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PLANT POWERED KATIE

PLANT BASED HEALTHY RECIPES

Vegan potato salad

Fibre is a very important part of our diet. Particularly insoluble fibre as  firstly; it has hardly any caloric value (i.e. it goes straight through you) but secondly it attaches to cholesterol and other harmful fats and takes them out of the body!

The best version of insoluble fibre are potatoes that are cooked and then cooled…With this in mind I decide to have a go at creating a vegan potato salad. Now I was never a fan of mayonnaise so I did mine with homemade vegan sour cream and it was delicious!!

 Perfect for a healthier version of an old favourite for BBQ’s as the hot weather comes.

 

Make enough for 2-4

 

Vegan Sour Cream

150 raw cashews (soaked over night or boiled for 10 mins)

150ml water

2 tbs lemon juice

1 teaspoon cider vinegar

1 tsp salt

 

Vegan potato salad

500g new potatoes

1 cup vegan sour cream (see recipe above)

1 cup minced green onions, including the green onion greens

1 heaped tbsp of minced fresh dill

1tbs apple cider vinegar

1-2 teaspoons salt

1/2 teaspoon freshly ground black pepper
PUT sour cream ingredients in blender (I use a Nutribullet but any mixer will do)

BOIL new potatoes for 12 mins until soft to fork

MIX potato salad ingredients in a bowl

DRAIN potato’s and slice

Mix all together

CHILL for at least 2 hours  and serve.

 

ENJOY x

Crispy roasted chickpeas

I have this as a snack at least once a week as it is delicious and super easy to make!!

Chickpeas are a wonderful ingredient to eat and cook with. They support digestive and gut health due to the fact that they are full of insoluble fibres.

 

Ingredients:

I can of Chickpeas

1 tbs Olive oil

salt

small pinch of cayenne pepper

1 tsp garlic powder

1tsp onion powder

 

METHOD

PREHEAT oven to 170 C

DRAIN the chickpeas

DRY them between two kitchen/paper towels (very dry or they won’t be crispy!!)

PLACE a greaseproof sheet on a baking tray and pour the dried chickpeas on it

ADD oil and mix (I use my hand) until them are all coated

SHAKE the spices on top and shake the tin until they are evenly spread

ROAST for 20 mins

SHAKE them around the pan

FINALLY roast for another 15 mins

 

ENJOY !!

RAW, healthy Ferrero Rocher Balls

 

 

Step 1

200g dates

1 cup pecans

1 cup roasted hazelnuts (5-7 mins in hot oven)

2 tbs hazelnut butter

2 tbs raw cocoa powder

1 tbs coconut oil

pinch of sea salt

1 tbs maple syrup (optional if you like it sweetened)

 

Step two

½ cup hazelnuts crushed and cut into tiny bits (I use a blender)

 

 

MIX  all Step 1 ingredients. Roll into balls.

SPREAD step 2 ingredients on surface and roll the balls in hazelnut crumbs.

FREEZE for 30mins …then keep in fridge.

Enjoy!

 

 

NB. They store in airtight container in fridge for a week at least possibly longer…. I am yet to find out!

 

 

 

Chocolate caramel cheesecake.

 

This nutty, chocolate caramel cheesecake is just divine!

It is perfect for a dinner party pudding or as a snack to curb a sweet tooth.

 

Crumble base

Half a cup of almonds

Half a cup of pecans

2 tbs almond butter

2  tabke spoons Algarve nectar

2 medjool dates

 

Caramel layer

2 bananas

6 dates

4tbs almond butter

 

Chocolate cheesecake layer

1 pack of tofu,

3tbs Oat cream

3tbs Almond Milk

3tbs cacao,

3tbs maple syurp,

1tbs macca powder,

50g melted chocolate,

pinch of salt,

2tbs peanut butter

 

 

BLEND ingredients for crumble base until crumble and press into bottom of cheesecake mould or tin.

 

BLEND ingredients for caramel layer until smooth. Pour and spread over the crumble base.

 

BLEND ingredients for chocolate cheesecake layer until smooth and spread on top of the cheesecake

 

PUT in fridge for 5 /6 hours  – Enjoy!

 

x

My favourite soup recipe

This is the tastiest soup ever. I make it almost every week!

You can adjust the stock amount depending on whether you like it thicker or thinner.

This recipe is full of healthy greens and healing garlic and in my opinion is just delicious.

I hope you enjoy it too!

 

 

Serves 2/4

Splash of oil of your choice (olive or coconut is best)

200g spinach (washed)

200g  watercress (washed)

1-3 cloves or garlic (depending on your preference)

1L Vegtable stock

salt + pepper

½ tbs lemon juice

one swirl of Oat cream to decorate (optional)

 

HEAT olive oil on medium low heat in saucepan and add onion and potato  for 8 mins then add garlic for further 2. Stirring continuously.

ADD watercress and spinach and 1L of veg stock. Bring to the boil. Season and add lemon to taste.

LEAVE to cool. When cold enough, blend until smooth.

SERVE it heated up in hob and garnish with swirl of oat cream to serve.

 

N.B. Leftovers will keep in the fridge in an airtight container for up to a week.

Protein packed Energy Balls

Ginger and Cashew Balls ( Based on a Deliciously ELLA recipe) Makes 6 

50g Oats

100g Cashew

100g Dates

1 tsp Ginger

 

PLACE the oats and nuts into the blender make flour

ADD dates and ginger until it forms a sticky crumb.

TAKE small handfuls out of the blender and squeeze together and roll to make balls.

PLACE on a plate and refrigerate for 2 hours or more

 

 

Classic Almond and Cacao Energy Ball ( Based on a Deliciously ELLA recipe) Makes 6

100 Almonds

200 Medjool dates

2 TBS raw cacao Powder

1.5 TBS almond butter

1 TBS coconut oil

 

PLACE almonds in blender until crushed

ADD medjool dates until fluffy

ADD almond butter and caco and mix

ROLL into balls

PLACE in freezer for 1 hours

STORE in the fridge in airtight container

 

 

 

 

Healthy hot chocolate sauce

This super simple hot chocolate sauce is fully vegan and refined sugar free.

It tastes amazing over coconut ice cream, dairy free yoghurts or just with berries and nuts! It feels super decadent … but is actually quite good for you!

 

Hot chocolate sauce

1 tbs coconut oil

4 tbs almond butter

1-2 tbs maple syrup

2 tbs raw cacao powder

3 tbs almond milk

 

HEAT together oil, butter, syrup and cacao powder.

WHISK in the almond milk.

Pour over nuts fruit coconut ice cream or yoghurt.

ENJOY!

Flavoursome Vegan enchiladas

300g sweet potato

1 onion

3 garlic cloves

1 can black beans

2 handfuls of spinach (roughly chopped)

half packed of mushrooms

1 pepper

2-4 whole wheat tortillas

2 limes

3 tbs of chopped coriander

2 Avocados

Cashew cheese (see recipe in blog)

 

  1. Boil sweet potato cubes in saucepan for 5-10 mins. Set aside
  2. Fry – onions, garlic 5 mins
  3. Meanwhile In another pan heat 2tbs of oil with3 tsp chili powder, 1tsp garlic powder, 1tsp cumin, 1tsp paprika, ¼ tsp cayenne pepper when you can smell all the spices then add passata mix and then set aside.
  4. To the onions add: black beans, mushrooms, peppers, spinach and 2 tbs of the passata sauce mix. Mix until spinach wilted then add sweet potato.
  5. Line dish with some sauce.
  6. Wrap the veg mix in a whole wheat tortilla and lay them length ways in the oven dish…do this until dish is full. Then cover with remaining sauce
  7. Cook at 180 for 20 mins
  8. Blend the avocado and coriander and lime juice (add water or oat cream if needed to thin the sauce.)
  9. When enchiladas are cooked top with cashew cheese (see recipe on vegan cheese on my blog) and the avocado sauce. Sprinkle with seeds and coriander and serve!

 

Enjoy xx

Cracking nut roast

 

Ingredients

50g Pine nuts

75g Cashew nuts

25g oats

200g butternut squash

1 celery stick

1 large carrot

150g mushrooms

2 sage leaves

1tbs parsley

1 tbs tarragon

1tsb nutmeg

1tbs chia seeds (milled if possible)

50g buckwheat flour

Method

Preheat oven at 200C.

Fry in large sauce pan saute Celery, squash and carrots in oil with salt and pepper.

Then add garlic and mushrooms and herbs and nutmeg and mix.

Place nuts and oats in blender (keep a few back for crunch in the nut roast) place blended nuts and whole nuts in the saucepan and add buckwheat flour and chia seeds.

Press into parchment lined tin.

Top with rosemary and breadcrumbs (if wanted)

Cover with foil and cook for 35 min then take foil off and do 15 more mins

Cool for 15 mins then serve sliced or freeze until needed.

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