Alright, so this week's blog isn't just a recipe... it's a full-on meal!
First, if you're on a RAW VEGAN diet, all these recipes can be easily converted! Instead of cooking the Coconutty Quinoa as written, simply soak 1/3 cup of chia seeds in coconut water overnight, then stir in the nuts. Instead of stir-frying the vegetables, just mix them together as a salad. The sauce is already naturally raw, and so is the dessert. Enjoy!
Now, before getting to the how-tos, let me first briefly break down the nutritional factors involved in this delicious, satisfying, purely SATTVIC VEGAN meal:
-This meal contains a complete protein! "Complete protein" means any food source that involves all the essential amino acids, and basically combining any pulse with any grain makes a complete protein. Contrary to popular opinion, a vegan diet is NOT a low-protein diet. In fact, almost everything in both of these recipes contains protein; the chia seeds, the nuts, the quinoa, the tempeh, even the broccoli and kale! Eat these foods and build your muscle!
-It's full of Omega fatty acids! These are the "good" kind of fats that nourish brain cells and keep your skin youthful. Coconut and coconut milk are both full of Omega Fatty Acids. Not only that, they are also anti-inflammatory, and they help your body digest other nutrients. Some Omegas are also found in walnuts (known in both Ayurveda and Chinese medicine to improve brain health,) and almonds.
-It's packed with vitamins! Lycopene, which is great for your eyesight, is in the tomatoes. Vitamin C, the immune-system strengthener, is in the orange pepper. Calcium, needed for strong bones and teeth, abounds in the kale. (Keep in mind: your body is a human body, not a calf body, so if you want a source of calcium that you can actually digest properly, don't look for it in dairy.) Purple cabbage has vitamin A, C, folate, magnesium and potassium. And if you go a step further and have the berries for dessert, you're getting even more vitamin C, vitamin K, manganese, and also copper, folate, and antioxidants. (Antioxidants are like master-cleaners of the body, removing toxins that build up in our system, boosting the prevention of cancer, slowing the aging process!)
-Fiber, fiber, fiber! Vegan food (or, more specifically, healthy vegan food,) will keep you regular and maintain your digestive health.
-Feel good! When you eat healthy, cruelty-free food, you won't feel bloated and over-full. Especially if you eat it consciously, slowing down to savour the flavours, you'll never be heavy or too stuffed. After eating this kind of food, you can be satisfied, knowing that your culinary enjoyment was beneficial to your health and well-being, and that no animals were harmed needlessly to please your tongue.
Now, to the recipes!
Coconut and Nuts make these grains Coconutty!
-2/3 cup mixed quinoa and chia seeds (I filled the measuring cup nearly to the top with quinoa, then rounded it off with about 2 tablespoons of chia seeds)
-the water from one can of coconut milk
-handful shredded, unsweetened coconut
-handful chopped almonds
-handful chopped walnut pieces
-pinch pink Himalayan crystal salt
Bring about one cup of coconut water to a light boil. Add the pinch of salt, and the mixed quinoa and via seeds, then reduce heat to low. When the grains have fully soaked up the coconut water, add a little bit more. When that is soaked up, add a bit more. When the quinoa looks transparent, taste- if it's chewy, add the shredded coconut and nuts and remove from heat; if it's still a bit crisp, add a little bit keep adding more coconut water until it's soft, then mix in the other ingredients.
Yes- it's really that easy, kind of like a vegan take on risotto style pilaff but with quinoa.
As delicious as this is served with a stir-fry, you can also make it as a high-protein, high-energy, filling hot breakfast! Instead of the salt, add a dash of maple syrup, a drop of stevia, or a bit of agave nectar, throw in some dried fruits and play around with your combination of nuts- try pecans, cashews, and even macadamia nuts. Hearty, nutritious and so delicious! As a real treat, top it with a dollop of Coconut Whipped Better-than-Cream (recipe below) and a sprinkling of cinnamon, and enjoy!
Veggie Tempeh Stir-Fry
Fresh, tasty and oh so healthy...
-half a head broccoli, cut into long florets
-one yellow pepper, chopped
-1/4 head purple cabbage, chopped
-15-20 grape tomatoes, sliced
-2-3 generous handfuls baby kale
-dash of low sodium soya sauce
-tempeh, cut into small cubes
-1/2 teaspoon coconut oil
An important thing to remember when making a stir-fry is timing: each vegetable cooks at a different rate, and to make the most of the nutrients as well as textures and flavours, we should be mindful of when we add which veggies to the mis. This way, none will be "overcooked" or "undercooked."
In a large frying pan, melt the coconut oil on medium heat, then add the chopped yellow pepper. Let it brown slightly, stir, and wait about one more minute. Then add the broccoli, and stir. Wait three to four minutes, until the florets are bright green, and throw in the tomatoes and purple cabbage. When the purple cabbage looks just lightly wilted, sprinkle a bit of low sodium soya sauce over this whole mixture, and stir. Next, push all the veggies to the side, add just a touch more coconut oil to some exposed frying pan, and there, brown the tempeh cubes. They taste best if they're just a bit crispy, so don't stir them in until they've browned up for at least one minute, then flip, and brown the other side, as well. Last, mix everything together, and top with the baby kale, and mix. The kale doesn't need to be cooked, and actually, it will retain more of it's health benefits if it's warmed by the other veggies without being cooked itself.
Tahini Lemon Vinaigrette
Just right on this stir-fry, but great on salads, too...
-1/2 cup extra virgin olive oil
-1/3 cup lemon juice
-1 tablespoon balsamic vinegar
-2 tablespoons tahini
-sprinkle pink Himalayan crystal salt
-fresh ground black pepper
-1 teaspoon crushed ginger
In a glass jar, mix all these ingredients together. Voila! That easy...
I make it in a jar so it can be kept (don't know it's shelf life; I keep it in the fridge and usually use it within 3 weeks; it's never gone bad on me...) for re-use. If the oil separates, just make sure the lid is on tightly and shake it up. If you have a taste for spice, add some chillies, more pepper or a dash of hot sauce to kick it up a notch.
Berries and Coconut Whipped "Better-than-Cream"
Simple but Decadent...
-maple syrup or stevia or agave nectar
Remember for the quinoa, I said you can get the coconut water from a can of coconut milk? Well, here's what you can do with the solid coconut fat scraped off the top of the can! (Obviously, cans of coconut milk say to shake well before use, but you definitely do not want to shake it if, like me, you prefer to use the water for one dish and the cream for another.) Spoon the solid coconut fat into a bowl, add a little bit of sweetener, whisk until frothy, and voila! The easiest, creamiest, tastiest vegan version of whipped cream you'll ever have!
One can of full-fat coconut milk has enough of this good stuff for about 6 (!) servings of cream about the size of the dollop in this picture above. Don't over-do it; healthy as it is, it's still a form of fat. It can be used on anything sweet- cakes, cookies, frozen desserts, bars, etc. Wondering what to put on vegan apple crumble or pumpkin pie? This is it!
(Beneath this thick creamy surface lies pure coconut water!)
Want a rich, buttery, spicy vegan spread for sandwiches, wraps or other savoury snacks? Instead of mixing in the sweetener, blend the fat from one can coconut milk with about a teaspoon of curry paste, a pinch of salt and some spices of your choice. It will keep in the fridge for a couple weeks, and also makes a delicious dip for veggies or home-baked pita chips!
(Note: when buying a can of coconut milk, opt for organic!)