander powder

1 small clove minced garlic

salt & pepper to taste.  I'm partial to white pepper in this dish.

Method

1.cut the florets into bite size pieces

2. rinse the cashews and blend until smooth and creamy.  Decant into a mixing bowl.

3. add the remaining ingredients to the cashew mix, along with the cauliflower and mix well to ensure full coverage.  Leave flavours to develop for at least 10 mins.  Serve at room temperature.

That's it!

I'm sure that isn't the last you've heard from me on the cauliflower front…

bye for now

India Leigh  x