Recipes, Sides & Accompaniments

BUCKWHEAT WRAPS

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Buckwheat despite its ‘wheaty’ name is not actually a grain but a seed. It is gluten free and packed with nutrients. It is combined in this recipe with white beans making a high protein wrap and the addition of psyllium husks makes it high in fibre as well. I found this recipe in the book “Wholesome Homemade” by Kasey Duke. The wraps hold together and roll up really well and can be frozen. They can be made using other beans but the white variety gives makes them the colour of shop bought wraps.

BUCKWHEAT WRAPS

MAKES: Approx 10 wraps (diameter of about 12cm)

INGREDIENTS:

  • 1 cup buckwheat
  • 1 1/2 cups water
  • 1/2 cup cooked white beans
  • 1/2 cup soy milk
  • 1/2 cup coconut cream
  • 2 level tsps. celtic salt
  • 2 TB psyllium husks

METHOD

  1. Soak buckwheat in water overnight.
  2. Blend buckwheat with beans until very smooth.
  3. Add soy milk coconut cream and salt.
  4. Add psyllium husks and blend for several minutes.
  5. Allow to stand for 1 minute and then blend again until mixture is thick and stiff.
  6. Place a large scoop of mixture onto hot sandwich press and close lid.
  7. Press down and rub with a tea towel in a circular motion to spread mixture evenly.
  8. Cook for 30 seconds or more until wrap is lightly browned.
  9. They freeze well.
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Recipes, Main Dishes

BLACK BEAN & BEETROOT BURGERS

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Like many other legumes, black beans are loaded with protein and their rich black colour means they are high in antioxidant compounds. They are combined in this recipe with beetroot which is high in folic acid, manganese and potassium. The deep red colour of beetroots is due to phytonutrients called betalains known for their anti-inflammatory, antioxidant and detoxification benefits. I think we are on a winner nutritionally because I haven’t even mentioned the superfood value of buckwheat and quinoa also part of this recipe. These burgers have a rich earthy flavour and the addition of beetroot gives them a healthy rosy hue. Serve with a leafy green salad or as a traditional burger with all the trimmings.

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Recipes, Breakfasts, Sides & Accompaniments

OAT & SUNFLOWER SEED WAFFLES

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On a plant based diet you do need to eat a variety of foods on a daily basis to obtain all the essential amino acids, however research has shown that you don’t need to eat these foods at the same time. Having said that, making certain combinations together is a beneficial strategy so this grain and seed combo recipe is a winner in the protein stakes! They have a chewy texture and a nutty flavour and can be served with either sweet or savoury toppings.

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Recipes, Breakfasts

APPLE OAT COCONUT CAKE

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This is a lovely easy recipe based on the goodness of rolled oats. Oats are a well researched food containing both soluble and insoluble fibre. Soluble fibre helps to lower cholesterol and stabilise blood sugar levels while insoluble fibre is great for our intestinal health. Oats are also low in fat and rich in minerals including magnesium. In this recipe the nutritional content is boosted with the addition of coconut and apples. You can substitute other fruit and add / and or omit other ingredients to your hearts content to suit your palate. I have called it a cake for want of a better word although it wont turn out light and fluffy but fairly dense. You can be consoled by the fact that its contains nutritional benefits that will bolster your health.

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Recipes, Sides & Accompaniments

CHICKPEA TOFU

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This recipe is a traditional Burmese dish based on besan flour (also known as garbanzo or chickpea flour.) It is made from ground chickpeas and is pale yellow in colour. I’m quite excited about this recipe because it’s gluten free as well as fat free and very simple to make. I have only made it once and will have to do some further experimentation. For eg. Next time I am planning to add a bunch of fresh herbs and see how that affects the final flavour.

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Recipes, Main Dishes

CAULIFLOWER PATTIES

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While brightly coloured vegetables are noted for their nutritional value, cauliflower despite its white colour is an exception. It’s rich in vitamins and other compounds thought to play a role in preventing chronic diseases such as cancer. These patties are a good way to use a significant amount of this nutritional powerhouse.

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Recipes, Main Dishes

CHICKPEA AND TOFU LOAF

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Tofu (non GMO) is a great source of protein containing all 8 essential amino acids as well as being high in iron and calcium. Like other legumes. Chickpeas are also high in protein and fibre as well as important vitamins and minerals. Combining these two sources of protein creates a nutrient dense loaf which is moist and the vegetables add extra flavour and taste . I think the colours created would make it a nice festive dish!

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Recipes, Sides & Accompaniments

CARROT BREAD

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Carrot Bread is a variation of Pumpkin and Rosemary Bread.    The addition of carrots makes this bread versatile and able to be served with either sweet or savoury toppings. As an interesting fact, did you know that while raw carrots are very nutritious, cooked carrots contain more beta-carotene. Cooking releases the carotenoids contained in the cell walls of the vegetable. (The same is true of tomatoes!) PS. This bread freezes well and can be toasted.

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Recipes, Main Dishes

FALAFELS

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Chickpeas or Garbanzo beans are the chief ingredient in this recipe. They are high in protein and carbohydrates as well as magnesium, potassium. folate and iron. They are also a great source of dietary fibre. There are lots of variations of the classic Mediterranean falafels. I adapted this recipe from an old vegetarian cookbook put out by “Squirrels” Restaurant in Brisbane. Falafels are nice served on flat bread with tabouleh and hummus. See  HUMMUS

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