Vegan Fudge Choc Brownies with Healthier Icing

Ingredients:

  • 1 cup plain flour
  • 1/4 cup cocoa powder
  • 1 cup rice bran syrup or organic maple syrup
  • 1/3 cup vegetable oil
  • 1 teaspoon vanilla extract
  • 1/2 cup dark chocolate, melted
  • 1 cup almond milk
  • 1/2 cup dark chocolate chips, optional
    Icing:
  • 1 1/2 cups raw cashews (soaked in hot water 1 hour or cool water 6-8 hours)
  • 1/2 cup full-fat coconut milk
  • 3-4 Tbsp organic maple syrup
  • 1/4 cup melted coconut oil
  • 1/4 tsp lemon zest
  • 1-2 Tbsp lemon juice
  • 1 tsp pure vanilla extract
  • 1/4 tsp sea salt

Method:

  1. Preheat oven to 160 C Line an 8-inch square baking tin with baking paper.
  2. In a large mixing bowl, add flour, cocoa powder and sugar and gently whisk to mix.
  3. Add oil, vanilla, melted chocolate and almond milk. Mix with a wooden spoon until smooth and combined. Add chocolate chips and mix gently.
  4. Transfer brownie batter to prepared pan and bake for 15-20 minutes or until a skewer inserted in the middle comes out clean. Try not to over bake or brownies will turn cakey.
  5. Soak cashews in very hot water for 1 hour or in cool water for 6-8 hours. Drain thoroughly and add to a blender and blend for 30 seconds
  6. To the blender, add remaining ingredients.
  7. Blend until creamy and smooth, scraping down sides as needed.
  8. Transfer frosting to a medium mixing bowl (with room to blend / whisk) and cover. Place in the freezer and chill for 45 minutes. Then remove from freezer and whisk. Freeze for another 45 minutes – 1 hour and whisk again. Then leave in the freezer until semi-firm to the touch.
  9. Then use a hand mixer (or whisk) to blend until creamy and smooth. Depending on how firm your frosting is, this may take a little work at the beginning as it softens.
  10. Pipe icing onto cooled brownies.
  11. Enjoy!

Cheesecake Yoghurt Pots

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The easiest & tastiest 😋 breakfast you’ll ever have!! ⁣ ⁣ 2 ingredient CHOC 🍫 & RASPBERRY CHEESECAKE 🎂YOGHURT ❤️⁣ ⁣ I actually got this recipe from my brother and he told me it tastes like cheesecake, so naturally I had to put it to the test 🧐 A few of my own extra additions and voila 💫, you have yourself a nutritious & delicious breakfast 🥄 ⁣ ⁣ 🥄Recipe via LINK IN BIO🥄 . . . . . . . . . . 🎂🍫🧀 #breakfast #food #foodporn #foodie #lunch #instafood #brunch #coffee #yummy #healthyfood #delicious #dinner #foodphotography #healthy #instagood #tasty #foodblogger #foodgasm #foodstagram #homemade #goodmorning #love #foodlover #eat #yum #morning #cafe #vegan #healthyliving #bhfyp

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Ingredients:

  • 1/2 cup Greek Yoghurt
  • 1 scoop of your choice of Protein Powder (I used chocolate)
  • Your choice of toppings (I’ve used raspberries, buckinis & chia seeds)

Method:

  1. Spoon yoghurt into a bowl then mix protein powder into the yoghurt until combined.
  2. Top with your favourite toppings
  3. Enjoy!

Healthy-ISH Ginger Bread Men

Ingredients:

  • 3 cups whole wheat flour
  • 2 teaspoons ground ginger
  • 2 teaspoons ground cinnamon
  • ¾ teaspoon salt
  • ½ teaspoon ground cloves
  • ½ teaspoon finely ground black pepper
  • ½ teaspoon baking soda
  • ¼ teaspoon baking powder
  • ½ cup melted coconut oil
  • ½ cup organic maple syrup
  • 1 large egg
    Icing:
  • 1 can coconut cream (cream scooped from the top)
  • 1/2 cup brown sugar

Method:

  1. In a medium mixing bowl, combine the flour, ginger, cinnamon, salt, cloves, pepper, baking soda and baking powder.
  2. In another mixing bowl, combine the coconut oil and maple syrup and whisk until combined. Add the egg and whisk until the mixture is blended.
  3. Pour the liquid mixture into the dry and mix just until combined. Shape dough into a round disc about 1 inch thick and wrap it in plastic wrap. Place disc in the refrigerator and chill until cold—about 1 hour, or up to overnight.
  4. Preheat oven to 160 degrees celcius. Line two large baking sheets with parchment paper. Lightly flour your working surface and roll out one of your discs out until it’s ¼ inch thick. If the dough is very hard or crumbly, just roll it as best you can and then let it rest for a few minutes to warm up. Repeat until you’ve successfully rolled the dough to ¼ inch thickness.
  5. Use cookie cutters to cut out cookie shapes and place each cookie on a parchment-lined baking sheet, leaving about ½ inch of space around each one.
  6. Bake for 8 to 12 minutes; for softer cookies, pull them out around 8 minutes and for more crisp cookies, bake for up to 12 minutes.
  7. To make the icing, in a small bowl, combine coconut cream & sugar. Whisk until thoroughly blended. Transfer the icing into a small Ziploc bag, squeeze out any excess air and seal the bag. Cut off a tiny piece of one of the lower corners and squeeze icing through the hole to decorate the cookies as desired. The frosting will harden eventually, but it won’t ever be as hard as royal icing.
  8. Decorate how you please, it’s especially fun to do this with family & friends!

Note: I used melted dark chocolate for the face & melted cocoa butter with beetroot powder to colour the buttons

White Nectarine Ketchup



Ingredients:

  • 1 tsp olive oil
  • 1 shallot, chopped
  • 1 garlic clove, crushed
  • 4 white nectarines, pealed & quartered
  • 1 tsp brown sugar
  • 1 tbsp cider vinegar
  • 1 tsp salt
  • 1 tsp soy sauce
  • ¼ tsp cinnamon
  • ½ tsp curry powder

Method:

  1. Put the shallot and oil into a small saucepan over a medium-high heat for 4-5 mins or until sizzling and starting to soften.
  2. Add all the other ingredients bring to a simmer then take off the heat.
  3. Allow to cool briefly, then place into a food processor or blender. Blitz until smooth then pour everything back into the saucepan. Bring to the boil and reduce for 3-4 mins or until thick. Remove from the heat and put in a sterilised jar.

Black Bean Brownies

Ingredients:

  • 420g of black beans, rinsed
  • 2 large eggs
  • 3 tbsp olive oil
  • 2 tap vanilla essence
  • 1/4 cup cocoa powder
  • 2/3 cup brown sugar or honey
  • 1/2 tsp baking powder
  • Pinch salt
  • 1/2 tsp instant coffee
  • 60g dark chocolate chips

Method:

1. Preheat oven to 180 degrees C. Puree black beans in food processor into a rough paste.

2. In a large bowl, mix together the bean puree, eggs, oil, and vanilla.

3. In a separate bowl, combine cocoa powder, sugar, baking powder, salt, choc chips and coffee (if using). Add the dry ingredients to the wets. Mix until just combined.

4. Grease an 8×8 or 9×9 inch pan, then line with baking paper. Pour in batter and bake for 20-25 minutes. Allow brownies to cool before cutting.

Eggplant and French Lentil Salad

Ingredients:

  • 4 eggplants
  • 1 cup french lentils
  • 1 cup cherry tomatoes
  • 4 cloves garlic
  • 3 cups water
  • 1/2 cup bocconcini
  • salt & pepper

Method:

1. Preheat the oven to 180°C and place the eggplants, cherry tomatoes & garlic (still in skin) on a baking sheet.

2. After 20 minutes, remove the cherry tomatoes & garlic and rotate eggplants. Allow to cool.

3. Remove eggplants after 40 minutes, the flesh should be completely soft. Remove from the oven and, once cool enough handle, scoop the flesh. Reserve flesh and discard skin .

4. Meanwhile, cook the lentils in 3 cups of water, by bringing the water to a boil then simmer for 20 mins. Drain the lentils.

5. In a large bowl, add the eggplant flesh, garlic, lentils, and a sprinkle of salt and pepper and mash. Spread onto a serving plate and top with blistered tomatoes, torn bocconcini and a drizzle with a little oil, and serve.

Split Pea & Broccoli Soup with Chilli Nut Blend

Ingredients:

  • 1 broccoli, chopped into florets
  • 3 cups of green split peas
  • 1 onion, sliced
  • 3 cloves of garlic
  • Chicken stock (I use the cubes or powder and follow instructions for how much per lt of water)
  • Water
  • 2tbsp walnuts, chopped
  • 2tsp slithered almonds
  • 1tsp dried roasted onions
  • 2tsp chilli flakes

Method:

1. Add broccoli, onion and garlic with a bit of olive oil to a crock pot and cook for 3-5 minutes until onion is translucent.

2. Add split peas, approx 2 tb of stock & just enough water to reach 3/4 of the pot.

3. Bring to a boil then turn heat to low and simmer for approx 30 minutes or until peas are soft.

4. Meanwhile, toast the walnuts & almonds until aromatic. Wait to cool then combine with chilli and onions.

5. With an immersion mixer or blender, puree the soup until it is thick but still somewhat runny- you may need to add more water.

6. Garnish with chilli nut blend- enjoy!

The Dish on Pulses: Lentils, Dried Beans and Peas

No matter which part of the world you live in, there is bound to be a pulse dedicated to your area- Black beans from South America, chickpeas from the Middle-East, black eyed peas from Central America and lentils from India. Their easy to grow nature and their abundance of nutrients makes them an excellence food source to include in our diets.

What are Pulses?

Legumes are generally referred to as ‘pulses’ and there are six major pulse groups grown in Australia; chickpea, broad bean, field pea, lentil, lupin and mungbean.

The Mediterranean Diet and Pulses

Have you ever heard of the Mediterranean Diet? Well, it’s a diet eaten from those living in the Mediterranean who consume high amounts of healthy fats, legumes (pulses), cereals (wholegrain, fibre), vegetables and fruits, moderate amounts of fish and dairy such as yoghurt and cheese and wine (yes- wine!) and low consumption of meat products. It has also been proven to be one of the best diets in the world and proven to actually work…unlike a lot of diets seen on your TV, computer and phone screens. Additionally, they’re also one of the longest-living groups of people. This high consumption of pulses and their benefits distinguishes their much needed place in not only the Mediterranean diet, but the diets of everyone around the world.

The Problem and Solution of Pulses

There is just one problem with pulses…they’re boring! They’re generally tasteless and take time to cook if you buy them dried which consequentially stirs people away. However, I’m here to change your mind and help you love pulses as much as I do.

There are many benefits that come from eating pulses. Firstly, they are part of the vegetable/fruits category which means you can include them as a part of your weekly serving of vegetables. However, they’re also a good source of protein, so for those on plant-based diets, they’re great to consume. Pulses are also high in other nutrients such as iron which assists in making oxygen carrying blood cells, they’re high in folate which is involved in the production of red blood cells and when you’re pregnant, helps the infant’s neural tube develop into their brain and spinal cord and they’re high in fibre which is important for digestive health and regular bowel movements.

With the benefits listed above and the many more that pulses provide us with, it’s a ‘no-brainer’ that we should all be consuming more in our diets. Now you know why they’re good for you, it’s time to start eating!
Be on the look out for my social media posts over the coming weeks for delicious, definitely not boring recipes including all different kinds of pulses!

For any nutritional or food questions- just send me an email in the contact box below.

Eat well & be happy,
Jaz

jazculinary@gmail.com

References:
Pulses Australia
NHS UK
Healthline
Pulse Canada
MAF

Miso Kimchi

Ingredients:

  • 1 wombok, chopped
  • Water
  • 4 tbsp salt
  • 2 fresh chilli
  • 2 shallots
  • 3 garlic cloves
  • 3cm ginger
  • 3/4 cup miso paste

Method:

1. In a large bowl add cabbage and salt then will with water until cabbage is covered. Set aside to brine for 8-12 hours.

2. Combine chilli, shallots, garlic cloves, ginger and miso paste in a food processor until a paste has formed.

3. Drain water from cabbage, saving about 1 cups worth of the brine. Add cabbage back to the bowl with reserved water and paste.

4. Massage cabbage for 5 minutes. Cover and let it ferment for about 3-5 days. I kept it in my laundry because it can get stinky!

5. Once it has fermented, pack tightly into jars and store in your refrigerator.

Fennel Sauerkraut

Ingredients:

  • One cabbage head
  • 1/4 sea salt
  • 1 tbsp fennel seeds

Method:

  1. Chop cabbage into fine slices.
  2. Place cabbage, salt and fennel seeds into a bowl and massage for about 10 minutes. Cabbage will start to reduce and release moisture.
  3. Pack cabbage tightly in a sterilised jar (you want all of the cabbage to be submerged under the moisture) then cover with a cheese cloth or tea towel and let it ferment from between 3 days to 3 weeks.
  4. Once fermented, place in the fridge. Enjoy!