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Estimated % RDI for a teenager: 19% Protein; 18% Iron and over 20% of your Magnesium, Phosphorus, Selenium and zinc plus Chia seeds take your Omega 3 to 100% for the day. Mix together .5 cup oats (quick or regular both work), 2 tsp chia […]
Baked blueberry oats
Breakfast, morning tea, afternoon tea or dessert – you choose! Really easy dish to serve up to guests either fresh, or reheats great. Again a complete protein combining oats and flaxseeds. Estimated % RDI per serve (not incl yoghurt); 9% Protein; 15% Iron (tip: garnish with strawberries or orange segments to add more Vit C to boost iron absorption); 10% Dietary fibre; 9% Calcium
Dry ingredient: 2 cups rolled oats; 1 tsp baking powder; 1 tsp ground cinnamon; ½ tsp ground nutmeg; ¼ tsp salt. Wet ingredients: 2 Tbsp ground flaxseed (flaxmeal) + ½ cup water (it’s how we do eggs!); 1 ¾ cup milk; 2 Tbsp maple syrup; 1 tsp vanilla extract; 1 cup blueberries Topping: 1/3 cup chopped walnuts; ½ tsp ground cinnamon; 1 Tbsp sugar (brown or coconut). Yoghurt to serve.
9 serves – Mix dry ingredients. Mix wet ingredients. Then mix together. Fold in blueberries. Prepare a baking dish and pour in batter. Combine topping ingredients and sprinkle over the top. Bake at 180o for 30 min. Serve with dollop of yoghurt! Depending on the type of yoghurt you choose, you can easily double the protein and calcium. Read your labels
This one was really popular on f’book and instagram. Probably because it wasn’t a bowl with beans, cabbage and half an avo with an artistic sprinkle of poppy seeds… Fry 1 cup of crumbled tempeh (careful – it pops), then add garlic, ginger, capsicum. Fry […]
Encouraging each of us to take at least one eco step toward being more sustainable. If we all take one step then as a whole, we can make a significant difference. Vegan Rules will be there – supporting those who want to move to plant based eating. […]
Freezes really well. Quicker than takeaway when you zap 1 cup of this and add to pasta, or zoodles, or on top of a steamed potato. You will be plated up before they are back from the shop! (Makes 6 serves)
Ingredients: 1 x 400g can lentils drained; 1 x 400g can beans drained; 1 x 400g can tomatoes; 1 cup mushrooms chopped; 1 onion chopped; 1 stick of celery chopped; 2 carrots chopped; 4 cloves of garlic chopped; 150g can tomato paste, 2 Tbsp dried mixed herbs; 1/4 tsp baking soda; salt and pepper; oil for frying.
Add oil to the frying pan and fry onions about 5 min. then add mushrooms, carrots and celery for 5min. Then add garlic for 2 min.
Add everything else and simmer for 15min.
Cool. Blend – stick blender is handy but I do it in batches in the food processor.
Voila.