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PLANT POWERED KATIE

PLANT BASED HEALTHY RECIPES

Katie’s delicious, melting vegan cheese recipe.

This may look like an odd image but check out that melted cheese squeezing from the side of my quesadilla…. OH MY YUM!

This cheese is delicious on everything…. you can adapt the colour or taste using the suggestion below to fit your different recipes too! More paprika and turmeric for yellow nacho cheese, yoghurt for mild cheese or liquid smoke for a more tangy mature tasting cheese. So many options to customize this recipe…..BUT best of all it melts and bubbles when heated!

N.B. Keep an eye on it as a topping (i.e on a pizza) as it can burn quickly!

 

Ingredients (makes enough for 2/4)

1 cup cashews

1tsp salt

1.5  cup water

4 tbs tapioca flour

2 tbs nutritional yeast

1 tsp of garlic and onion powder

½  tsp of paprika, turmeric, (or more depending on taste and colour preference)

1 tbs of agave syrup/ liquid smoke/ coconut yoghurt (this is for flavour – depending if you want your cheese sweet, smoky or tangy.

(F.Y.I.  – I usually use liquid smoke as a flavouring. But do have a play with different options as every option nice in all the different ways. You can also use all the flavourings at the same time too.)

 

 

Method

BOIL cashews for 10 mins

DRAIN and place in nutribullet/blender with other ingredients – blend until totally smooth

POUR the liquid in pan – medium heat

HEAT for 5 ish mins until starts to go lumpy then form a thick stringy paste.

COOK for further 2 mins to ensure it has thickened up.

ENJOY immediately in: quesadillas, cheese toasties, nachos, pizza or pasta. It will melt down when re heated – YUM

Can also be put into a container and refrigerate and use up to a week later.

Cheeky black bean and red pepper quesadillas

Vegan, dairy free, filled with fiber and healthy whole grains, this quesadilla is much better for you than you would first think.

It is also packed with black beans, red peppers and avocados that are great for your skin!

 

Ingredients

2 red peppers

1 packet of wholegrain tortilla wraps

1tbs coconut oil

1tbs Olive oil

1 large onion

1 can of blck beans

guacamole (I make my own but you can buy pre made)

vegan cheese (I make my own from cashew nuts – see other recipe on my blog)

 

 

METHOD

COOK one chopped onion in pan with coconut oil for 2 mins

ADD chopped peppers and a can of drained rinsed black beans and cook until hot

IN a clean frying pan put olive oil and pace tortilla wrap in to heat

NEXT layer: vegan cheese, beans and pepper filling, vegan cheese

PLACE another wrap on top and squeeze down

AFTER 1 min flip and cook for further couple mins

FINALLY take off heat and cut and serve fresh guacamole

ENJOY

 

 

 

Katie’s Super healthy lasagne  

Gluten free, meat free, dairy free.

This recipe has 9…yes 9 different types of vegetables in it and one fruit (lemon).

It also has lentils, tofu and nuts for a huge protein injection.

Healthy, yummy food doesn’t get much better than this….enjoy!

 Ingredients

THE ‘PASTA’

  • 1 aubergine, 3 courgettes cut into thin slices lengthways
  • Sea salt (for sweating eggplant)
  • 1 Tbsp olive oil

THE MARINANA ‘MEAT’ SAUCE

  • 1 large onion, minced
  • 2 cloves garlic, crushed
  • 1 tin chopped tomatoes
  • 350g tomato puree
  • 1/2 jar passata
  • cut up: 2 carrots, cup of mushrooms, celery, spinach?
  • Herbs – basil oregano, fennel, parsley
  • 1 cup veg stock
  • 1 tbs of liquid smoke (optional –  but recommended)
  • 144 g rinsed and drained red lentils

VEGAN  RICOTTA  – WHITE SAUCE

  • 1 250g block extra firm tofu, drained and pressed dry for 10 minutes
  • 1 lemon, juiced
  • 3 Tbsp nutritional yeast
  • 1/2 cup fresh basil, finely chopped, plus more for serving
  • 1 Tbsp dried oregano
  • 1/2 tsp each sea salt + black pepper
  • 1-2 Tbsp olive oil
  • 1-2 tbs water (to reach desired thickness/thinness)

VEGAN PARMESAN TOPPING:

  • 3 tbs nutritional yeast
  • ¼ garlic powder
  • 1tbs lemon juice
  • ¾ sea salt
  • 1 cup cashews/brazils

Instructions

  1. Preheat oven to 218 C.
  2. Generously salt aubergine slices on both sides and arrange in a colander in the sink to remove excess water/bitterness for 15 minutes.
  3. Next rinse salted aubergine slices well and dry thoroughly between two clean absorbent towels.
  4. Arrange the slices of both courgette and aubergine on 1-2 baking sheets in an even layer and drizzle with a little olive oil. Bake in a 230 degree oven for 15 minutes. Remove from oven and reduce oven heat to 190 C.
  5. While aubergine and courgette are baking, add the onion, garlic, vegtables and herbs to a large saucepan and sweat for 10 mins then add the rest of the sauce ingredients and bring to a low boil over medium heat. Finally add rinsed lentils and lower heat to a simmer (low) and cook, stirring occasionally, for about 15-20 minutes or until lentils are tender.
  6. Meanwhile make the parmesan by adding all ingredients to a food processor and mixing until it forms crumbs.
  7. Then make the ricotta. Add all ricotta ingredients to a food processor and blend.
  8. Spread a thin layer of lentil marinara sauce into your baking dish. Then layer on a few pieces of aubgine or corgette.
  9. Spoon half of the ricotta filling over the veg slices and spread into an even layer. Then top with another layer of marinara sauce. Repeat until you have used up all the ricotta. NOTE: The top layers should be: Marinara, Vegetable noodles, marinara.
  10. Sprinkle the top with your homemade vegan parmesan cheese and cover with foil. Bake at 190 C for 20- 30 minutes, then remove foil and bake for 10-15 minutes more, or until the sauce is bubbly and warm and the top layer is very slightly browned (see photo).
  11. Let rest for 10-15 minutes, then slice with a serrated or very sharp knife, and serve.
  12. Leftovers keep covered in the refrigerator for 3-4 days. Reheat in the oven or the microwave until warm. You can freeze the dish up to 1 month.

A great side to this dish is garlic bread –  to cut up 4 garlic cloves, pinch of parsley and mix with extra virgin olive oil and pour over a slice of sourdough bread and bake in oven for 10 mins.YUM!!

Creamy Asparagus, pea and leek vegan risotto

Creamy and delicious vegan risotto –  with no butter or cheese!

Olive oil

1 lemon

1 onion or 3 shallots

I pack of asparagus ( I prefer the thin type for this)

I cup of peas

I leek (halved and chopped up into small slices)

1L veggie stock

wholegrain risotto rice

3/4 cloves of garlic

salt and pepper

nutritional yeast flakes

  1. Cut up the asparagus into small discs leaving the tips for garnish.
  2. Put about 1 litre of veggie stock in a pan on the stove and simmer.
  3. In a large flat pan over medium heat, heat oil, onion, leeks, garlic, and a few pinches of salt. Cook until onion and leeks are soft, 5-10 minutes.
  4. Add rice, stir together, and let the rice toast for about 1 minute.
  5. Add a glass of white wine and the juice of half a lemon and let it cook, stirring for about 2 minutes until the wine is somewhat evaporated.
  6. Add stock, one ladle full at a time, stirring continuously. When stock becomes mostly cooked down, add the next ladle full. This process should take about 20-30 minutes. Add more stock or water if necessary. Stir in nutritional yeast – 1tbs twice or three times during the process to thicken the sauce and give it that creamy texture without using butter.
  7. During the last few minutes of this process, add in asparagus and peas.
  8. Before you use all the stock up, blanch the asparagus tips in the stock and set aside to garish.
  9. Remove pan from heat. remaining lemon juice, lemon zest (reserve a bit for garnish at the end). Stir together. Taste and adjust seasonings. Add more hot stock if necessary to reach your desired consistency.
  10. Scoop into bowls and garnish with lemon zest, asparagus tips and black pepper.

 

 

Healthy Chocolate Milk

This is simply the worlds best, plant based, chocolate milk.  Not only is it fully vegan but it’s healthy too!!

 

Ingredients

1/2 cup of Cashew nuts raw

4 large mejool Dates

2 Vanilla pods (inside only – scrapped out)

1tsp Cinnamon

1-2 tbs Cacao powder

1/2 tbs Maca powder

Pinch of Sea salt

3 ice cubes

Optional – half scoop of protein powder

Filtered water

 

 

  1. Add all ingredients to nutribullet in the order above finishing with filtered water up to the max line.

 

  1. Blend until liquid

 

  1. Serve immediately or refrigerate

 

 

It will keep in the fridge for a couple of days not sure how exactly as my husband will always finished it by the end of the day!

Divine Thai tofu salad

Serves 2/3

Ingredients

Tofu one pack

Big bag of mixed salad

Garlic bread (can use store bought garlic bread *check it’s vegan* but best to use wholegrain bread and add chopped garlic and olive oil to the top and cook until crisp Or make ur own bread from scratch.)

Limes

Coriander

Sesame seeds

chili

crispy onions

 

for  Sauce

3 tbs – sesame oil

4tbs – tamari sauce

2 tbs – soy sauce (substitute for more tamari is gluten free)

2 tbs – teriyaki sauce (homemade or brought)

2 tbs – sweet chilli sauce

1 tbs – chopped coriander leaf

2 cloves – chopped garlic

1/2cm cube – chopped ginger root

1/2 red chilli chopped up

Juice of one fresh lime

 

 

Method

  1. Mixed sauce ingredients with fork in measuring jug
  2. Pour over your tofu block in a bowl
  3. Marinade the tofu in fridge for at least an hour (but even better if overnight)
  4. Using a fork and knife carefully take the tofu our of the sauce (keep the sauce for dressing the salad later.
  5. Place the Tofu in oven safe dish and bake on 180C for 20 mins
  6. If wanting garlic bread place in oven now
  7. Wash mixed bag of salad – dress it with left over sauce from marinating – (add extra oil/water to the sauce if more sauce is needed
  8. Finish tofu in pan to crisp outsides slice and serve of platter with coriander, sesame seeds, crispy onions and lime wedges.
  9. Enjoy immediately

 

It’s divine …..You are welcome!

Healthy Quinoa chocolate buns

 

These naughty looking buns are packed with protein and Omega 3 and 6. They are totally vegan and sugar free!

The small amount of melted vegan chocolate on top makes you feel like you are eating a very indulgent treat… when secretly they are actually doing you good!

Great for a pre and post workout snack or as a healthy pudding alternative.

 

Ingredients

½ cup uncooked quinoa (N.B. pre-cooked quinoa will NOT work!)

1.5 cups water

2 tbs raw cocoa powder

2tbs almond butter

½ mashed over ripened banana

½ tsp baking powder

½ tsp vanilla extract

2tbs Maple syrup

1tbs flax seed

Handful of sugar free chocolate drops

1tsp coconut oil

 

METHOD

BOIL water

ADD quinoa with pinch of salt

COOK on simmer for 30-35 mins or until fluffy and water evaporated

ADD 2 tbs cocoa powder, 2tbs almond butter, 1/2tsp baking powder, 1/2tsp vanilla extract,  2tbs Maple syrup, ½ mashed banana

MIX together

PRESS into greased muffin tin holes

COOK for 20-25 mins

TURN oven off and leave in for further 5 mins

TAKE out of oven to cook for 5 mins on rack

MELT some dairy free dark chocolate with small tsp coconut oil

DRIZZLE the chocolate over the top of the quinoa cakes

ENJOY now or keep in fridge up to a 4 days

 

 

 

Based on a recipe by  the wonderful Chocolate covered Katie

 

 

Creamy chick’n and butternut squash curry – VEGAN

This vegan curry is one of my favs. Perfect for a cold winters day to warm and comfort you! You can use chickpeas or Tofurkey salted chicken for this recipe. The chickpeas are healthier but I think the chicken is tastier!

Ingredients

  • 1 butternut squash diced
  • 200g brown basmati rice
  • 1 tbsp coconut oil
  • 1 red onion, diced
  • 1 white onion sliced
  • 2 tbsp mild curry paste
  • 1 can low fat coconut milk
  • 4 large tomatoes, roughly chopped
  • 400g can chickpeas, rinsed and drained/cooked tofurky chicken
  • 3 tbsp fat-free coconut yogurt
  • 2 table spoons of vegan oat cream
  • small handful coriander, chopped
  • wholemeal chapatis

Method

COOK the rice in boiling salted water, as per pack instructions.

HEAT the coconut oil in a large frying pan and cook the butternut squash for 2-3 mins until lightly browned.

ADD the onions and the curry paste and a tiny bit of coconut milk fry for 3-4 mins more.

POUR over the remaining coconut milk, then cover and simmer for 15-20 mins, or until the squash is tender.

ADD the tomatoes and chickpeas/Tofurky chicken, then gently cook for 3-4 mins, until the tomatoes slightly soften.

TAKE off the heat and stir through the coconut yogurt, vegan cream and coriander.

SERVE with the rice and some wholemeal chapattis.

 

Vegan pesto Swirls

 

Ingredients

Puff Pastry (most pre rolled options are vegan but check)

Free from basil pesto

Two garlic cloves

  1. Pre-heat the oven to 400°F/200°C.
  2. Cut garlic into small pieces
  3. Roll out the puff pastry dough.
  4. Using a spoon spread the pesto and garlic on the puff pastry dough
  5. Sprinkle the vegan Cashew Parmesan on top.
  6. Roll the puff pastry dough in.
  7. Gently cut the puff pastry dough roll in about 30 pieces.
  8. Place the Pesto swirls on a baking sheet and place them in the oven for 15 minutes.
  9. Serve immediately or let cool and enjoy later

 

Great as a canape option for vegan guests

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