Welcome to my first eBook. I am so excited to share these 31 plant based recipes with you. They not only taste amazing but also nourish your body. The key to this way of eating is to enjoy it! It is all about balance but the best bit is there is no right way or wrong way to enjoy a plant based diet. I want you to see this eBook as a celebration of all things you can eat, not of what you can’t. There are brownies, pasta, ice cream sundaes and so much more, and all of it you can enjoy without the guilt!
When I first started this journey I wasn’t a great cook and I am definitely not a trained chef. Every recipe I make is a process of trial and error, and the result is that the majority of my recipes are actually pretty simple and don’t take that much time. I have worked my whole life and understand how hard it is to keep a balanced diet and juggle full time work but like I said the key is balance. If you have a few cheat meals every now and then it is not the end of the world. You shouldn’t dwell on it or beat yourself up. Just like you I get cravings for chocolate and bowls of pasta so I have created recipes that fit into that. The raw brownies are literally to die for and they disappear within minutes.
All my recipes here are vegan, refined sugar free and low (or no) gluten. I use a number of different refined sugar substitutes such as Rice Malt Syrup, Agave Syrup and Xylitol, all of which you can find in your local supermarket or health shop. None of the ingredients are hard to find and I did this on purpose as eating well shouldn’t be made harder.
Eating should be fun and I believe you should eat until you feel full. There is nothing worse than feeling constantly hungry.
I hope the recipes inspire you to create a happier relationship with food and if you have any questions I would love to hear from you.
Good luck this is a very exciting time!
Contents
Breakfast
Nutty Seed Bread with Raspberry Chia Jam
Lunch and Dinner
Mediterranean Spelt Pasta with Spinach and Basil Pesto
Cauliflower Soup with Roasted Mushroom and Cauliflower Croutons
Sweet Treats
Homemade Pomegranate Chocolates
Crepes filled with Chocolate Sauce and Strawberries
Snacks
Dips
Sauces
Breakfast is one of the most important meals of the day. It sets you up for the rest of the day and keeps you going until lunch. I have included 6 recipes that are packed full of goodness and will give you a great start to the day.
This recipe is such a blessing for me because I love potatoes. Especially, hash browns. Most hash browns are deep fried and don’t contain any nutritional value but these sweet potato hash browns are baked in the oven and are packed full of nutrients. I love having them for breakfast topped with garlicky spinach and avocado.
Ingredients (Serves 2)
1 Large Sweet Potato
1 White Onion
1 Tbsp Olive Oil
Pinch of Salt and Pepper
Method
Preheat the oven to 200C degrees.
Peel and grate both the sweet potato and onion and place in a large bowl.
Using your hands squeeze the mixture together to remove any excess liquid.
Add the olive oil, salt and pepper and mix together.
Using a baking tray grab half the mixture and use your hands to squeeze into a ball.
Place on the baking tray and push the ball down making sure to keep everything combined.
Repeat this again with the remaining mixture.
Place in the oven for 20 minutes or until golden and crisp.
Once they are ready you can enjoy straight away.
You can serve them with a range of different toppings but I have chosen garlicky spinach and avocado as it is one of my favourites.
This seed bread is so delicious and packed full of yummy goodness. I have never been a keen baker but this is super easy to make and keeps for some time. Trust me when I say there is nothing more satisfying then your own freshly baked bread.
Ingredients (Makes 1 loaf)
1/2 Cup Sunflower Seeds
1/2 Cup Pumpkin Seeds
1/3 Cup Chopped Walnuts
1/3 Cup Linseeds
1/2 Cup Oats
2 Tbsp Melted Coconut Oil
1/4 Cup Chia Seeds
1/3 Cup Buckwheat Flour
2 Tbsp Brown Rice Flour
Method
In a large bowl combine all of the ingredients except the water.
Mix together thoroughly and place in a bread tin.
Pour the water over the mixture and allow to sit for 30 minutes.
Once all of the water has absorbed place in the oven for 20 minutes at 200C degrees.
Remove the bread from the tin, turn upside down and return to the oven for a further 20 minutes.
Once the bread is brown on both sides allow to cool and slice.
Ingredients (Makes 1 Jar)
Raspberry Chia Jam
1 Cup of Frozen Raspberries
3 Tbsp Chia Seeds
2 Tbsp Agave Syrup
1/3 Cup Water
Method
In a food processor add all of the ingredients and blend until combined.
Transfer into a large saucepan and heat slowly.
Once the mixture starts to thicken take off the heat and stir.
Place in a jar and allow to cool down.
I love this breakfast packed full of protein. I used to buy premade chia pots for breakfast but then it started to become a little too expensive and I thought, “wait a minute I could make these! So, I began making them and, guess what, they taste even better. If you are new to chia they are a wonderful little seed full of omega 3 and 6. You can get them pretty much everywhere including most supermarkets. When they come into contact with water they expand so a little goes a long way.
Ingredients (Serves 1)
1 Cup Almond Milk
3 Tbsp Chia Seeds
1/4 Tsp Vanilla Extract
1 Tbsp Rice Malt Syrup (Or your choice of sweetener)
1/4 Cup Frozen Berries
Method
In a bowl add the milk, chia and vanilla extract.
Mix together and allow to sit for 5 minutes.
Stir again and pour 1/3 of the mixture into a jar or glass.
Add 1/2 of the frozen berries on top and pour another 3rd over.
Add the remaining berries and pour the rest of the mixture on top.
Place in the fridge overnight or for a minimum of 4 hours. This will allow the chia seeds to expand and the whole mixture to thicken up.
Porridge is a staple of mine and I love it! I probably have porridge at least 4 times a week. I think porridge is not only for breakfast but can be eaten at any time of day, sometimes I even have it for dinner! I find that porridge is just so easy to make and you can mix it up with whatever extra ingredients there are in the kitchen. Below are two of my favourite combos, I always add a nut butter for a little extra plant protein.
Ingredients (Serves 1)
1/2 Cup Oats
1/2 Cup Water
1/2 Cup Almond Milk
Method
In a saucepan combine the oats, almond milk and water.
Place on a low heat and warm slowly making sure to stir often. The oats will start to combine with the liquid and will start to thicken.
Once the porridge becomes a thick creamy consistency it is ready.
Mixed Berry Porridge
Simply top with strawberries, raspberries, crushed cashews and almond butter.
Apple Cinnamon Crunch Porridge
Top with batons of green apple, cinnamon powder, crushed walnuts, seeds and almond butter.
When I was first told I had an intolerance to eggs I thought what am I going to eat for breakfast? No more scrambled eggs on toast?! One morning I went to a vegan café in Australia and found scrambled tofu, I couldn’t believe how much it looked and tasted like eggs. I now have my own recipe and you could fool anyone into thinking it is the real thing. I always use organic tofu because otherwise it can be packed full of nasty stuff.
Ingredients (Serves 2)
300g Organic Tofu
1/2 Tsp Turmeric
1 Clove of Chopped Garlic
1/4 Tsp Coconut Oil
Salt and Pepper to taste
Method
In a saucepan melt the coconut oil and add the garlic. Sauté until slightly golden.
In a large bowl add the tofu. Using a fork break the tofu into small pieces.
Once you have broken all of the tofu up add to the saucepan and turn the cooker up to a high heat.
The tofu will start to cook, using the back of a wooden spoon mash the tofu slightly.
Add the turmeric and keep turning the mix like you would with eggs. (The mixture will start to turn a yellow colour from the turmeric)
Once the tofu starts to look like scrambled eggs it is ready to eat.
Add a pinch of salt and pepper for seasoning and serve with fresh avocado on toast.
French toast is just so delicious. It’s crispy around the edges and soft and gooey in the middle. I love this recipe because traditional French toast is full of eggs and milk and then fried but this healthy version is made with coconut milk and is baked in the oven. I serve it with a homemade berry sauce and fresh berries.
Ingredients (Serves 6)
French Toast
1 Cup Coconut Milk
1/3 Cup Almond Milk
1 Tsp Ground Cinnamon Powder
2 Tbsp Rice Malt Syrup
1 Loaf Organic Sourdough Bread (You can also use a gluten free bread)
Method
Preheat the oven to 180C degrees.
In a large bowl add the coconut milk, almond milk, cinnamon and rice syrup, whisk until everything is combined and there are no lumps.
Grab a baking tray and line it with baking paper, ready for the French toast.
Dunk a thick slice of the sourdough bread into the coconut mixture, cover the entire bread with the mixture making sure it has really soaked in all it can.
Lay each slice of soaked bread onto the baking tray and repeat until all of the mixture is gone.
Place in the oven and cook for 20 minutes or until golden brown.
Serve with berry sauce, fresh blueberries and a sprinkle of cinnamon powder.
Ingredients
Berry Sauce
1 Cup Frozen Mixed Berries
1/3 Cup Water
2 Tsp Rice Malt Syrup
Method
In a saucepan add all of the ingredients.
Simmer on a medium heat until the sauce thickens slightly.
Lunch and Dinner are my favourite meals! This is the time to really go all out and make something delicious. There are so many options when it comes to lunch and dinner but I have chosen 7 of my favourite recipes.
Stuffed Sweet Potatoes
One of my favourite things to eat is potato. Sweet potatoes in particular are extremely versatile, you can even use them in baking as a sweetener. This recipe is great because you can use whatever veggies you have in the fridge. I have chosen mushrooms, courgettes, red onion, spinach and black beans as they are some of my favourite ingredients. I always have them available but you can mix it up and use whatever veggies you fancy.
Ingredients (Serves 2)
2 Medium Sweet Potatoes
1/2 Cup Mushrooms
1 Medium Red Onion
1/2 Cup Spinach
1/2 Cup Courgettes
1/2 Cup Canned Black Beans
2 Cloves Garlic
Method
Preheat the oven to 200C degrees.
Using a sharp knife prick each sweet potato a couple of times.
Pop in the oven for 30 minutes.
Once the inside of the sweet potatoes are cooked, use a knife to slice the middle open and allow to cool for 5 minutes.
While the potatoes are cooling dice all of the veggies up and sauté in a little coconut oil until lightly cooked.
Once the potatoes are cool enough to handle use a spoon and carefully spoon the insides out into a large bowl.
Add the sautéed veggie mixture and mix together.
Using a tablespoon spoon the mixture back into the potato skins and place back into the oven for 10 minutes.
Once the potatoes are warm you can enjoy with your favourite salad.
My favourite food has to be curry. I don’t know what it is but I love almost every curry. I am not a big fan of hot spices so don’t worry that there is half a chilli it is definitely not too spicy. This curry is simple to make and you get the most delicious rich sauce. I love to load this curry with spinach, chickpeas and mushrooms but almost any veggies will do. I serve it on brown rice noodles and while I am also a big brown rice fan, I just love how noodles and this curry go together.
Ingredients (Serves 4)
1 White Onion
250g Spinach
10 Oyster Mushrooms
400g Can Chickpeas
400ml Coconut Milk
1 Aubergine/Eggplant
3 Cloves Garlic
2 Thumb Sized Pieces of Ginger
1/4 Cup Cashews
6 Cardamom Seeds
1/2 Red Chilli
1 Tbsp Cumin Powder
2 Tbsp Ground Coriander
1 Tsp Ground Cinnamon
1 Tsp Turmeric
1/2 Organic Vegan Stock Cube
Method
Roughly chop your onion and sauté in a large saucepan.
Add the cardamom seeds and allow to warm slightly.
In a food processor add the peeled ginger, chilli, cashews, garlic, onion mixture and a pinch of salt. Blend into a thick paste.
Add the paste back to the saucepan and allow to cook slightly.
Add the coconut milk to the mixture. (If your coconut milk has separated I pop it in a blender for 10 seconds until it’s a thick creamy consistency)
Add 2 cans of water and stir until everything is combined.
Add the coriander, cinnamon, turmeric and 1/2 stock cube. Stir everything together making sure there are no lumps and simmer for 5 minutes.
While the sauce is simmering, wash and chop up the veggies.
Add the veggies and chickpeas to the sauce and cook for 15 minutes.
Once the veggies are tender you can serve and enjoy over noodles.
Mediterranean Spelt Pasta with Spinach and Basil Pesto
This dish is the most perfect comfort food. It’s so filling and tasty. Making your own pesto is actually so simple and tastes so much better than shop bought. I like to make it in bulk as it stores really well and you can smoother it on anything from crackers to baked potatoes.
Ingredients
Spinach and Basil Pesto
200g Spinach
30g Basil
1/3 Cup Walnuts
1/4 Cup Olive Oil
4 Small Cloves Garlic
Pinch of Salt and Pepper
Method
Wash and roughly chop the spinach and basil.
In a food processor combine all of the ingredients and blitz until everything is combined occasionally stopping to scrape the sides.
Once it has become a pesto consistency you are ready to use it.
Ingredients (Serves 2)
Mediterranean Spelt Pasta
400g Spelt Pasta
1 Aubergine/Eggplant
1/2 Cup Black Olives
1/2 Cup Sun Dried Tomatoes
2 Tbsp Spinach and Basil Pesto
Method
Slice the aubergine into thick discs and pop on a roasting tray with a splash of olive oil and a pinch of salt.
Place in the oven at 180C degrees for 15 minutes.
Slice the sun dried tomatoes, de-pip the olives and cut into halves.
Once the aubergine is golden, combine with the pesto and freshly cooked pasta in a large bowl.
Mix everything together and you are ready to eat.
This recipe means so much to me. Before I became a vegan I went to Oktoberfest in Munich and had this amazing vegetarian mushroom stew. It tasted so rich, creamy and delicious. Naturally when I became vegan I had to make a healthy version and trust me when I say this could quite possibly be one of the most tastiest dinners ever. I use three types of mushrooms as they all add different textures and flavours but you can use whatever is available to you. I love to serve it with a big bowl of wild rice and a squeeze of fresh lemon juice.
Ingredients (Serves 4)
1 White Onion
300g Button Mushrooms
200g Oyster or Shiitake Mushrooms
300g Field Mushrooms
500ml Warm Water
2 Organic Vegan Stock Cubes
400ml Canned Coconut Milk
4 Sprigs of Thyme
2 Tbsp Lemon Juice
2 Tbsp Brown Rice Flour
1 Tbsp Coconut Oil
4 Gloves Garlic
Method
Chop the onion and garlic into small chunks.
In a large saucepan sauté in 1 tbsp of coconut oil.
Roughly chop the mushrooms into different sizes as this is great for adding different textures. Add to the onions and sauté for 2 minutes.
While the mushrooms are sautéing add the coconut milk to a blender and blend for 20 seconds. (This ensures that the coconut milk is completely combined and helps to thickens it up slightly)
Add the thyme, water, stock cubes and coconut milk to the saucepan and stir.
Allow to simmer for 5 minutes.
Add the lemon juice and brown rice flour and simmer for a further 15 minutes.
Once the sauce has thickened up slightly you are ready to enjoy.
I love this recipe! It is the perfect summer BBQ recipe and it is super tasty. When I first discovered the dressing/sauce that goes with it I literally put it on everything. You could easily pass the dressing off for a classic Caesar dressing. I just love seeing everyone's faces when you bring out these delicious chunky kebabs and big crunchy slaw. I have never known a meat eater to turn it down!
Ingredients (Serves 4)
Tofu Kebabs
300g Organic Firm Tofu
2 Red Peppers
2 Red Onions
2 Cloves of Crushed Garlic
2 Tbsp Apple Cider Vinegar
2 Tbsp Tamarind Sauce
Fennel Slaw
1 Large Fennel
2 Carrots
1/3 Purple Cabbage
Dressing
20g Cashews
2 Tbsp Lemon Juice
1 Tbsp Wholegrain Mustard
6 Tbsp Water
Method
Preheat the oven to 200C degrees.
In a small bowl add the crushed garlic, vinegar and tamarind sauce.
Chop the tofu, peppers and onions into thick chucks.
Add the tofu to the marinade and sit for 5 minutes.
Using wooden skewers build each kebab by adding a piece of tofu, pepper and onion and repeat until you have used all of the ingredients.
Pop in the oven or on a BBQ until golden.
Thinly slice the fennel, carrots and cabbage and add to a large bowl.
In a blender add all of the dressing ingredients and blend together.
Pour 2/3 of the dressing over the slaw and save the rest for the kebabs.
Once the kebabs are ready, place on a big platter and drizzle with the left over dressing.
Serve with a big bowl of fennel slaw.
This recipe is perfect for dinner. It combines two of my favourite foods: Pesto and Aubergine. Together they are the perfect match and with the rich salty pesto the aubergine is packed full of flavour which just melts in your mouth. I combine them with roasted potatoes and garlicky spinach for a perfect dinner.
Ingredients
Spinach and Basil Pesto
200g Spinach
30g Basil
1/3 Cup Walnuts
1/4 Cup Olive Oil
4 Small Cloves Garlic
Pinch of Salt and Pepper
Method
Wash and roughly chop the spinach and basil.
In a food processor combine all of the ingredients and blitz until everything is combined, stopping occasionally to scrape the sides.
Ingredients (Serves 4)
Roasted Aubergine
2 Aubergines/Eggplants
2 Tbsp Olive Oil
4 Tbsp Spinach and Basil Pesto
Salt and Pepper for seasoning
Method
Preheat the oven to 180C degrees.
Wash and dry the aubergines.
Slice the aubergines in halves length wise.
On a baking tray add 1 tbsp of olive oil.
Place the aubergine halves on to the baking tray with the purple side down and drizzle with 1 tbsp of olive oil.
Place in oven for 15 minutes.
Once the aubergines start to soften spoon 1 tbsp of the pesto mixture on to each half, spreading evenly to completely cover.
Place in the oven for a further 15 minutes until soft and ready to eat.
Chickpea meatballs are one of my favourite comfort foods. They are packed full of flavour and cooked in a rich tomato sauce. I serve them with a big bowl of spelt pasta, wild rice or an Italian salad for a lighter meal. I have tried many recipes before but these are definitely the best, keeping together like a good meatball should.
Ingredients (Serves 4)
Chickpea Meatballs
1 White Onion
3 Cloves Garlic
400g Can Chickpeas
2 Tbsp Chickpea Flour
1/2 Tsp Chilli Flakes
2 Tbsp Dried Italian Spice Mix
3 Tsp Lemon Juice
1 Tbsp Coconut Oil
Tomato Sauce
1 White Onion
2 Cloves Garlic
400g Can Chopped Tomatoes
1 Tsp Lemon Juice
1 Tbsp Xylitol 250ml Water
Method
Chop the onions and garlic roughly and sauté in a saucepan with coconut oil.
Once the onions are translucent add to a food processor along with the rest of the meatball ingredients and a pinch of salt and pepper.
Pulse until everything is combined and you are left with a sticky mixture. Let it rest for 5 minutes while you prepare the sauce.
For the sauce, chop the onion and garlic into a small dice, sauté in a large saucepan with coconut oil.
Once they start to brown add the tomatoes, water and stir.
Add the lemon juice, xylitol and a pinch of salt and pepper. Simmer for 5 minutes.
Using a tablespoon take one spoonful of the chickpea mixture and roll into a ball using your hands. Place into the sauce and repeat.
Allow to simmer for 15 minutes, occasionally turning the meatballs.
Once the meatballs are cooked though. Serve with a big bowl of pasta.
This is not just another kale salad recipe. This salad is packed full of flavour and yumminess. It has creamy beans, little pearls of pomegranate and crunchy pieces of almonds. It goes perfectly with my lemon dressing and is the perfect meal or side dish. I am simply nuts for this dish!
Ingredients (Serves 2)
Salad
1 Bag Kale
400g Can Cannellini Beans
1 Pomegranate
1/4 Cup Pecans
Dressing
2 Tbsp Lemon Juice
1 Tbsp Olive Oil
1 Tsp Apple Cider Vinegar
1 Tsp Rice Malt Syrup
Method
Start by boiling a full kettle.
Trim the kale leaves from their stalks. (The stalks are delicious raw and great with dips)
Using a sieve drain the beans and wash under cold water.
Split the pomegranate in half and use a wooden spoon to lightly tap the seeds out.
Cut the pecans in halves and toast in the oven for 5 minutes at 180C degrees.
In a large bowl add the kale leaves and pour 250ml of boiling water over. As soon as the kale starts to wilt drain the water and set aside.
In a large salad bowl add the kale, pecans, beans and pomegranate seeds and mix together. (I like to use my hands)
In a separate small bowl add the lemon juice, olive oil, apple cider vinegar, rice syrup and a pinch of salt and pepper. Whisk together until everything is combined.
Drizzle over the salad and serve straight away.
Cauliflower Soup with Roasted Mushroom & Cauliflower Croutons
Soup has always been such a great staple of mine. I like to make it in big batches and freeze it for lunches or quick meals. A lot of people ask why I make my own soup but soup is actually one of the easiest things to make, mixing and matching different flavours. It’s also a great way to use up any leftover veggies. My favourite soup has to be cauliflower. It is such a light soup but has a lot of flavour. I add roasted mushroom and cauliflower croutons as it gives an additional crunchy texture.
Ingredients (Serves 4)
1 Whole Large Cauliflower
1 White Onion
2 Organic Vegan Stock Cubes
1 Litre Water
1 Tbsp Wholegrain Mustard
5 Button Mushrooms
3 Cloves Garlic
1 Tbsp Olive Oil
1 Tsp Coconut Oil
Method
Preheat the oven to 200C degrees.
Roughly chop the garlic and onion into chunks.
Using a large saucepan sauté the garlic and onion in coconut oil.
Cut two thirds of the cauliflower into small chunks and add to the saucepan.
Add the stock cubes and water and allow to simmer for 10 minutes.
Using the rest of the cauliflower cut into chunks roughly the same size as a crouton. Repeat this with the mushrooms.
Line a baking tray with baking paper and place the cauliflower and mushrooms on the tray. Drizzle with olive oil and a pinch of sea salt.
Place in the oven for 15 minutes until they are golden and crispy.
In a blender, add the soup and blend on a high setting until you are left with a creamy thick consistency. You will have to do this in 2-3 batches.
Add the wholegrain mustard and stir.
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Serve in large bowls topped with the mushrooms and cauliflower croutons.
When I first started to think about going refined sugar free I thought that I would never get to enjoy dessert again but boy was I wrong! I eat dessert almost every night now and instead of getting that guilty feeling, I actually feel satisfied and full of energy. The key is the type of sugar you use. All of these recipes are refined sugar free. I use a range of substitutes and even use fruit such as bananas to naturally sweeten.
These chocolate protein balls are the perfect on the go snack! They are packed full of pea protein and sweetened with dates. They are super simple to make and last for ages. I like to make a big batch and store them in the fridge or freezer for whenever I fancy a pick me up. They are much better for you then store bought as they don’t contain any preservatives
Ingredients (Makes 9)
1/3 Cup Whole Almonds
1/3 Cup Dates
2 Tbsp Cacao Powder
3 Tbsp Pea Protein
3 Tbsp Organic Desiccated Coconut
1/4 Cup Warm Water
Method
In a food processor add all of the ingredients and pulse until everything is combined and you are left with a large ball.
Using your hands make 9 even balls, coat half of the balls with coconut and leave some bare.
Homemade Pomegranate and Cranberry Chocolates
I know the idea of making your own chocolates might sound a bit crazy but trust me when I say there is nothing better than eating homemade chocolate. The recipe is simple and they look so impressive. I love the taste of raw chocolate as it just melts in your mouth. You can also add whatever you want to them. I have chosen fresh pomegranate seeds and dried cranberries because they just pop in your mouth but you could also use nuts or any other dried fruit. For a chocolate mould I have used an ice cube heart silicon tray which you can buy on online or at a food shop. This is great for making different shapes but if you don’t have a mould you can just pour it over baking paper and when it sets simply break apart.
Ingredients (Makes 12)
1 Cup Raw Cacao Butter
1 Tbsp Coconut Oil
3 Tbsp Agave Syrup
4 Tbsp Cacao Powder
1/2 Cup Fresh Pomegranate Seeds
1/4 Cup Organic Unsweetened Cranberries
Method
On a low heat slowly melt the cacao butter and coconut oil together.
Once they are completely melted add to a large bowl.
Add the cacao powder and agave syrup and stir.
Once everything is combined add the pomegranate seeds and cranberries and stir.
Pour the chocolate mixture into each mould or over baking paper.
Pop into the fridge for 30 minutes.
Once the chocolates are set you can enjoy straight away.
I love a big bowl of crunchy apple crisps. They are the perfect snack or even dessert. I love to use a couple of different types of apples and add a sprinkling of cinnamon for even more flavour. They are really simple to make and last for ages. I like to make a big batch and have them on hand for whenever I am craving a sweet snack.
Ingredients (Serves 2)
2 Green Apples
2 Red Apples
1 Tsp Cinnamon Powder
Method
Preheat the oven to 120C degrees.
Wash and dry the apples.
Using a knife cut each apple in half and remove the stalk.
Using a mandolin (if you don’t have one you can always use a knife) slice the apples into 1mm thin slices.
Line two baking trays with baking paper and place the apple slices on the trays.
Sprinkle half a tsp of cinnamon powder over the slices and place in the oven.
Allow the apple slices to cook on a low heat for 1 hour.
When they are crisp you can enjoy them straight away.
This was one of the first refined sugar free recipes I made and it has been so popular that I had to include it in my eBook. I can't describe how excited I was when I first made them. I couldn't believe how easy they are to make and how just one tart keeps you satisfied. They are quite sweet but just so gooey and fudgy. Anyone who tries them would never know they are refined sugar free, gluten free and dairy free. They are also packed full of plant protein.
Ingredients (Makes 8)
Tart Cases
1/2 Cup Almonds
1/2 Cup Medjool Dates
Caramel Filling
1 Cup Medjool Dates
1 Tbsp Coconut Milk
1 Tsp Almond Butter
1 Tsp Warm Water
1 Pinch Pink Salt
Method
Combine all of the case ingredients into a food processor and pulse until it forms a sticky crumble.
Using your hands grab a small handful of the crumble and make into a ball.
Using your fingers start to push a well into the middle until it forms a little tart case.
Place the tart cases into the fridge while you prepare the caramel filling.
In your food processor add all of the caramel filling ingredients and blend until everything is combined and you have a thick caramel consistency.
Spoon a tablespoon of the caramel filling into each tart case and sprinkle with crushed almonds or cacao nibs.
I don’t know anyone who doesn’t like chocolate. I personally couldn’t imagine a world without chocolate. Anyone who knows me knows I have a big weakness for brownies. There is just something about a rich, gooey brownie that makes me go weak at the knees. So, of course, I had to include a recipe for them! These raw brownies are just so delicious and very very addictive. They are so easy to make and best of all you can eat them straight away!
Ingredients (Makes 10)
1 Cup Pecans
1/2 Cup Hazelnuts
3 Tbsp Cacao Powder
2 Cups Medjool Dates
Method
In a food processor add the pecans and hazelnuts and blend until a rough breadcrumb consistency.
Once the nuts are at the right consistency, add the dates and cacao powder into the processor.
Turn the processor on to medium and let all of the ingredient combine together.
Once your ingredients start to form a large sticky ball it is ready.
Using a deep baking tray lay the mixture out evenly. (I use my fingers as it is quick and easy)
Once you have evenly spread it out, pop in the fridge for about 30-60 minutes and they are ready to be cut and served.
This dessert is the perfect treat! Not only does it look amazing but it is pretty simple to make. You can make a big batch and store them in the freezer and when you want one simply set aside for 5 minutes and you have the perfect treat! The base is rich and gooey and the filling is fresh and light. I always make them for my friends and it always goes down a treat!
Ingredients (Makes 6)
Base
1/2 Cup Medjool Dates
1/2 Cup Almonds
1 Tsp Vanilla Extract
Filling
1 Cup Cashews
1 Cup Water
3 Tbsp Agave Syrup
1 Tbsp Lemon Juice
1/2 Cup Frozen Mixed Berries
2 Tbsp Melted Coconut Oil
Method
Soak your cashews in water overnight.
In a food processor add all of the base ingredients and pulse until you have a sticky ball.
Using a silicon muffin tray evenly press the base mix into each muffin mould. Pop into the freezer while you make the filling.
In a blender add the cashews, water, agave syrup, coconut oil and lemon juice. Blend together until a thick smooth consistency.
Take half of the filling and set aside in the fridge.
With the remaining filling add the mixed berries and blend again until smooth.
Pour the berry mixture into each mould, filling them only half way.
Pop in the freezer for 1 hour.
Once the first layer is slightly set pour the remaining filling which you set aside into the moulds.
Pop in the freezer for 2 hours or until set and enjoy straight away.
Before I went on this crazy journey I loved nothing more than eating a big tub of ice cream. My favourite flavours were chocolate and caramel. This recipe I think represents how healthy food doesn’t have to be boring and just how easy it is to eat delicious food and not feel guilty afterwards. This caramel and chocolate sundae is just so delicious and the chocolate sauce goes hard as soon as you drizzle it on which makes it extra yummy! You could also make this in layers but I always eat it straight away so I get a chance.
Ingredients (Serves 4)
Ice Cream
4 Frozen Bananas
1/3 Cup Dates
1/4 Cup Almond Milk
Chocolate Sauce
1 Tbsp Cacao Powder
2 Tbsp Melted Coconut Oil
2 Tsp Agave Syrup
Crushed cashews for the top
Method
In a bowl soak your dates in hot water for 10 minutes.
While your dates are soaking you can start to make the chocolate sauce.
In a bowl add the melted coconut oil, agave syrup and cacao powder and stir until everything is combined.
Using a food processor add the frozen bananas and pulse 5 times.
Add the almond milk and soaked dates and blend until you have a creamy thick ice cream consistency.
In a large glass add the ice cream and pour over the chocolate sauce.
Sprinkle with the crushed cashews and you have the most delicious dessert.
Crepes filled with Chocolate Sauce and Strawberries
If the thought of making your own crepes fills you with fear look no further. This is such an easy recipe you will have people lining up around the block to eat them. I love to fill them with homemade chocolate sauce and lots of fresh strawberries. I also love this recipe because you can use whatever flour you have in your cupboard. I have chosen wholemeal spelt which is very low in gluten but I also like to use buckwheat flour or brown rice flour to cut gluten out completely.
Ingredients (Serves 2)
Crepes
1 Cup Wholemeal Spelt Flour
1 Cup Water
1 Cup Almond Milk
1 Pinch Baking Powder
Coconut Oil for cooking
Chocolate Sauce
2 Tsp Cacao Powder
2 Tsp Agave Syrup
50g Raw Cacao Butter
10 Strawberries for topping
Method
In a large bowl combine all of the crepe ingredients and whisk together.
Allow the mixture to sit for 5 minutes.
In a small saucepan add the cacao butter and put on a low heat until it is completely melted.
Once melted add the rest of the chocolate sauce ingredients and stir together.
Heat a medium frying pan being careful not to go too high or they will burn.
Prepare the pan with 1/4 tsp of Coconut Oil, evenly distributed, before each crepe.
Using a ladle spoon two thirds of a ladle of batter into the frying pan.
Before the mixture gets too hot lift the pan off the heat tilt the pan around to make sure you have an even thin coating of batter.
Allow to cook until golden on each side and repeat until you have finished the batter.
Wash and slice your strawberries into the thick slices.
Lay the crepes open and fill with strawberries and chocolate sauce and enjoy.
Snacks are such an important part of my life, there isn’t a day where I don’t snack on something. There is absolutely nothing wrong with snacking as long as it doesn’t give you a crazy sugar high. These two recipes are my favourite two snacks. They are both easy to make and last a while so you can make a big batch at the start of the week. They are also the perfect size to carrying around or take to work.
Veggie Crisps
Ingredients
2 Carrots
2 Fresh Beetroots
2 Parsnips
Salt for seasoning
Method
Preheat the oven to 120C degrees. (The secret is to bake them on a very low heat for a long time)
Using a mandolin or peeler slice each of the veggies into thin slices.
Place each slice individually on a baking tray lined with baking paper.
Pop in the oven for 1 hour or until completely crispy.
Ingredients
400g Can Organic Chickpeas
1 Tbsp Olive Oil
1 Tsp Smoked Paprika
Salt for seasoning
Method
Preheat the oven to 200C degrees.
Run the chickpeas under water to clean.
Place on a baking tray and drizzle with olive oil and paprika.
Cook in the oven and until lightly brown.
Dips
Being vegan doesn’t mean that you can’t enjoy any dips. Actually there are so many healthy options such as flavoured hummus, baba ganoush and guacamole. I have included 2 of my favourite dips which I make at least once a week and taste so yummy.
Ingredients
1 Ripe Avocado
1 Small Red Onion
A handful of Coriander
1 Fresh Tomato
1/2 a Lime’s Juice Pinch of Salt
Method
Chop the red onion and tomatoes into small cubes.
Cut the avocado in half and scoop into a bowl. Using a fork start to mash the avocado until it resembles a chunky paste.
Add the chopped onion, tomato and lime juice into the bowl and mix through. Finally add a handful of torn coriander (make sure to wash first) and a pinch of salt and you are ready to eat!
Ingredients
400g Can Organic Chickpeas
4 Tbsp Olive oil
1 Clove of Garlic
Tsp Tahini
1/2 a Lemon’s Juice
Peeled and Roasted Medium Beetroots
Pinch of Salt
Method
In a food processor add all of the ingredients.
Blend on a high speed until the mixture is smooth and pink.
Once the hummus is ready place in a bowl and serve with fresh veggies.
Sauces play a big part in cooking and there are some great plant based options that would fool anyone. I love how similar each sauce looks but how they taste so different.
Ingredients
200g Organic Soft Tofu
4 Tbsp Lemon Juice
Method
In a high power blender add all of the ingredients and blend until you have a thick consistency.
Add salt to taste.
Ingredients
40g Cashews
100ml Water
1 Small Clove Garlic
Method
In a high power blender add all of the ingredients and blend until you have a thick consistency.
Add salt to taste.
Ingredients
50g Cashews
50ml Water
Method
In a high power blender add all of the ingredients and blend until you have a thick consistency.
Add sugar to taste for a dessert cream.
Read the labels of everything including food that is labelled organic.
Reading every label of every food item can be a bit annoying but if you can start to it is crazy how you start to view things. You will find yourself probably getting a bit annoyed at why they are putting all this nasty stuff in but after that you will get to know what is ok to eat and what you should stay clear of.
Don’t eat anything that contains 50% sugar as the total carbohydrates.
This is such a good tip that I was once told and all you need to do is check what you eat. On the back of almost everything you buy they tell you how many grams of fat, how much carbohydrate etc is in it. If you read the carbohydrates just below it tells you how much sugar makes up the total carbohydrates. If the sugar content is over 50% of the carbohydrates then put it down. For example if it has 50g of carbohydrates and of that 30g is sugar, it is definitely not good for you.
Try and exercise 20 minutes every day.
You don’t have to go to the gym for 2 hours every day to get some great results. Simply doing 20 minutes of exercise everyday will give great results and you will feel a lot better. I do 30 minutes of yoga everyday as it makes me feel fantastic.
Allow yourself at least 2 cheat meals a week.
This is so important as you are not on a diet! This isn’t supposed to be torture, this is you changing your lifestyle so you feel more in control and can enjoy food more! If you want to a piece of cake then have a piece of cake. There are so many refined sugar free recipes out there (and in this eBook!) so go ahead and enjoy them.
Start small.
This isn’t an overnight process. It took me 3 years to become vegan. This is a journey and it takes time. I didn’t wake up one day and say that’s it I am going vegan, gluten free and refined sugar free. It took me a while to get here and I am still learning every day. Why not try cutting one thing out of your diet or even just reducing the amount you consume. Slowly you will want to do more. You are the only one who knows what your body needs, so take it slow.
Believe in yourself!
Believing in yourself is easier said than done. I know so many people that say I can’t do this or I would never be able to do that. I know that when you believe in yourself it does start to happen. Start by writing down one goal and repeat it to yourself every morning. See it happening, believe it will happen and trust me it will happen!