Author page: Tracy Guild

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Smashing Squash Soup

April 19, 2016 0

Smashing Squash Soup! This soup is unbelievably velvety and rich-tasting, yet it is so healthy and also simple to make. Once the squash and onion are roasted, the blender does the rest of the work and soup is served! It is a delicious warming winter soup a wonderful way to warm you up after a damp, cold, wet run! The butternut provides significant amounts of potassium, important for bone health, and vitamin B6, essential for the proper functioning of both the nervous and immune systems as well as lots of vitamin A. The added cashews give a wonderful creaminess to the soup whilst boosting the protein content as well as providing an abundant source of essential minerals. Manganese, potassium, copper, iron, magnesium, zinc, and selenium are all found in these nuts. I did make one change to this recipe. I peeled & chopped the butternut before roasting to cut down on cooking time, apart from that I kept everything the same and it was. Serves 4. Ingredients 3-lb whole unpeeled butternut or other deep orange winter squash 1 large or 2 small whole, unpeeled onions 2 cups water, plus more, if desired, to thin 1/2 cup soaked and drained raw cashews 1 tablespoon freshly squeezed lemon juice 1 teaspoon fresh rosemary (see note) 1 teaspoon sea salt 1/4 teaspoon cinnamon 1/8 teaspoon allspice 1 medium-large clove garlic Preheat oven to 450°F. Line a baking sheet with parchment paper. Place the squash and onion on the prepared sheet and bake for an hour or longer, until the squash is completely tender when pierced through. (Baking time will vary depending on the size of the vegetables. If you use 2 smaller squash to total 3 pounds, they will cook quicker.) Remove squash and onion from oven and cut the squash lengthwise to accelerate cooling so you can handle. Meanwhile, add the water, cashews, lemon juice, rosemary, sea salt, cinnamon, allspice, and garlic to a blender. Puree until smooth and silky. Remove the skins and seeds from the squash and add the flesh to the blender. Remove the outer tough layer of skin from the onion and add the whole roasted onion to the blender. Puree with the cashew mixture until smooth. If your blender isn’t large, puree in batches.) If more water is needed, add enough to loosen/thin the mixture and puree again. Transfer the mixture to a pot, scraping the blender with a spatula to loosen all the mixture. Gently heat the soup, season with extra salt if desired, and extra water to thin if you like, then serve. Spices Note: Children may enjoy this soup without rosemary, and even without the cinnamon and allspice. The caramelized onion and roasted squash add so much flavour! Idea: This soup is so thick it can stand in for a pasta sauce—try in a baked pasta! Thank you to Dreana Burton from Plant-powered kitchen for permission to use her recipe. http://plantpoweredkitchen.com/

Vitality Cake

March 29, 2016 0

Vitality Cake If you only ever make one cake, make it this one! It really is one of my favourite cakes. (I think I may say that a lot!? But really it is, definitely in my top 5!) It is certainly the cake I make the most… and everybody who has tried it loves it! Although it is cake it just feels like a healthy treat, made with wholemeal flour and packed with healthy ingredients. It’s a great cake for runners, full of nutrient rich seeds, nuts and fruit and it contains no added fat or sugars, only the healthy plant oils in the nuts and seeds and natural fruit sugars. Because of this it won’t keep as well as fruit cake & is best eaten in 2 to 3 days. It is tasty eaten warm if you can’t wait to tuck in! It is a dense moist cake that is filling and nourishing great after a run or when you are out on a long walk. It would be interesting to hear from ultra-runners as I’m sure it would be a good thing to eat on an endurance race. Maybe some of the Vegan Runners Endure 24 team should give this a try and let us know how they get on? Ingredients Date Puree 2 cups of (250g) stoned dates 1 ¾ cups (300ml) water Cake 1 ¼ cups (185g) whole wheat flour 1 tsp baking powder 1 tblsp cocoa powder 1 tsp cinnamon 1 tsp mixed spice ¼ tsp nutmeg 3 ½ cups (500g) any dried fruit (Sultanas, raisins, chopped apricots or prunes. If the fruit is hard soak for a couple of hours.) ½ cup (75g) seeds (sunflower, sesame, linseed, pumpkin.) ½ cup (80g) ground almonds Juice of 1 orange & 1 lemon Oven 140c/275F/Gas 1 The one thing I like about this recipe is it is different every time you make it. I actually use 3 cups of fruit & 1 cup of seeds & it worked very well. I also like to use cranberries too but that is my personal tweaks!) Grease & line the base of a 23cm round cake tin or 23cm x 30cm rectangular tin. To make the date puree, put the dates in a pan with the water & simmer for 10 minutes or until meltingly soft. Cool then puree with a blender. (I cheat & use Whitworth’s Chopped Dates & then no chopping or pureeing is necessary.) Sift the flour, baking powder, cocoa and spices. Add the fruit, seeds and nuts. Mix in the date puree, lemon & orange juice. If it still seems a bit stiff & dry you can add a little soya or your preferred plant based mylk. Spread in the prepared pan & bake for about 1-1 ¼ hours until firm on top & the skewer comes out clean. Remove from oven & stand the tin on a wire rack. Once cool remove the cake from the tin and wrap in parchment & foil to keep moist. Thank you to Lisa Fabry of Divine Vegan Deserts for permission to use her recipe. http://divinevegan.com/

Coconut Samosa Potato Salad

March 4, 2016 0

Coconut Samosa Potato Salad For those of you out there that haven’t heard of Salad Samurai by Terry Hope Romero I can’t recommend it highly enough. It is definitely in my top 5 vegan cookbooks and it has totally transformed my idea of what a salad is! Everything I have made from it has been utterly delicious and everyone I have made things for has been totally impressed too. If, when you think of salads, you think of a bit of iceberg, tomato and cucumber then you definitely need to check this book out! It is split into different sections for the seasons and there are also sections for toppings and dressings so you can make your own salad creations if you wish. I think the most interesting discovery for me was warm salads which was not really something that was in my repertoire until the last year. The list of ingredients can be a bit daunting but I really recommend giving it a try. This, warm curry, salad is perfect for carb loading the night before a run or tucking into when you get back. Protein packed chickpeas, peas and cashew nuts boost the nutritional content and the potatoes make it really filling and satisfying too. It’s totally delicious! Ingredients Potato Salad 2 lbs russet potatoes 1 cup fresh or frozen peas 1 cup chickpeas 1 red onion finely diced 1 ½ cups coriander ½ cup fresh mint (I didn’t use mint as it’s not a flavour I’m personally not that keen on!) ¾ cup unsalted cashews Warm Curry Dressing 3 tablespoons of vegetable oil 6 curry leaves (leave out if you can’t find them) 4 tsp curry powder 1/3 cup freshly squeezed lime juice ½ tsp cayenne pepper ½ tsp salt Salad Garnish 2 cups of gently crushed papadum (I didn’t use this) ½ cup toasted, unsweetened coconut flakes (I’ve made it with & without coconut, both were delicious!) 1 tbsp garam masala Instructions Scrub or peel potatoes. Dice into 1 inch cubes, transfer to large pot & cover with 3 inches of water. Bring to a boil over a high heat, reduce heat to medium and simmer for about 25 minutes or until tender & easily pierced with a fork. About 2 minutes before the potatoes seem to be done, stir in the peas & cook until bright green but firm. Drain & set aside the potatoes & peas. Prepare the dressing: Heat the oil in a small saucepan over a medium heat. Add curry leaves & fry for about 1 minute until crisp, & turn of the heat. Stir in the curry powder to gently cook the spices in the oil & set aside to cool for 1 minute. Whisk in the lime juice, cayenne & salt. Transfer the potatoes & peas to a large serving bowl & add the chickpeas, onion, coriander, mint & cashews. Pour the dressing over the salad & mix well. Heap on the crushes papadum & coconut & dust the top of the salad with garam masala. Serve away! Thanks to Terry for permission to use her recipe. http://plantpoweredkitchen.com/

Almond Zen Granola

February 22, 2016 0

ALMOND ZEN GRANOLA I love breakfast! I didn’t use to but since starting running I have discovered a great love for it! The thought of what I’m going to eat when I get in from an early morning run can keep me motivated to run faster! I like variety too, even if I’m into a phase of enjoying smoothies I rarely have the same combination two days running. I love this granola recipe from Dreena Burton’s Plant Powered Families. Simple and quick to put together it has no oil and gets the sweetness from brown rice syrup and the dried fruit. It has the perfect balance of flavour and texture . . . granola Zen! I think it’s a great breakfast for runners, protein packed seeds and nut butters, iron rich molasses and of course the fibre rich oats are a great carbohydrate and good source of magnesium. I like adding granola to overnight oats or smoothie bowls to add crunch or just eating it topped with fruit and soya yoghurt. I’m sure it would be delicious with any type of plant based mylk but particularly almond or coconut. The next thing I’m going to try it with is this vanilla cashew yoghurt that I’ve just found a link to. It sounds scrummy! http://plantpoweredkitchen.com/vanilla-cashew-yogurt-vegan/ Makes about 5 1/2 cups Recipe 3 cups rolled oats 3 tablespoons raw pumpkin seeds or sunflower seeds (I used a mixture of both!) 1 teaspoon cinnamon 1/4–1/2 teaspoon ground cardamom to taste 1/4 teaspoon sea salt 2–2 1/2 tablespoons almond butter (see note) 2 tablespoons pure maple syrup 1/2 teaspoon blackstrap molasses 1/3 cup brown rice syrup 1 teaspoon pure vanilla extract 1/2–3/4 cup combination of raisins and chopped dates 1 teaspoon lemon or orange zest (I’m not mad keen on zest so I didn’t add this.) Preheat oven to 300°F and line a large rimmed baking sheet with parchment paper. In a bowl, combine the rolled oats, seeds, cinnamon, cardamom, and sea salt and stir through until well combined. In another bowl, first combine the almond butter with the maple syrup and molasses, stirring to fully blend. Next, add the brown rice syrup and vanilla extract, and stir through. Add wet mixture to the dry ingredients, and combine until well incorporated. Transfer mixture to your lined baking sheet and spread out evenly. Bake for 25–28 minutes, stirring a couple of times while baking to ensure the mixture bakes evenly. Remove from oven, stir in raisins and dates, and bake for another 2–3 minutes. Remove from oven, stir in lemon zest, and let cool completely. Once cool, store in an airtight container. Eat straight up, or with non-dairy milk or yogurt. Nut Butter Note: Nut butters can be tricky to measure exactly, which is why there is some wiggle room in this measurement. Anywhere from 2–2 1/2 tablespoons will work fine. Also, you can substitute another nut butter if you prefer—like cashew or peanut butter. Thanks to Dreena Burton for permission to use her recipes from Plant Powered Families. http://plantpoweredkitchen.com/

Squidgy Fruit Cake

October 20, 2015 0

SQUIDGY FRUIT CAKE When I first became vegan, and long before I became a runner, I was worried that being vegan would stop me being able to eat cake. I’m not a big cake eater but I love Christmas & Simmel cake. In fact any kind of fruit cake really! So I was really happy to discover Lisa Fabry’s book, Divine Vegan Deserts a few years ago. It is full of fantastic cakes and puddings but the Squidgy fruit cake really took my fancy, especially as it was coming up to Easter. This cake was easy to make and totally delicious. It’s packed full of delicious fruits and, most importantly for me, contains lots of lovely marzipan which help keep this cake sticky and moist all the way through. I have tampered with the recipe a few times. I have not frozen the marzipan & it worked out fine & I’ve also used dried apples instead of pears when I couldn’t get pears & it was still good although I do prefer the pear version. It is a very quick & easy cake to make but it does take 2 hours to bake. So I recommend putting this cake in the oven & then going out for a run while it’s cooking. After all you’ll be able to enjoy your cake so much more after a good run! According to Lisa the cake gets better after a few days but I can’t comment on this as it’s never lasted that long! Recipe 1 pack (250 g) marzipan 1 ¼ cups (200 g) dried pears, chopped 1 ¼ cups (200 g) dried apricots, chopped 1 ¼ cups (200 g) sultanas 1 cup (250 ml) orange or apple juice 2 ½ cups (350 g) wholemeal or spelt flour 3/4 cup (100 g) ground almonds zest of 2 lemons 1 cup (200 g) brown sugar 3 tablespoons flax meal, whisked with 2/3 cup (160 ml) water 2/3 cup (160 ml) oil The night before you make the cake, chop the marzipan into 1cm (1/2”) cubes and lay on a baking tray or freezer box in a single layer. Freeze overnight. Chop the apricots and pears and put in a large bowl with the sultanas and juice. Cover and leave to soak overnight. The day that you bake the cake, preheat the oven to 140°C/275°F/Gas 1. Line the base and sides of a 23cm (9”) deep, loose-based cake tin with a double layer of baking parchment, extending it about 5cm (2”) above the level of the pan. This will prevent the cake from burning during the long cooking time. Sift the flour into a large bowl. Add the ground almonds, lemon zest and sugar. Whisk the egg replacer and water until fluffy. Add egg replacer, oil, frozen marzipan and soaked fruit to the flour and mix thoroughly. It should be a heavy mixture, hard to stir. You’ll know it’s right if, when you hold up a spoonful of mixture, it slowly drops off the spoon. If it seems too dry, add a little more juice, or some non-dairy milk to loosen it a bit. Spoon into the baking tin and flatten down. Bake for around two hours, maybe a little more or a little less, until cooked but not too dry. To test if the cake is ready, insert a metal or wooden skewer into the centre – if it comes out clean, it’s cooked. If the cake starts to get too brown before it is cooked, cover with foil. When it’s done, remove from oven and stand the tin on a wire cooling rack to cool. Then remove the cake from the tin and wrap in parchment and foil to keep it moist. Be careful not to overcook this cake or you’ll end up with ‘Dry Fruit Cake’ which isn’t nearly as nice. Thanks to Lisa Fabry for permission to use the recipe & photo. http://divinevegan.com/

Tofu in Cashew Ginger Sauce

September 2, 2015 0

TOFU IN CASHEW GINGER SAUCE What I like about this recipe is how versatile it is. You could make it so many different ways by changing the nut butter used or using a different protein source like tempeh or chickpeas. It is really adaptable. Again like all the recipes I’ve made in Plant Powered Families it has been quick and simple and everyone has really enjoyed it. I’m looking forward to trying out some different variations, next time I’m going to try and make it with almond butter and leave out the maple syrup. I might also serve it with quinoa for an even greater protein packed meal. Tofu is a great food for vegan runners as it is a good source of protein and contains all eight essential amino acids. It is also a good source of calcium and iron and the minerals manganese, selenium and phosphorous. In addition, tofu is a good source of magnesium, copper, zinc and vitamin B1. We served it with brown basmati rice and broccoli. My partner had just got back from a run and said he felt this was the perfect dinner to have after a run! Serves 4–5 1/3 cup unsalted cashew, almond, or peanut butter 1/2–1 tablespoon peeled and roughly chopped fresh ginger 1 small-medium clove garlic, chopped or sliced 3 tablespoons tamari or coconut aminos 3 tablespoons apple cider vinegar or coconut vinegar 2 tablespoons pure maple syrup 3/4 cup water 1 package (12 oz) firm or extra-firm tofu (see note for substitution ideas) Preheat oven to 375°F. Using an immersion blender or standard blender, combine the nut butter, ginger, garlic, tamari, vinegar, and maple syrup and puree. Add the water and puree again until smooth. Pour a little of the mixture into an 8″ × 12″ baking dish to cover the bottom. Slice the tofu into 1/4″–1/2″ thick squares. Lay on the bottom of the baking dish and pour in the remaining sauce to cover evenly. Cover with foil and bake for 15–17 minutes. Remove the foil, stir through, and bake again, uncovered, for 4–7 minutes, until the sauce has thickened. Do not overbake or the sauce will become too thick. If it does thicken too much, simply add a touch of boiled water and gently stir through. Serving Suggestions: This is amazing served over brown basmati rice or quinoa, or over a bed of bright, stir-fried greens with baked sweet potatoes on the side. Try leftovers mashed in a sandwich filling or rolled in rice paper wraps with fresh veggies. Tofu Substitutions: Instead of tofu, try cooked chickpeas, cubed tempeh, or a mix of vegetables like cauliflower, bell peppers, and cooked sweet potatoes. Thanks to Dreena Burton for permission to use her recipe. http://plantpoweredkitchen.com/

Natural Berry Jam

August 18, 2015 0

NATURAL BERRY JAM When I first got given unlimited access to a huge amount of black currants I asked friends what I should make with them but said that I didn’t want to make jam. Now, I’ve never made jam, but I had this idea you needed to use lots of sugar, boil it for ages and use specialist equipment. However, eventually I found this recipe in Dreena Burton’s Plant Powered Families book which totally tips this perception on its head. The jam is naturally sweetened with the dates so no need for adding refined sugar. I chose to use pre-chopped dates as it saved even more time and, of course, I substituted black currants for the berries. I think the whole recipe took no more than 15 minutes to make! This jam is perfect for vegan runners because it also has the additional benefit of chia seeds. Apparently chia is the ancient Mayan word for “strength” and it has recently become recognised as a superfood. Chia is a good source of protein, calcium, manganese, magnesium and phosphorous and also contains zinc, iron, potassium and some B vitamins. They are also a good source of omega 3. Although the recipe says use white chia you may find it easier to buy black chia and I’m sure it won’t make too much difference to the result especially if you are using dark berries. We tried the jam out on homemade bread with peanut butter and it was delicious. This will definitely be my go to jam recipe from now on. I hope you like it. Makes 1 & ¾ –2 cups 3 – 3 & 1/2 cups (roughly 1 lb) sliced/chopped strawberries, whole blueberries, or raspberries (or a combination of the three; see note) 1/2 packed cup finely chopped dates (see note) 2–3 pinches sea salt 2 teaspoons ground white chia seeds 1/2–1 teaspoon lemon zest to taste Extra sweetener to taste (optional; see note) Combine the berries, dates, and sea salt in a saucepan over medium-low heat. Once the fruit breaks down and the mixture begins to bubble, reduce heat to low. Cover, and let simmer for 10 minutes. Add the chia and lemon zest, and cook for another 3–5 minutes until the jam thickens. Add extra sweetener to taste. Let cool, then refrigerate. Berries Note: Since large berries can throw off proper measuring, slice or roughly chop larger berries before measuring 3 cups. For reference, a 1-pound clamshell container of strawberries is 3–3 & 1/2 cups chopped strawberries. Dates Note: The dates will darken the mixture slightly (mostly noticeable with strawberries). They also help thicken the jam, so give this sweetening twist a try! Sweetener Note: The dates usually lend enough sweetness. However, depending on the variety and ripeness of berries, you may want to sweeten. Options include a few tablespoons of coconut sugar, a drizzle of pure maple syrup, or a few pinches of stevia. Thanks to Dreena Burton for permission to use her recipe. http://plantpoweredkitchen.com/

Lentil Pumpkin Seed Pie & Lemon Tahini Dressing

August 4, 2015 0

LENTIL PUMPKIN SEED PIE Dreena describes this recipe as somewhat like meatloaf. Now meatloaf isn’t something which is particularly eaten in the UK but the picture in the book was enough to make me want to give this a try! We took a few slices on a picnic and it held together really well so we could just eat it with our hands. It was a great protein based addition to our picnic along with hummus and veggies. We then ate it with the Lemon Tahini Sauce and broccoli for dinner one night and that was totally delicious. I kept to the recipe really closely with no substitutions. However, I had recently found lots of bottles of vegan Worcestershire sauce in the cupboard and was thrilled to find a recipe that needed some. So thrilled in fact that I used two tablespoons instead of teaspoons! It gave it a very, Worcestershire sauce flavour, but it was still a lovely pie. Lentils and pumpkin seeds are great for vegan runners and this pie is definitely a tasty way to eat them. Don’t forget to make the sauce too! Serves 4–5 1 & 1/2 cups chopped onion 3/4 cup dried brown lentils 1/2 cup chopped celery 1& 1/2 cups plus 2–3 tablespoons water, divided 1 cup rolled oats 2 tablespoons tomato paste 1 teaspoon dried oregano 1/2 teaspoon dried rosemary 1/8 teaspoon sea salt 1 medium-large clove garlic, roughly chopped Freshly ground black pepper to taste 2 tablespoons tamari or coconut aminos 1 tablespoon balsamic vinegar 2 teaspoons vegan Worcestershire sauce 2 teaspoons blackstrap molasses 1/2 cup pumpkin seeds In a large pot over medium-high heat, combine the onion, lentils, celery, and 1 & 1/2 cups of the water. Bring to a boil. Reduce heat to medium-low, cover, and let cook for 28–32 minutes, until the lentils are soft and have absorbed all the water. If the lentils are dry at 25 minutes but still not tender, add another couple tablespoons of water, cover, and cook 5–10 minutes more. If the lentils are cooked and there is more than a tablespoon of water in the pot, simply drain off the excess water. Preheat oven to 375°F and lightly oil a pie plate. In a food processor, combine the lentil mixture with the oats, tomato paste, oregano, rosemary, sea salt, garlic, black pepper, tamari, vinegar, Worcestershire sauce, and molasses, and puree until just fairly smooth, but retaining some texture. Add the pumpkin seeds, and pulse through several times to break up. Transfer the mixture to the prepared pie plate and distribute evenly. Bake for 27–30 minutes, until lightly browned and just firm. Let stand for a few minutes (it will firm more as it cools), then slice into wedges and serve with suggested lemon tahini sauce. LEMON TAHINI SAUCE Tahini was another ingredient I never really liked but knew it was good for me so I persevered just adding a little bit in recipes and now I really like a good lemon tahini dressing and this IS a good dressing! I would recommend using a light tahini if, like me, you are unsure about the flavour of tahini. However, if you do like tahini, the darker one is considered to be healthier. Tahini is made of sesame seeds and therefore is a good source of protein and vitamin E. It also contains important minerals for vegan runners, such as calcium, iron and magnesium. The lemon juice adds a boost of vitamin C as does the parsley which is also a great source of vitamin K and iron. This sauce is delicious and easy to whiz up in a few minutes. We ate it with the Lentil & Pumpkin Seed Pie and on top of baked kale and on roasted veggies. I will definitely make this dressing again and again it is wonderful. Makes about 1 & 1/4 cups 1/2 cup tahini 2–3 tablespoons fresh parsley leaves 1/2 teaspoon sea salt 1/3–1/2 cup water 3–3 & 1/2 tablespoons freshly squeezed lemon juice 1/2 tablespoon tamari or coconut aminos 1/2–1 & 1/2 tablespoons pure maple syrup to taste (see note) In a blender or using a handheld blender and a deep cup, puree the tahini, parsley, sea salt, 1/3 cup water, 3 tablespoons lemon juice, tamari, and 1/2 tablespoon maple syrup. Puree until smooth. Add extra lemon juice and maple syrup as desired, to taste. For a thinner sauce, work in another 1–2 tablespoons of water. Maple Syrup Note: The maple syrup helps balance the bitterness of the tahini. For adults, you may not want any, or you may want just 1/2 tablespoon. Serving Suggestions: This sauce is very versatile. You can use it on leafy greens, massage into a kale salad, toss through cooked quinoa, or stir into hot noodles. It’s also delicious drizzled over veggie patties and loaves. Definitely try it with the Lentil Pumpkin Seed Pie. Thanks to Dreena Burton for permission to use her recipe. http://plantpoweredkitchen.com/

Blueberry Lassy Muffins

July 31, 2015 0

BLUEBERRY LASSY MUFFINS My quest to use up all these blackcurrants has led to me finding yet another Dreena Burton recipe that I could substitute the blackcurrants for the blueberries. Apparently “Lassy” is an affectionate term for molasses in Newfoundland, where Dreena grew up. Now, personally I’m not a big fan of molasses, but I know it is good for me & I didn’t want to waste any of the blackcurrants so I gave it a try. I don’t usually use the sugar in Dreena’s recipes when maple syrup is also used. However, I decided to use it this time as I know that blackcurrants can be a little tart! Molasses is a good source of calcium, iron and magnesium and ginger is believed to be a good natural anti-inflammatory. Some people also believe ginger can reduce exercise induced muscle soreness. I’d also recommend using an ice-cream scoop to put the batter into the muffin cases as it makes it easier to get them all the same size. So, I think these muffins are a great, tasty treat for a runner which also has some healthy beneficial ingredients. We tried some of them with the berry jam on which was delicious. They are great for a breakfast treat with a plant based milk hot chocolate or just as a tasty snack after a run. I gave these muffins to five different people, only two of whom were vegan, but everyone loved them. I hope you do too. Makes 10 –12 muffins 2 & 1/4 cups whole-grain spelt flour 1/4 cup coconut sugar or other unrefined sugar 1 teaspoon cinnamon 1/2 teaspoon allspice 1/4 teaspoon sea salt 1/4 teaspoon ground ginger 2 teaspoons baking powder 1/2 teaspoon baking soda 2 tablespoons blackstrap molasses 1/2 cup unsweetened organic applesauce 3/4 cup plain nondairy milk 1/3 cup pure maple syrup 1 teaspoon pure vanilla extract 2/3–3/4 cup blueberries (see note for frozen) Preheat oven to 350°F. Line a muffin pan with cupcake liners. In a large bowl, combine the flour, coconut sugar, cinnamon, allspice, sea salt, and ginger. Sift in the baking powder and baking soda. Stir through until well combined. In a medium bowl, combine the molasses with the applesauce. Then whisk or stir in the milk, maple syrup, and vanilla extract, and mix together. Gently fold the wet mixture into the dry mixture and mix until just combined (do not overmix), then fold in the berries. Spoon the mixture into the cupcake liners (this will fill 10–12 cupcake liners nicely full). Bake for 22–24 minutes (smaller muffins need less time, and also berries may affect baking time; see note), until a toothpick inserted in the centre comes out clean. Blueberry Note: These have been tested with frozen small and large blueberries. With large blueberries, the muffins take longer to cook through, as the batter around them takes longer to set. So, you may need another minute or two. With small (wild) blueberries, they set quicker, in around 22–23 minutes (or a little longer if you’re making just 9 large muffins). Thanks to Dreena Burton for permission to use her recipe. http://plantpoweredkitchen.com/

Raw Black Currant Cheesecake

July 22, 2015 0

Raw Vegan Cheesecake My next door neighbour has just moved in & inherited a huge, & I mean HUGE, patch of black currants. She just can’t use them all so I can go & help myself! A mass picking & baking frenzy has been happening over the last few days! So far I’ve made black currant muffins, black currant scones, a black currant jam, (which I will share the recipe for another time) a black currant soup & I’ve got a black currant vodka which will hopefully be ready for winter! (My neighbour is also being unwittingly converted to vegan recipes through being given samples of all my baking!) However the recipe I wanted to share today is the raw blackcurrant cheesecake that I created myself. Everyone who has tried it has liked it, although some found it a little bit sharp so you may like to add more sweetener. It really is a simple dish to create and full of great ingredients for runners. Black currants were recently on a TV programme about superfoods and apparently contain more antioxidants than blueberries, raspberries and strawberries so that’s a great start. Then it’s also has a protein boost from the delicious almonds and cashews. I’m sure you could also just substitute different berries if you are not lucky enough to have a free supply of black currants. This really is a quick and easy recipe to make. The only time consuming thing is soaking the cashews overnight & waiting for the topping to set. I hope you like it. Base 1 cup of medjool dates (You can probably use other dates but these are the king of dates, really sweet and like a caramel toffee.) 1 cup of ground almonds (You can probably use other nuts like pecans or walnuts.) Topping 1 & 1/2 cups cashews 1 & 1/4 cups of black currants 1/3 cup of coconut oil 2 tablespoons agave nectar 1 tablespoon of lemon juice Soak the cashews overnight. Place the dates and almonds in a food processor & whizz up until they start to stick together. Place into a cake or flan tin with a loose bottom (That’s the tin’s bottom, not yours!) Press down to create a firm base. Place cashews, black currants, oil, agave and lemon juice into the food processor and blend until smooth. Place on top of the base and place in the fridge for at least 4 hours. I left mine for about 8 hours but you can probably place in the freezer to speed up the process.

Dips, Dips, Dips (& more dips!)

July 16, 2015 0

HUMMUS 101 I love hummus… but I have a dark secret! I have always made a terrible hummus and have never found a good recipe, so I always buy it from supermarkets. However I thought I’d try again when I got Dreena Burton’s new book. I am SO happy I did. This is the best ever hummus recipe. Make it now! I’m never going back to supermarket hummus now. If you use canned chickpeas it only takes a few minutes to wiz up a big batch. I think the nutritional yeast really adds to the flavour and also gives you some B12 so I reckon it’s a win, win! I’d recommend making the recipe exactly as Dreena suggests and then you can adapt it to suit your own personal taste, for example maybe add a bit more garlic or less tahini. I also really like the fact there is no oil in this recipe. Enjoy! Makes 4–41/4 cups 4 cups cooked chickpeas (rinsed and drained, if using canned) 1/4 cup tahini 2–3 tablespoons nutritional yeast 1 medium clove garlic, sliced or quartered 1 teaspoon sea salt Freshly ground black pepper to taste 4–5 tablespoons freshly squeezed lemon juice to taste 2–4 tablespoons water In a food processor, combine the chickpeas, tahini, nutritional yeast, garlic, sea salt, black pepper, lemon juice, and 2 tablespoons of the water, and puree until smooth, adding 1–2 tablespoons water to thin as desired. Stop to scrape down the sides of the bowl a few times, and continue pureeing until very smooth. Season to taste with additional salt, black pepper, and/or lemon juice, and serve. RED LENTIL HUMMUS So, after finding a great hummus recipe, I’ve been exploring lots of different dips. Although I’m a big chickpea fan this lentil hummus recipe really caught my eye. It takes a little longer to make than the Hummus 101 because you have to cook the red lentils first, however it really is worth the while. I think I liked this even more than I like regular hummus. It really is a scrummy dip and again is very easy to make. Makes about 3 cups 1 cup dried red lentils, rinsed (see note) 2 cups water 1–2 medium-large cloves garlic (see note) 3 1/2–4 tablespoons tahini 1 teaspoon sea salt 1 teaspoon ground coriander 1/2–1 teaspoon lemon zest (see note) 1/4 teaspoon paprika 2 tablespoons red wine vinegar 1 tablespoon freshly squeezed lemon juice Place lentils and water in a large saucepan. Bring to a boil and then reduce heat to very low. Cover and let cook until all the water is absorbed and the lentils are fully softened, about 20 minutes. Remove from heat and allow to cool for 1/2 hour or longer. In a food processor, add the cooked lentils, garlic, tahini, sea salt, coriander, lemon zest, paprika, vinegar, and lemon juice. Puree until smooth. Add more garlic or salt to taste. This mixture is much looser than a traditional hummus. When refrigerated, it thickens considerably. So, you can enjoy it a little thinner, or wait until it is chilled. Serve with whole-grain pitas or tortillas. Lentils Note: You can make the lentils a day or two in advance, and then refrigerate until ready to use. They will already be chilled for this dip, and therefore the puree will be thicker. Garlic Note: Adjust garlic to taste. Lemon Zest Note: While zest may seem like an unusual addition here, it truly adds some lovely flavour. Ideas: Try adding 1/2 teaspoon of cumin to this puree for extra spice. You can bump up the garlic quotient for adults, and also try adding a punch of heat with hot sauce. If you want to add fresh herbs like cilantro, basil, or parsley, wait until the dip is cooled and then puree through. Kitchen Tip: You can always make a double batch if you think you’d like to store portions of this dip in the freezer! PUMPKINCREDIBLE HUMMUS The picture of this dip looked beautiful so I was keen to try it. I liked the fact it used two types of beans and it’s got a vegetable (pumpkin) and some seeds in there too. It’s a creamy, lightly smoky hummus and has the brilliant flavour and colour of pumpkin! I was lazy and didn’t toast the pumpkin seeds and it still tasted great. Makes about 5 cups 1 can (14 oz) chickpeas, rinsed and drained 1 can (14 oz) white beans (cannellini or other), rinsed and drained (see note) 1 cup pure pumpkin puree 1 1/2–2 tablespoons tahini to taste 1 1/4 teaspoons sea salt 1 teaspoon cumin 1/2 teaspoon smoked paprika 1/4 rounded teaspoon allspice 1 large clove garlic, sliced or quartered (see note) 1/4 cup freshly squeezed lime juice 1/2 teaspoon pure maple syrup 1/3 cup toasted pumpkin seeds (see note; reserve about 2–3 tablespoons for garnish) In a food processor, add the chickpeas, white beans, pumpkin, tahini, sea salt, cumin, paprika, allspice, garlic, lime juice, and maple syrup. Puree until very smooth. Add more garlic or spices to taste, if desired. Then, add most of the pumpkin seeds (reserving a couple of tablespoons), and pulse the mixture. Transfer mixture to a serving dish, and top with remaining pumpkin seeds. Serve with whole-grain pita breads, tortilla chips, warm whole-grain bread, and more. Beans Note: The combination of chickpeas and white beans makes this hummus a little creamier than using just chickpeas alone. Garlic Note: As with many recipes, adjust garlic to taste when making for your family. Kids usually pick up on the sting of garlic quite quickly, so use a smaller clove to make it kid-friendly. Pumpkin Seeds Note: To toast pumpkin seeds, place on a baking sheet lined with parchment paper. Bake at 400°F for several minutes until they turn a golden colour and you can smell a nutty aroma. This won’t take long, maybe 5–7 minutes, possibly longer depending on your oven. Just be sure to watch them after 6–7 minutes, as they can burn quickly. WHITE BEAN GUACAMOLE I like guacamole and it is always disappointing to see that many shop bought guacamole is not suitable for vegans. I liked the look of this recipe because of the added protein boost from the white beans. Again it was very simple and quick to make. It was my least favourite of the four dips I tried from this book although it was still pleasant. However my partner thought it was delicious so I thought I should share it anyway. I think next time I would definitely add garlic or some salsa as Dreena suggests. Makes about 3 cups 2 lightly packed cups roughly chopped/sliced ripe avocado 1 cup white beans 1/2 teaspoon sea salt 2–2 1/2 tablespoons lemon juice Water, to thin as desired Place the avocado, white beans, sea salt, lemon juice, and water in a food processor or blender and blend until smooth. Season to taste with additional salt and/or lemon juice. Ideas: Kick it up for the adults by stirring in one of these add-ins: a few tablespoons of a mild salsa, minced fresh parsley or cilantro, or grated garlic. Try pureeing in a handful or two of baby spinach (this will smooth out best in a Blendtec). It will simply intensify the green colour and you’ll have added a little extra green power! Thanks to Dreena Burton for her permission to use recipes and photos from Plant Powered Families. http://plantpoweredkitchen.com/

Crazy Brownies

July 15, 2015 0

CRAZY BROWNIES I think these brownies are called crazy brownies because you wouldn’t expect them to contain the ingredients that they do. In my opinion not only are they deliciously tasty and chocolatey, but they are great for runners. They contain no flour, instead they are packed with protein as they contain kidney beans, tahini and nut butters. The dates and sweet potato add to the sweetness so I omitted the sugar as I felt it would be sweet enough with just the maple syrup. I also used cashew butter, as a suggested substitute, instead of coconut butter. They were a total hit. No hint of a kidney bean in there. They’d be great as a pre-run snack or a post run protein boost. They may even be useful for all you Endure 24 runners?  I bet your friends and family can’t guess what is in them! They really are quick and easy to make. The time consuming thing is cooking the sweet potato, otherwise it’s just a case of sticking everything in a food processor so there is not even that much washing up which is always a bonus! Makes 16 brownies 1/2 cup kidney beans 1/2 cup pitted dates 1/3 cup peeled, precooked, and cooled yellow or red potato (see note) 2 tablespoons tahini or nut butter (see note and nut-free option) 2 tablespoons coconut butter (see note) 1/4 cup pure maple syrup 3 tablespoons nondairy milk 1/2 cup plus 2 tablespoons cocoa powder 1/2 cup coconut sugar 2 tablespoons arrowroot powder 1 teaspoon vanilla bean powder or 1 1/2 teaspoons pure vanilla extract 1/2 teaspoon baking powder 1/2 teaspoon baking soda 1/2 teaspoon sea salt 3 tablespoons non-dairy chocolate chips (mini are nice) Preheat oven to 350°F. Line an 8″ × 8″ brownie pan with parchment paper. Using a small or mini food processor, puree the beans, dates, potato, tahini, and coconut butter until smooth, and then add the maple syrup and milk and puree again. Add the cocoa powder, sugar, arrowroot, vanilla bean powder, baking powder, baking soda, and sea salt to the processor and puree until combined. (If your processor is too small, transfer the date mixture to a bowl, and use a spatula to incorporate the dry ingredients.) Stir in the chocolate chips. Transfer the mixture to the brownie pan, and spread evenly with a spatula. Bake for 22–24 minutes (brownies will firm with cooling and are more fudgy with less baking, so don’t overbake). Remove, let cool completely, frost if desired, and cut into squares. Potato Note: Potatoes add moisture and density when combined with the beans. If you don’t have cooked potato, substitute 1/4 cup of potato starch and increase the milk to 5 tablespoons. Nut-Free Option/Tahini Note: I use a good-quality tahini, with a mellow, buttery flavour and smooth texture. If you don’t have nut allergies, try substituting macadamia or almond butter. Another 1 tablespoon of nondairy milk may be needed if the nut butter is quite thick/dense. Coconut Butter Note: If you don’t have coconut butter, you can substitute another 1 1/2 tablespoons of nut butter like macadamia, almond, or cashew butter—or more tahini. Thank you to Dreena Burton for permission to use her recipes.

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