Vegan Carrot Cake

This Vegan Carrot Cake is an option with dietary requirements to enjoy a tasty dessert. This recipe is flexible to adjustment but will always be a great option.

Ingredients

· Flaxseed egg: 3 Tbsp flaxseed meal, 7 ½ Tbsp water

· 1/3 cup coconut oil (extra for greasing)

· 1/4 cup maple syrup

· 1 scant cup unsweetened applesauce

· 1/2 cup organic brown sugar

· 1/4 cup cane sugar

· 3/4 tsp sea salt

· 1 1/2 tsp baking soda

· 1 1/2 tsp baking powder

· 1 tsp ground cinnamon

· 3/4 plain unsweetened almond milk

· 1 1 /2 cups loosely packed peeled and grated carrot

· 1 1/2 cups almond meal

· 1 1/2 cups white spelt flour

· Optional: 3/4 cup chopped raw walnuts (extra walnuts for decoration)

Frosting

· 1/2 cup vegan butter

· 225g vegan cream cheese

· 3 – 4 cups sifted organic icing sugar

· 2 Tbsp lemon juice

Method

  1. Preheat oven to 180°C/160°C fan-forced. Grease two deep 20cm-round cake pans with coconut oil and dust with gluten-free flour. Shake our excess flour.

2. Make flaxseed egg in a large mixing bowl by combining flax seed meal with water and stir to combine. Let the mixture rest for about 10 minutes or until it has an egg-like consistency. Add oil and maple syrup to the flaxseed eggs and whisk to combine.

3. Mix into the flaxseed egg mixture applesauce, sugars, salt, baking soda, baking powder and cinnamon. Stir in almond milk then add grated carrot. Then stir in almond meal and flour.

4. The batter should be thick and pourable. Add extra flour if too runny or almond milk if too dry to get the right consistency. Stir in chopped walnuts.

5. Divide batter evenly among cake pans. Bake for 45-55 minutes or until a skewer inserted into the centre comes out clean. Remove from oven and leave the cake in the tin for 15 minutes.

6. Run a knife around the edges of the cakes and carefully invert them onto cooling racks and leave to cool completely. You can speed up the process by putting the cakes into the fridge.

Prep time

15-20 mins

Cooking time

55-65 mins

Serves

This recipe serves up to 10

Hummus Bi Tahini

I love this dip it can be served as part of a meza or served with BBQ Kafta.

Ingredients

  • 1 cup of dried chickpeas, washed or 2 cups of drained tinned chickpeas
  • 1 tsp bicarbonate of soda
  • 1 ½ tsp of salt or to taste
  • 2 large cloves of garlic
  • 1 cup Lebanese tahini
  • ¼ cup lemon juice
  • ½ tsp cayenne pepper or paprika olive oil

Method

  • If using dried chickpeas, cover with cold water and add the bicarbonate of soda in a container. Cover and allow to soak overnight. The chickpeas will double in size.
  • Drain Chickpeas.
  • Add to a large saucepan and cover with fresh water and bring to boil.
  • Reduce the heat to simmer, and simmer for about 40 minutes, the chickpeas are ready when you can squash a chickpea between your fingers. Drain reserving some of the water.
  • Crush the garlic with the salt.
  • Add chickpeas to a food processor reserving some to garnish. Blend until smooth.
  • Add the garlic, some of the tahini and lemon juice, stopping and scraping the sides occasionally.
  • Taste to see if it needs more tahini, lemon juice or garlic.
  • At this stage, you can add about a tsp or more of the reserved water to make a thinner smoother consistency.
  • Serve by placing the hummus in a shallow bowl. Sprinkle with the Cayenne pepper or paprika and decorate with reserved chickpeas. Pour over some olive oil if desired.

Serve with Lebanese bread.

Submitted By: Anne Jaji

Serves

This recipe serves 8

These waffles are a source of soluble fibre, insoluble fibre, beta glucan and satisfy you for longer than traditional waffles. The versatile batter can be used to make waffles, pancakes and pikelets. Whip them up in minutes using a NutriBullet (or similar) for a tasty start to your day or healthier dessert option.

Ingredients

  • 1 ½ cups whole rolled oats
  • 2 eggs
  • 1 tbsp baking powder
  • 1 tsp cinnamon
  • 1 cup milk of choice
  • 1 tbsp extra virgin olive oil
  • ½ cup quinoa flakes
  • Spray olive oil
  • 1 punnet strawberries
  • Blueberries, honey and nuts to serve

Method

  1. Measure oats, eggs, baking powder, cinnamon, milk and oil. Alternate the addition of these wet and dry ingredients into a large NutriBullet cup as this will set you up for easy mixing.
  2. Blend until mixed through.
  3. Stir quinoa flakes into mixture.
  4. Spray pan or waffle maker with olive oil and pour in 1/2 cup of batter. Cook until golden. Flip and cook second side for pancakes.
  5. The mixture thickens over time. If required, a dash of milk and a stir will fix.
  6. Remove tops from washed strawberries, place in a clean NutriBullet cup with a dash of water and puree.
  7. Serve waffles topped with your choice of berry puree, blueberries, honey and nuts.

Prep time

5 mins

Cooking time

10-15 mins

Serves

This recipe makes six to seven waffles/pancakes, or 18-20 pikelets.

Ingredients

  • 1 sweet potato (sliced into thin rounds)
  • 1 tsp coconut oil
  • 7 eggs
  • 3 garlic cloves (minced)
  • 8 stalks spring onion (chopped)
  • 120 baby spinach (chopped)
  • 1 tomato (diced)
  • Sea salt & black pepper (to taste)

Method

  1. Preheat the oven to 220ºC (425ºF). Grease a glass pie plate with a bit of coconut oil. Cover the base and sides of the plate with the sweet potato rounds. Layer the rounds until no glass is showing. Bake in the oven for 15 minutes.
  2. Meanwhile, crack eggs into a mixing bowl and whisk well. Set aside.
  3. Heat coconut oil in a skillet over medium heat. Add in minced garlic and spring onions. Sautee for three to five minutes. Add in chopped spinach and sautee just until wilted. Remove from heat.
  4. Add spinach mix and diced tomatoes into the egg mix. Season with salt and pepper. Stir well.
  5. Remove sweet potato crust from the oven. Pour egg mixture over top of the crust. Reduce the temperature of the oven to 190ºC (375ºF). Place quiche in the oven and bake for 30 to 40 minutes or until the top is golden brown.
  6. Remove from the oven and cut into slices. Enjoy!

Cooking time

30-40 mins

Messylette (omelette with veggies)

This omelette is a simple, tasty and UC friendly meal.

Ingredients

  • 1-2 eggs
  • Pumpkin
  • Zucchini
  • Carrots
  • fresh ginger (optional)
  • cheese (hard cheese like edam) you can add other vegetables, but i like to keep it simple and avoid certain veggies like onion, garlic, broccoli, cauliflower, and beans because they upset my uc.

Method

Peel and slice pumpkin into small pieces.

Bake it in the oven, or microwave if you want to speed things up

Peel and grate the zucchini and carrots.

Another option is to turn them into zoodles if you have a spiral-vege tool.

Combine the zucchini and carrots in a pan and cook in water until soft.

Drain the water. Add the baked pumpkin.

Add the eggs and stir well on medium heat – watch for when they turn into a

scrambled egg style texture.

Enjoy!

Optional: add a slice of fresh ginger or cheese and wait for it to melt.

Submitted by MaryJane

Prep time

10-15 mins

Cooking time

Less then 15 minutes

Serves

This recipe serves up to 1 but can add more for larger quantieies

Vegetarian Lasagne

A really delicious Vegetarian Lasagne. Full of healthy vegetables and fresh ingredients, this will be a meal that everyone will enoy.

Ingredients

  • 800g butternut pumpkin, peeled, cut into 1cm-thick slices
  • 1-1.5 tbsp olive oil
  • 1 medium brown onion, finely chopped
  • 2 garlic cloves, crushed
  • 1 medium red capsicum, chopped
  • 2 medium zucchinis, halved, sliced
  • 1 medium eggplant, chopped
  • 200g button mushrooms, thickly sliced
  • 400g can diced tomatoes with oregano and basil
  • 80g baby spinach
  • 30g butter
  • 2 tbsp plain flour
  • 2 cups reduced- fat milk
  • 1 cup reduced fat grated mozzarella cheese
  • 125g dried lasagna pasta sheets

Method

  1. Preheat oven to 180 degrees/160 degrees fan forced.
  2. Line a baking tray with baking paper.
  3. Arrange pumpkin, in a single layer, on tray. Drizzle with 2 tsp oil.
  4. Bake for 20 minutes or until tender. Set aside.
  5. Heat remaining oil in a heavy-based frying pan over medium heat.
  6. Add onion, garlic, capsicum, zucchini, eggplant and mushroom.
  7. Cook, stirring, for 10 minutes or until eggplant is just tender.
  8. Stir in tomato. Bring to the boil. Reduce heat to low. Simmer for 10 minutes or until sauce has thickened.
  9. Remove from heat. Stir in spinach. Cover
  10. Set aside for 2 minutes or until spinach has wilted. Season with salt and pepper.
  11. Meanwhile, melt butter in a saucepan over medium heat until foaming. Add flour. Cook, stirring with a wooden spoon, for 1 minute or until bubbling.
  12. Remove from heat.
  13. Gradually add milk, stirring to prevent lumps forming. Return pan to heat.
  14. Cook, stirring for 5 minutes or until sauce boils and thickens. Remove pan from heat.
  15. Stir in half the cheese. Set aside.
  16. Lightly grease a 7cm deep, 25cm (base) square baking dish. Spoon half the onion mixture into the dish.
  17. Arrange half the pumpkin over the onion mixture. Place half the lasagne sheets over the pumpkin, breaking sheets to fit.
  18. Repeat layers.
  19. Spoon sauce over top. Sprinkle with remaining cheese.
  20. Bake for 40 minutes or until golden and pasta tender.
  21. Stand for 10 minutes. Serve.

This recipe is versatile – add any veggies you like!

Submitted by Jessica

Prep time

30 minutes

Cooking time

75-85 mins

Serves

This recipe serves 6

Super Easy Vegie Frittata

A really easy and gluten-free frittata

Ingredients

Any veggies you can tolerate

I stick to

  • Zucchinis
  • Pumpkin
  • Carrots
  • Eggplant
  • Tomatoes
  • 8 eggs
  • Cheese: edam/tasty plus parmesan
  • Quark (optional)

Method

  1. Peel all veggies and thinly slice.

2. Preheat oven to 180 C

3. Get a shallow baking dish (porcelain) and line with baking paper

4. Layer all veggies in a pan.

5. Start with one full layer of each veggie.

6. Once the first layer of each is complete, top with a layer of cheese. Then repeal with veggies until you get near the top of the dish.

7. Beat the 8 eggs and mix with quark (a few tbsp should do).

8. Add Himalayan sea salt and pepper.

9. Pour mixture over the veggies, it should sit near the top, nice and level.

10. Top with more cheese and sprinkle grated parmesan to finish.

11. Bake for approx 30 minutes.

12. Time will vary depending on ovens, so watch for cheese going nice and brown

The longer you cook this dish, the softer the veggies will be.

Submitted by MaryJane

Prep time

Less than 15 minutes

Cooking time

50-60 mins

Serves

This recipe serves 2

Pumpkin Soup

My very easy pumpkin soup recipe.

Ingredients

  • Butternut pumpkin
  • 1 garlic clove crushed
  • Salt and pepper to taste
  • Chili (optional)

Method

  1. Chop pumpkin into small chunks
  2. Boil in your pot with fresh garlic and spice (salt, pepper, chili if desired) until soft.
  3. Vitamise and then serve with butter or cream.
  4. Parsley can be added for a garnish

Submitted by Peter Le Gallou

Prep time

Less than 15 minutes

Cooking time

35-45 minutes

Serves

Serves you decide based on the size of the pumpkin, or the crowd invited!

A hearty inter pleaser the whole family can enjoy.

Ingredients

  • Orgran Rice & Corn Mini Lasagne Sheets(2 00g)

Meat Sauce

  • 1/4 cup scallions, green parts only
  • 2 tbl Cobram Estate Garlic Infused ExtraVirgin Olive Oil
  • 1 carrot, finely chopped
  • 1 eggplant, diced
  • 500g beef mince
  • 5 tbsp tomato paste
  • 2 x 400g canned tomatoes
  • 2 cups low FODMAP chicken stock
  • Parmesan cheese, grated
  • Salt and pepper, to taste

Cheese Sauce

  • 2 tbsp butter
  • 2 tbsp gluten free plain flour
  • 2 cups lactose free milk
  • Salt and pepper, to taste
  • 125g mozzarella or cheddar cheese

Method

  1. Preheat oven to 180ºC.
  2. To make meat sauce, heat oil in a saucepan. Add oil, scallions, carrot & eggplant, cook until soft.
  3. Add beef mince, cook until brown. Stir in tomato paste, canned tomatoes and chicken stock. Season with salt & pepper. Cover, gently simmer for 20 mins, stirring occasionally.
  4. For cheese sauce, melt butter in a saucepan, stir in flour, cook for 2 mins over gentle heat. Remove from heat and gradually stir in milk. Return to heat, continue to stir until thick. Season with salt, pepper and add cheese, stirring over low heat.
  5. To assemble the lasagna, pour ½ cup meat sauce into a lightly greased baking dish. Alternate layers of lasagna, meat and cheese sauces, ending with cheese sauce layer.
  6. Sprinkle with parmesan cheese, bake for 35-40 minutes. Allow lasagna to stand for 5-10 minutes before serving.

This recipe was supplied by FOD Shop.

Prep time

20 mins

Cooking time

50 mins

Serves

4

If you wish to eat less meat and include more plant based foods in your diet, try this recipe for sweet potato patties! The addition of almond meal adds a nutty flavour and texture.

Ingredients

  • 1 ½ cups cooked sweet potato
  • 1 cup canned brown lentils (drained)
  • 1 cup almond meal
  • ½ cup brown rice and/or quinoa, cooked (I use the microwave cup instructions)
  • 3 spring onions, sliced
  • ½ tsp ground cumin
  • 1 tsp paprika
  • 1 tsp garlic powder
  • salt/pepper to taste
  • 1 handful parsley, chopped
  • Olive oil for cooking

Method

  1. Cut 1 large sweet potato into 2cm cubes. Boil for around 10 minutes until tender.
  2. Meanwhile, place all other ingredients in a large bowl – lentils, almond meal, brown rice and/or quinoa, sliced spring onions, herbs and spices.
  3. Mash the cooked sweet potato in another bowl, then add to large bowl with other ingredients.
  4. Mix together. The mixture may be a little wet, so add some plain flour if needed.
  5. Heat olive oil in the pan, and mould mixture into round patties in your hands. Cook for around 2-3 minutes on both sides until golden brown.
  6. Serve as you desire – with chilli sauce and a side salad (as pictured) or in a bun with salad for a burger.

– Erin Russell

Cooking time

30 mins

Makes

approx 8 patties (serves 4-8)

Nutrition

Per patty 60kj, 7 protein, 2mg Iron, 5mf fibre)

Everyone loves pancakes, and if you avoid gluten and or if you simply want to enjoy your favourite weekend breakfast in a healthier way, look no further!

These pancakes taste like the ultimate indulgent treat, says UK-based recipe developer and blogger Eli Brecher.

Ingredients

  • 1/2 cup oat flour (just grind oats in a food processor)
  • ¾ mashed banana (save ¼ for topping)
  • 1 egg
  • 2 tbsp almond milk
  • ½ tsp cinnamon
  • 1 tsp baking powder
  • 2 tbsp coconut oil, for frying

Method

  1. Mix the wet ingredients well in a large bowl and the dry ingredients in another.
  2. Add the dry ingredients to the wet ingredients and whisk everything together thoroughly.
  3. Heat the oil in a frying pan and add 2 tbsp of the batter per pancake.
  4. Cook for about 2 mins per side until golden, then flip. Continue with the rest of the batter.
  5. Top with remaining banana slices and an optional drizzle of maple syrup! Serve hot.

About Eli

Eli Brecher is a UK-based recipe developer, blogger, food stylist and photographer. She has been living with Crohn’s disease from the age of 8, and is pursuing a degree in human nutrition. Follow her on Instagram @cerealandpeanutbutterand read her blog elibrecher.co.uk

Cooking time

10 mins