A plant-based diet is rarely considered luscious by the less informed so it’s time we open up minds and hearts to a more balanced existence.
Vegan or plant-based eating is not only nutritious but delicious in the right hands and pans. It does take some time to master the basics, then even more learning to make sure we receive the necessary amount of everything the body needs to function properly.
The same attention is needed for carnivores but due to societal norms, meat-eating is considered the healthy way, the only way to get the protein, fibre, fat, and carbs we need. Why would meat-eaters have to pay attention to the quality and type of ingredients they consume? – you may ask. The answer is simple – our diet affects not only our physical but our mental well-being, playing havoc with our hormone system if we are not careful about balance. Consuming meat in itself doesn’t guarantee that we get all the essential nutrients. When I travel, no way I wouldn’t try the cuisine of the place I’m visiting, but my body is healthier and my mind is calmer when I follow a plant-based diet.
Breakfast was a challenge when I started focusing on greens. Cutting out the so-easy-to-make scrambled eggs and sandwiches proved to be easier said than done. It takes a significant amount of research to find what works for you. Porridge is a handy choice but to have that every day? That’s uninspiring.
In the hope of melting a few hearts, I brought two plant-based recipes that anyone can make with basic ingredients. The best bit is that they don’t contain any of the allergens many people struggle with. Forget wheat flour, eggs, and dairy, you will see how easy it is to make a proper brunch without them. No fancy ingredients included that would cost the earth or your purse. These recipes are the result of years of trial and error, so rest assured, they work. Delish!
The savory: Quinoa pie
It’s such a creative recipe. You can use almost any vegetables you find in your fridge. This time I had broccoli and cauliflower but it works very well with cubed sweet potatoes, courgettes, and bell peppers. If you have fresh herbs at home, just add a few leaves to the batter. Spices? Whatever you like, add them. I accompanied my pie with falafel and hummus, the recipes of which I am going to share in a separate post. This pie is wonderful with a big bowl of salad too.
Step 1 → Soak 150 g of sunflower seeds in water at least for a few hours. Rinse it thoroughly and put it into a food processor. Add about 1 dl of water, the juice of half a lemon, 1 clove of garlic, a spoonful of olive oil, and salt. Taste it and adjust it to your liking. It has to have a creamy and fluffy texture.
Step 2 → Boil or stew a 500 g mixture of broccoli and cauliflower, cut or broken into smaller pieces. Add the vegetables to the sunflower mousse.
Step 3 → Cook 200 g quinoa, let it cool then add to it 40 g of chickpea flour, a spoonful of olive oil, salt, spices of your choice, and a little water that would hold the mixture together. It has to be a little sticky but not too moist.
Step 4 → Line the bottom and the sides of a pan with the quinoa mixture, patting it down well. I used a wide-rimmed cake tin but halving the baking time, you can use a low-rimmed pie tin. Pre-bake it at 200°C for 30 minutes or until it’s slightly browned.
Step 5 → Pour the vegetable mixture into the pre-baked quinoa base and bake at 175°C for 30 to 50 minutes, depending on the size of your cake tin.
The sweet: Pancakes
I have good news! You don’t need refined sugar to make life sweet. In this recipe, the oats and the raisins give enough sweetness to the batter, and the toppings will only increase the sugary effect. You are free to replace oat flakes with oat flour but I prefer using the flakes so the taste is richer and the look is more rustic. Last but not least, using less-refined ingredients will slow absorption, making your dessert filling for a longer period.
Step 1 → Soak 1 spoonful of chia seeds in 2 glasses of water. I use a 2.5 decilitre glass as a measuring device.
Step 2 → Find a bowl, add 2 glasses of ground oat flakes, half a glass of raisins, 1 teaspoon of baking soda, 1 teaspoon of baking powder, dried vanilla seeds (optional), and a pinch of salt. Pour the water with the chia seeds into the dry ingredients and mix them well. Add more water if the batter is too thick. The chia seeds tend to get thirsty and soak up all the liquid.
Step 3 → Pour one ladleful of the batter at a time into a nonstick and very lightly oiled pan. Bake each pancake on both sides until it gets some colour.
Step 4 → Top the pancakes with fruits, ground or chopped nuts, any kind of nut spread, jam, or melted dark chocolate, depending on your preference. The fruits I used are from the garden and put into the freezer during the summer, and the jam is also homemade. The latter does contain sugar but its amount is negligible compared to the store-bought version. You can easily improvise a small batch of jam by cooking a few pieces of fruit until you reach a sticky consistency.
Enjoy with your dearest and kindest.
