Buddha Bowls.....

 

I have a new obsession and it involves my favourite obsession – quinoa (you beautiful little seed of protein goodness!). The Buddha Bowl seems to have taken the foodie world by storm and it is easy to see why. The pictures look amazing and there is a million combinations to choose from, amazing right!?

But what exactly is a Buddha Bowl? I decided to search the web for “Buddha bowl recipes”  and got a million different variations and there seems to be some confusion about what, exactly, a Buddha bowl is, so  let me try to set the record straight. A Buddha bowl is a combination of a lightly-seasoned grain (brown rice, quinoa, etc.) and a random mix of finely chopped vegetables, with everything tossed together in one bowl. It doesn’t matter which veggies you use, or whether they’re cooked or raw. The only important point is that the veggies be chopped into small bits.

With that information, you can basically forget any recipe and throw together a Buddha bowl with anything you think might be tasty/ is left over in the fridge and needs using up. Done correctly, the Buddha Bowl, is probably the most nutritionally-balanced meal in the universe, with the perfect blend of carbs, protein, fat, and micronutrients. I could eat it at every meal for the rest of my life and only get healthier by the day. But to give you an easy starting point I have created a sort of mix and match list but the most important thing is BE CREATIVE!  Do what suits you when it comes to this dish – it is supposed to make you happy and smiley and we all know no one is more beautiful than when they smile……..

Carbs –

·         Quinoa

·         Rice

·         Lentils

·         Sweet potatoes

Protein –

·         Beans

·         Tofu

·         Veggies / salad

Fats -

·         Avocado

·         Oils

·         Nuts

Micronutrients –

·         Nutritional Yeast

·         Dark green leaves such as kale

·         Chickpeas / hummus

Hen Weekend Adventures (no hens were harmed!)

Nothing makes me happier than a weekend away. Except a weekend away, in the countryside, with lovely people. Nothing is nicer than two whole days of long walks,  hottubs, great food and some girly giggles (plus a cheeky vino or 2!), my idea of heaven - and yep I am a lucky girl to be doing exactly this that weekend!

 So with bags already packed and the weekend all planned there is just one small thing to consider - food. What happens when a newbee vegan goes away with meat loving carnivores? Peoples reactions to my decision to become vegan (or as my dad says 'vagone'!) has been a mixed bag of support, intrigue and vague confusion as to why I would want to not eat cheese which has made for some interesting and funny conversations at times! Obviously part of the pleasure of spending time away with people is to share meals with them and as a vegan this can make you feel slightly isolated. I don't want to be the one causing a problem or eating out of separate containers all weekend but similarly I don’t want them to feel uncomfortable eating all the things they enjoy. To me veganism isn’t about being better than anyone - I believe we are all equal and within equality we all have the right of choice. Lucky for me the caterers providing the food this weekend are giving me ample  gluten free vegan alternatives that fit in with the party food and hopefully prove that vegans eat a varied and nutritious diet. Plus some of the other girls have kindly made vegan treats I can't wait to try! Which I guess brings me to my goal of this weekend, as well as having as much fun as possible I would like to educate and share my life choices fully with some of the loveliest know. And if they happen to like just one vegan dish – well, I will be the happiest vegan going!

Easy Butternut Squash Risotto (Vegan & Gluten Free)....

This is one of those ‘it looks like I’ve spent hours making it but it actually took me minutes’ type of dishes. It also only requires one bowl to cook it in so minimal washing up! It is the perfect night in on your own comfort food but works really well with a side salad and plenty of vino with the girls.
Easy Butternut Squash Risotto (serves 2)

·         125g risotto rice

·         350ml hot vegetable stock (Kallo are the best vegan brand to buy)

·         1/2 medium butternut squash (I use the frozen pre-cut chunks)

·         Handful of grated vegan cheese (I use Violife but you can also use Nutritional Yeast) plus extra to top

·         A few sage leaves, roughly chopped

How To -

·         Tip the rice into a large bowl and add ¾  of the hot vegetable stock.

·         Cover with cling film and microwave on High for 5 mins.

·         Stir the rice, then add the squash and the rest of the stock. Re-cover with cling film, then microwave for another 20 mins, stirring halfway, until almost all the stock is absorbed and the rice and squash are tender.

·         Leave the risotto to sit for 2 mins, then stir in the cheese / nutritional yeast and sage. Serve topped with more grated cheese / nutritional yeast. Enjoy!

Flourless Vegan Chocolate Brownies....

Now this may surprise you but -

A)   The Women’s Institute still exists. As in, in real life, not just in sitcoms.

B)   I am a fully-fledged member of my local branch.

Thanks to the recent trend for crafts and baking, the organisation is enjoying a bit of a resurgence. Your local, draughty church hall is THE place to be. The Women’s Institute isn’t just still going, it’s going strong.

The WI was set up in 1915 to revitalise rural communities and to encourage women to become involved in producing food during the First World War. Nowadays the remit has broadened somewhat with the changing times – in the last few months my local WI have enjoyed a Swish (swapping old clothes), speed dating (for friendship rather than lesbianism) and a trip to a brewery. Future plans include a reiki class, a first-aid lesson and a bake-off, as well as wine tasting and a trip to the theatre to see, you’ve guessed it ‘Calendar Girls’. The modern-day Women's Institute is definitely more wine and laughter than jam and Jerusalem. But despite the average age of a member being nearer 30 than 80 nowadays, the one tradition that reigns strong is the cake baking / sharing rota. Each member takes it in turns each month to provide some delicious home baked offerings. So as my turn rolls round this month how will my branch take to a vegan/ gluten free offering? Well the answer is surprisingly well! I was initially scared that a bunch off very skilled cake baking women would look down there nose at such a suggestion – but I could not have been more wrong. Everyone was keen to try a piece and the empty tin was a good indicator it was a success. The highlight for me though was when I was asked to email the recipe round to other members as they had enjoyed it so much. If it is good enough for the lovely women of the WI it is good enough for my little blog. Let me introduce the super easy, very impressive, no faff, flourless vegan brownie!!

Flourless Vegan Brownies (makes approx. 12 squares)

·         3 ripe bananas

·         100g of any nut butter (I used cashew butter in this batch)

·         2 heaped tablespoons of cocoa powder (Lidls own is vegan and a bargain at £1.39)

How To –

·         Put all the ingredients in a large bowl and blender together.

·         In a square baking tray place a sheet of grease proof paper and pour the mixture in.

·         Bake at 200 degrees for approx. 20 mins.

·         Cut into squares when the brownie has totally cooled. Enjoy!

On Your Bike.....

 

People convert to veganism for many reasons – including ethical, health and environmental reasons. All of which are equally important. With veganism comes not just a food change but a lifestyle one such as the clothes you wear, cleaning products you use and even your shower gel! So whilst it is easy to change your Ocada online food shop and Melissa do a fabulous range of vegan shoes, reducing your impact on the environment (your carbon footprint) can be a little more challenging. Like most of us I have to make a long round trip to work plus I work in the community  and my job description requires me to have a car, so as much as I fancy reducing my carbon footprint by roller skating / biking / walking I’ve gone for the next best option – an eco-friendly car. I chose the Peugeot 107 city car as it is the greenest and leanest car ever (according to usedcarexpert.com). This little baby Peugeot boasts emissions of 106g/km and economy of 63mpg from its one-litre petrol engine, which results in £35-a-year road tax and comes with a choice of manual and automatic transmissions. Gold stars for Peugeot! I am a big believer that every little helps so I have decided for local trips between the villages I live near, I am going to get a bike. Excited is an understatement! But if you needed any more reasons to cycle, doing it regularly can help you to:

•keep fit - moderate activity for half an hour each day will help you lose weight.

•save money - once you have bought a bike there is no fuel, tax or parking charges.

•save time - a large proportion of journeys are between 1 and 2 miles. Cycling this distance in the city is often much quicker than driving.

•help the environment – cycling to work has no carbon footprint nor does it produce harmful emissions.

•feel better - being in a car exposes you to around 25% more pollution than if you are walking or cycling.

•live longer – by incorporating physical activity into your life you will reduce your risk of heart disease, cancer, obesity, respiratory disease and diabetes

And if you think cycling is for geeks then take a look at the lovely Jake Gyllenhaal who is frequently photographed on his road bike in both New York and California, and even took a Men's Journal reporter on a ride through the hills of Los Angeles for a feature story. Certainly a bike ride I’d have gone on!

If The Colour Fits - Wear It...... (vegan nail polish)

 

True story. I really don’t like plain nails. Judge me all you want but I love colours, patterns, sparkles and bling on all my fingers and toes. Of course I realise having a perfect mani / pedi isn’t always possible - that work / life/ certain conditions prevent us from having the nails we want. I work in the NHS and, rightly so, we are bare below the elbow but when I get the chance (days off & holidays I'm looking at you!) I like, no love, really LOVE to get my nails done. Which is fine - till you add vegan into the mix. Nail varnishes are renowned for having lots of nasty animal by products ground into them so what do you do when you want ethical pretty nails?

The good news is there are quite a good selection of vegan AND reasonable priced nail varnishes - YAY!

Just head straight to your local Superdrug / Boots / Supermarket etc and look for brands such as Barry M, NYX and B. by Superdrug. Gorgeous colours, vegan and all for under £3 each. What’s not to love?! If you fancy treating yourself there are several high end brands that are vegan too. Butter London, Beauty without Cruelty and my personal favourite Ciate all hit the mark accordingly. If gel nails are more your thing then opt for a brand called BlueSky. This one excites me a lot for 2 reasons -

•It is extremely reasonable for a gel polish

•It is often used in beauty salons

You can buy a set of 3 BlueSky polishes with the heat lamp for less than £40 - kind to animals, the environment and your purse! Who says you can't have your (vegan) cake and it eat?!

Simple Vegan Pesto........

 

As I have mentioned in a previous blog everyone loves a nice surprise, especially when it’s the end of the week, you are tired and feeling a little jaded - nothing is nicer than some good old fashioned kindness. As you know the super people at Dove Farm have sent me a gorgeous box of goodies to try (for free!!) and I am loving getting all creative! Dove Farm is based on the Wiltshire/Berkshire border and they have had Soil Association approval since they were founded in 1978.Their home baking flour range offers flours which are suitable for those on gluten free, wheat free, diabetic, or other special diets including vegan. The majority of Doves Farm products are also Organic, all are vegetarian and quite a few are vegan. They also have a range of Fair Trade products. What’s not to love?! Sorting through the package from Dove Farm I was delighted to find not one, but two of my favourite products, a large bag of the gluten free white plain flour and the lemon zest cookies (Zesty Lemon Cheesecake). Both are gluten free and suitable for vegans. The next two items I was very excited to see as I have heard about both but not actually tried either of them – a buckwheat quinoa pasta (Mediterranean Buckwheat Quinoa Pasta) and a buckwheat pasta, again both gluten free and suitable for vegans. Winning! One act of kindness always deserves another so I am delighted to have put together some new and exciting recipes to showcase these amazing products. So let me tell you about the buckwheat pasta – this yummy gluten free vegan pasta cooks in 5 short minutes (yay!) and tastes amazing. No cardboard, gloopy rubbish here, just firm tasty perfectly al dente pasta. This pasta has the perfect partner in pesto which is lucky as pesto only takes 5 minutes to make meaning minimal cooking time and washing up. From packet to plate in less than 10 minutes – fabulous!

Simple Pesto Pasta (serves 2)

 •200g Basil (tightly packed)

 •100g Pine Nuts

 •3 Cloves Garlic (I use lazy garlic)

 •100ml Olive Oil

 •50g Nutritional Yeast

 •1 Tablespoon Lemon Juice

 • Pinch of Salt

 

How To -

·         First toast the pine nuts in a pan until they are lightly browned. It will take about 5 minutes on medium heat, flipping consistently. Meanwhile put pasta in a pan of boiling water.

·         Then add the pine nuts, garlic, nutritional yeast, and basil to a food processor and begin blending on low speed.

·         Slowly add the oil and pulse until creamy. Then add the lemon juice and pulse again.

·         After 5 minutes drain the pasta and stir in the pesto. Split into 2 bowls, pour a large glass of your favourite white, top the pasta with additional nutritional yeast and sundried tomatoes if you fancy and enjoy!

Zesty Lemon Cheesecake (Vegan & Gluten Free).......

As I have mentioned in a previous blog everyone loves a nice surprise, especially when it’s the end of the week, you are tired and feeling a little jaded - nothing is nicer than some good old fashioned kindness. As you know the super people at Dove Farm have sent me a gorgeous box of goodies to try (for free!!) and I am loving getting all creative! Dove Farm is based on the Wiltshire/Berkshire border and they have had Soil Association approval since they were founded in 1978.Their home baking flour range offers flours which are suitable for those on gluten free, wheat free, diabetic, or other special diets including vegan. The majority of Doves Farm products are also Organic, all are vegetarian and quite a few are vegan. They also have a range of Fair Trade products. What’s not to love?! Sorting through the package from Dove Farm I was delighted to find not one, but two of my favourite products, a large bag of the gluten free white plain flour and the lemon zest cookies. Both are gluten free and suitable for vegans. The next two items I was very excited to see as I have heard about both but not actually tried either of them – a buckwheat quinoa pasta (Mediterranean Buckwheat Quinoa Pasta) and a buckwheat  pasta, again both gluten free and suitable for vegans. Winning! One act of kindness always deserves another so I am delighted to have put together some new and exciting recipes to showcase these amazing products. So let me introduce the Zesty Lemon Cookies……

Zesty Lemon Cheese Cake (Vegan & Gluten Free) (serves 1)

Base:

·         2 Doves Farm Lemon Zest Cookies

·         1 teaspoon of coconut oil melted

 Topping:

·         2 tablespoons of plain vegan cream cheese (I used Tesco Free From)

·         2 tablespoons of vegan yogurt (I used Alpro Soya Yogurt in plain & strawberry, but this is optional. You could use just one flavour or more than two flavours if you wanted!)

·         ½ teaspoon of agave syrup

·         Fruit of your choice to decorate

 How To –

·         Crush the biscuits so they are a crumble and mix with the melted coconut oil.

·         Push into the base of a glass and refrigerate.

·         Mix the cream cheese, agave syrup & yogurt together. If using more than one flavour yogurt use a ratio of 1 tsp of cream cheese to 1tsp of yogurt.

·         Top the biscuit base with the topping mix. If you are using more than one flavour you can layer, swirl or mix them to look as pretty as you want.

·         Top with fruit and leave to chill for 2 hours in the fridge. Enjoy!

Superdrug Beauty Haul....

 

I truly believe beauty comes from the heart not from a jar but from time to time we all need a little bit of pampering! Since going vegan I have learnt more and more about the nasties hidden inside our shower gels, bubble baths and shampoos (plus many many more). Now I do not have a science degree so reading the back of the various tubes and jars of many lotions and potions was no easy task for me. Just when I thought I was about to lose the plot Superdrug came to the rescue. All their own brand products are NOT tested on animals and clearly labelled vegan / vegetarian (they use honey in some products). Add to this some crazy low prices and incredible offers and you’ve got a winner. In my last haul I bought…..

Pear drop Shampoo & Conditioner

·         2 for £3

·         Smells amazing

·         Pretty packaging

100% Coconut Oil

·         All round wonder product

·         Small enough to slip in your handbag

·         Totally natural

Hair Spray Extra Firm

·         Bargain price (89p)

·         Fresh smell

·         Come in a handbag size too

Dry Shampoo

·         Buy one – get one free

·         Fragrance lasts all day

·         Doesn’t leave bits / flakes  in your hair

Hair Therapy Oil with Macadamia

·         Super conditioning

·         2 applications in 1 box

·         Leaves hair looking glossy

Pro V Silky Smooth Argon Oil Shampoo & Conditioner

·         2 for £3

·         Really nourishing

·         Doesn’t leave your hair greasy

Vegan Cold Remedies....

There is nothing worse than your common winter cold / flu / bug type thing. Runny or blocked up noses, chesty coughs, headaches that last days and aches all over your body like you’ve ran 10k. Delightful…. As it is Friday mine has decided to kick in full flow just in time for the weekend, perfect. But being the person I am, I refuse to be beaten by a few germs and have staged full on war at the snotty green stuff! So this is my fully vegan, cold fighting, snot zapping, get better immediately* plan –

 

·         Wheatgrass shots

Packed with vitamins A, C, E and Zinc, wheatgrass has plenty of antioxidants to give a weak immune system a boost. Add a little lemon to enhance the flavour, or if you’re not a fan of the taste, add it to a juice or smoothie. Just pop the wheatgrass in a high powered blender or juicer and drink straight away.

 

·         Sage Tea

For instant sore throat relief boil a cup of water. Remove from heat, and add a tablespoon of fresh sage (or a teaspoon of dried). Steep for five minutes and then strain. Add lemon and agave syrup.

 

·         Raw Apple Cider Vinegar

Homeopathic practitioners believe this to have a myriad of health benefits from improving digesting to clearing your skin. For me it works wonders on a sinus infection or sore throat. Add 2 tablespoons of raw, organic ACV to a cup of water. If desired, sweeten with a splash of apple juice or a little agave. Try drinking this every morning until you feel better. Actually, it wouldn’t hurt to keep this healthy ritual going even after you’re back on your feet!

 

·         Echinacea

Drops, tea, or supplement, Echinacea has long been used to prevent colds. Lucky for us, clinical trials have shown it to also be effective at reducing the duration of colds by 1-4 days when taken at the first sign of one. Having done a degree in performing arts I started using this at University when we did show after show and my throat was aching – wonder product!

 

·         Golden Milk

I first tried this in India and feel head over heels in love with it. Turmeric is an amazing spice, perfect for helping colds, congestion, headache, and sore throats

 

2 cups of almond milk

1 teaspoon dried turmeric  

1 teaspoon dried ginger

A sprinkle of black pepper.

Agave syrup to taste

 

Place milk, turmeric, ginger, and pepper in a saucepan over medium heat.

Stir well and let the milk begin to simmer — small bubbles will form on the sides of the saucepan. Allow to heat for another minute or two. Turn off heat, cover, and allow the mixture to sit for ten minutes or so to improve the infusion. Pour into your favourite mug and enjoy!

 

·         Soup

Nothing is better than a warming bowl of nourishing soup. Make sure you pack in lots of veggies and add noodles / pasta / tofu to bulk it out and build you back up. Click here to make my simple squash soup http://thesunnyvegankitchen.blogspot.co.uk/2016/03/simple-squash-soup.html

 

·         Layers, blankets and the cat (optional!)

Rest as much as you (around work, family, life etc), layer up in warm layers and cuddles the cat or a hot water bottle in the absence of one….

 

 

*maybe not immediately but very soon after!

Pomegranite and Dark Chocolate Treat......

To say I have been stressed this week in an understatement – new job, uni work and life seem to have hit me from all angles as it sometimes does us all. My answer to everything at the minute seems to be humour and a weekend away! So with my bags packed for an escape Friday evening the only thing left to do is smile and enjoy dessert!

Pomegranate and Dark Chocolate Treat (serves 1)

·         3 tbsp.  chia seeds

·         1 tbsp. agave syrup

·         200 ml unsweetened coconut milk

·         2 tbsp. pomegranate arils

·         1 square dark chocolate

How To -

·         Pour the chia seeds and agave syrup into a small jar. 

·         Add in the coconut milk. Then shake the jar vigorously. 

·         Place in the refrigerator for 5 hours or overnight.

·         When ready to serve, top with pomegranate seeds. Grate chocolate over the pudding and enjoy!

Mediterranean Buckwheat Quinoa Pasta.....

Every one loves a nice surprise, especially when it’s the end of the week, you are tired and feeling a little jaded - nothing is nicer than some good old fashioned kindness. So when I came home on Friday and found the super people at Dove Farm had sent me a gorgeous box of goodies to try (for free!!) I admit I happy danced round the kitchen with the cat! Dove Farm is based on the Wiltshire/Berkshire border and they have had Soil Association approval since they were founded in 1978.Their home baking flour range offers flours which are suitable for those on gluten free, wheat free, diabetic, or other special diets including vegan. The majority of Doves Farm products are also Organic, all are vegetarian and quite a few are vegan. They also have a range of Fair Trade products. What’s not to love?! Sorting through the package from Dove Farm I was delighted to find not one, but two of my favourite products, a large bag of the gluten free white plain flour and the lemon zest cookies. Both are gluten free and suitable for vegans. The next two items I was very excited to see as I have heard about both but not actually tried either of them – a buckwheat quinoa pasta and a buckwheat  pasta, again both gluten free and suitable for vegans. Winning! One act of kindness always deserves another so I am delighted to have put together some new and exciting recipes to showcase these amazing products. First up let me introduce the Quinoa Pasta……

Mediterranean Quinoa Pasta (serves 2)

• 160g of Doves Farm Organic Quinoa Pasta
• 1 jar of roasted red peppers
• 1 crushed cloves of garlic
• ½ pack of tofu infused with basil
• Pinch of salt (to taste)
• 100 ml of olive oil
• Handful of spinach (fresh or frozen)
• 1 jar of black olives, cut in half
• Sprinkle of nutritional yeast (optional)

How To –

• Put the drained peppers, garlic, salt, spinach and olive oil in a blender and blitz until smooth (sauce like!)
• Mena while cook the pasta in a large pan of boiling water and in another gently fry the tofu until crispy.
• When the pasta is cooked, drain, add the sauce / tofu and stir over a gentle heat until the sauce starts to bubble.
• Pile a pasta dish high with this peppery quinoa goodness, top with the olives (as many as you like!), a sprinkle with nutritional yeast (if you want) and serve with home made garlic bread. Enjoy!

Chocolate Heaven (vegan style)

My name is Kate and I am a chocoholic.... Or at least I was! Before going vegan, chocolate (I believed) was a main food group. I couldn't go a day without the yumminess of Mr Cadbury and friends, Obviously this all stopped when I choose to go vegan. One of the best tips I was given about veganism was to find good vegan replacements for your favourite things. For me it was simply a good cuppa tea and some chocolate. After playing with several nut based milks I decided I prefer almond milk in coffee and soy milk (unsweetened) in tea. Winning! But chocolate was a different story - something strange happened. During my first week of veganism I ate vegan chocolate most days, then at some point during the second week I realised I had not eaten any of the sweet stuff for 3 days (this is massive for me!!) For some reason since I have made changes to become a vegan my sweet tooth seems to have packed its bags and left me. So nowadays it is rare I fancy any sweet treats but if I do this is my go to pud. Clean, vegan and gluten free - this is the ultimate treat!

 

 

Chocolate Heaven (makes 12 squares) 

• 30g coconut oil
• 1 rounded desert spoon of agave nectar
• 60 ml soya milk (or almond is nice too)
• 100g 85% organic fair trade dark  chocolate
• 30g sultanas
• 30g dates, chopped
• 30g brazil nuts crushed (pecans work well) 

 

How To -

 

• Heat the oil, agave nectar soya milk and chocolate in a heavy based saucepan. Continue until the chocolate and oil have melted.
• Add the brazil nuts, raisins and dates, and mix well.
• Place in a small greased tray and place in the fridge to set for three hours.
• Cut into 12 small squares, try and resist eating them all at once!