Tofu Scram For The Fam – Vegan, GF

Tofu scramble is one of the ultimate vegan breakfasts! This recipe yields 4 serves and packs a flavour punch!

I’ve been spamming my instagram with my many Tofu Scrambles for YEARS now!

And as many times as I’ve made it… I’ve never actually written up a mass recipe for it.

IMG_9430

So here it is, a recipe that serves 4 people or as I like to call it ‘meal prep scram’ or ‘scram for the fam’.

This recipe can be served on toast if you please or on it’s own with some avocado and sauerkraut on the side like I do! 🙂

IMG_9431

TOFU SCRAM FOR THE FAM

Serves 4

What you will need:

A big fry pan, big bowl, wooden spoon, measuring cups and spoons, knives.

IMG_9429

Ingredients:

TOFU MIX: (Prepare First)

450g of NON GMO Firm Tofu, washed and crumbled
1/2 cup of Unsweetened Almond Milk
4 tsp Turmeric Powder
4 tsp Nutritional Yeast (Savoury Yeast Flakes)
4 tsp Dijon Mustard
4 tsp Minced Garlic
1 tsp Pink Salt
1 tsp Black Pepper

Depending on the week I may also add 4 tsp of Curry Powder as well for a bit of a change!

ADDED VEGE: (Final Step)

1 small Red Onion thinly sliced
2 cups of Button Mushrooms Sliced (8 mushrooms)
2 cups of Roughly Chopped Kale
1 cup of Chopped Spinach
1/4 – 1/2 cup of Sun-dried Tomatoes Chopped
2 tsp of the Oil that comes from the Sun-dried Tomato container
Salt
Pepper

IMG_9432

Method:

  1. Begin by removing the Tofu from the packet and gently wash it under some water. Then using your fingers, crumble the Tofu into smaller little pieces into the large bowl.
  2. Then add the Turmeric, Mustard, Garlic, Nutritional Yeast, Almond milk, Salt and Pepper and mix until the Tofu is completely covered and turns bright yellow. Set aside to marinate.
  3. Slice the mushrooms and Onion, then roughly chop the Kale and the Spinach. Chop the Sun-dried Tomatoes into smaller pieces.
  4. Then in a pan heat the 2 tsp Sun-dried Tomato oil over a medium heat. Add the Onion, Mushrooms and Kale and sauté for 3 minutes or until the Onion has softened.
  5. Turn the heat down a little and add the Tofu mix to the pan. Stir to completely coat the vegetables in the mix. Turn the heat back up to medium and cook for 5-7 minutes, stirring frequently.
  6. Add the Sun-dried Tomatoes and the Spinach, stir and then cook for a further 1 minute or until satisfied with the consistency of the scramble. Longer cooking = firmer texture, shorter cooking time = wetter mix.
  7. Season with more Salt and Pepper.
  8. Serve with your favourite breakfast sides.

Serves 4 with toast, or serves 3 without.

I served mine with Hummus, Sauerkraut and avocado!

I hope you enjoy this recipe!

IMG_9426

Happy cooking lovely’s

Steph xx

Fruit and Yoghurt Breaky Bowl – Vegan GF

They always say ‘eat the rainbow’. Well, with this recipe you certainly are! A quick and easy plant based, vegan, gf breakfast idea!

It’s summer here in Australia and the warmer weather always inspires me to start my day with fruit!

We have wonderful mangos and raspberries in season right now and I can’t help but reach for them every time I go shopping!

This recipe is a quick and easy meal to throw together either the night before or quickly in the morning!

It is high in healthy fats, which I simply love as they keep you fuller for longer and help to regulate your blood sugar levels.

Which coconut yoghurt do I use?

You can buy coconut yoghurt in almost every supermarket now, but the one I have fallen in love with is from the brand Nakula and you can find it at Woolworths supermarkets and some Coles supermarkets.

I hope you enjoy this colourful and delicious recipe 🙂

IMG_9120
Continue reading “Fruit and Yoghurt Breaky Bowl – Vegan GF”

Vegan + GF Date and Banana Mini Loaf

A delicious recipe for my Walnut and Banana loaf! This recipe is gluten free, vegan and healthy! Enjoy

Who doesn’t love a warm piece of banana loaf?
Well I know that I do!

A few months ago I was playing around in the kitchen and I decided to create a gluten free and vegan banana loaf! The result? Something seriously delicious.

The only problem with this recipe?
You’re going to have to try and stop yourself from eating it all at once!

In this recipe I soak dates in water to create a sweet flavour in the recipe instead of using granulated sugar. You use both the dates and the water that you soak them in, which is then enhanced by a little pure maple syrup.

You can easily make this recipe completely sugar free by replacing the maple syrup with the alternative of rice malt syrup. This is would be a more PCOS friendly way to make this recipe, another alternative is to use date syrup that you can buy from the supermarket in the health food section.

This recipe creates a dense and firm textured loaf, but should still be moist.

This loaf is a great little snack idea and can be served just as is, or with a little bit of coconut yoghurt on top!

I hope you enjoy!

Continue reading “Vegan + GF Date and Banana Mini Loaf”

Protein Buckwheat Pancakes – Vegan, GF

An easy gluten free, vegan, pancake recipe for 1!

Ive been playing around with a few pancake recipes lately and I’ve been really enjoying these protein pancakes I created!

I use Happy Way Vegan Vanilla protein in this recipe and it works really well to add that little protein boost first thing in the morning.

Pancakes are always a favourite but usually they are time consuming and make so much mess!

This recipe however takes me 10 minutes from start to finish and they are easy as!

Plussssss they are gluten free and PCOS friendly! 🙂 Enjoy!

IMG_0437 2

Protein Buckwheat Pancakes

Serves: 1

What you will need:

Fry pan, bowl, spatula, measuring utensils.

Ingredients:

1/2 a Frozen Banana
3 Tbs of Buckwheat Flour
1 Scoop of Vanilla Protein (around 1 Tbs)
1/4 Tsp Baking Powder
1/3 cup of Unsweetened Almond Milk
1 Tsp Olive Oil

To serve:

1 heaped Tbs of Coconut Yoghurt
3/4 cup frozen Raspberries melted
1 tsp of Chia Seeds
1 heaped Tsp of Rice Malt Syrup

Method:

  1. Place half a frozen banana in a microwave safe bowl and place in the microwave for 1 minute. Remove from microwave. Mash until smooth.
  2. Next add 3 Tbs of Buckwheat flour to the banana bowl. Next add in the baking powder, the protein powder and the almond milk.
  3. Stir well to create the batter, smoothing out all lumps and creating an even consistency.
  4. Heat a pan on medium heat with 1 Tsp of Olive Oil. Turn the heat down to low, and pour the batter into the pan creating 3 even sized pancakes 5mm thick.
  5. Cook slowly until the batter starts to harden and create bubbles. Once you are confident the pancakes will flip, carefully use a spatula to turn them over.
  6. Cook until golden.
  7. Place the raspberries in a bowl and place in the microwave for 1 minute.
  8. Serve the pancakes on a plate with the coconut yoghurt, chia seeds and melted raspberries. drizzle on the rice malt syrup and serve.

I hope you guys enjoy this recipe!

Happy cooking!

Steph xx

005 – Sustainable Food, Health and Fitness with Elise Carver

In this episode I am joined by Elise Carver (@littlebantamsurftrainer) as we discuss sustainable living, fitness and food. An incredible insight that I believe will change the way we think about our health and fitness forever. In this episode we also touch on social media, growing a business through Instagram, mental health, living with Gastritis and fueling and moving your body.

Welcome back to the Plant Based Body Podcast!

In this episode I am joined by Elise Carver (@littlebantamsurftrainer) of Surf Style Training. This episode is jam packed with amazing goodies that I know you guys will love!

Today we talk:

  • her journey
  • fitness
  • social media
  • mental health
  • sustainability
  • fueling your body for optimisation
  • the gut and Gastritis

We discuss Elises early life, moving from place to place and the instability when she was growing up and the rocky relationship she has with her mother and her step father. She explains the work she has had to do to help her over come these issues and ultimately overcome a lot of her childhood trauma.

Elise found home within the Surf Coast, where she lives a sustainable lifestyle with her husband. Elise works as a trainer and online coach, provides active stretching and training tips to her many Instagram followers and is soon to be a published Author.

When ‘sustainability’ is the topic of conversation, we normally think of minimal waste living. But in this episode we talk about sustainable fitness; is your fitness routine a long term commitment or a short term quick fix that will burn you out? What about food? Are you dieting and doing crazy challenges that are unsustainable in the long run or are you eating to fuel your body best?

Elise shares amazing insights for those who have never heard of sustainability before and quick and easy tips that we can use to implement sustainability into our lives today.

I hope you have your pen ready because you are about to learn an abundance of knowledge that will help to change your life forever! 

If you would like to connect with Elise and provide her with some feedback you can find her here:

Instagram – @littlebantamsurftrainer

Website – https://surfstyletraining.com.au

I want to thank Elise for being so honest and so willing to help others, she is providing incredible content through her instagram teaching and inspiring others and truly wants to change other peoples lives but more importantly… change the world!

What a legend.

Steph xx

Quinoa Flake Banana Cookies

Gluten free, healthy, refined sugar free, banana cookies!

One of the foods I used to love to snack on were cookies! More specifically ANZAC cookies! But be it as it may… most cookies and biscuits contain gluten and a lot of refined sugar!

But what about a HEALTHY alternative???
An alternative that is TASTY andddddd good for you????
With no refined sugars or gluten?????

Well I have the answer!!!

My Quinoa Flake Banana Cookies!
These cookies are a yummy little snack to have during the week that contain a serious punch of protein!

The handy thing about quinoa flakes is that they are a complete source of protein, meaning it contains all essential amino acids! In this recipe I use protein powder and almond butter as well, so you’ve got the triple threat of protein!

You’ve got your chia seeds for a healthy source of Omega 3 fats and Banana for some healthy vitamins and minerals. Cinnamon is also great for managing your blood sugar levels.

Best part being… they are GLUTEN FREE and still soft and tasty!!!

If you enjoy this recipe, please share it on your instagram and tag me at plantbasedbody__ 🙂

IMG_8142

QUINOA FLAKE BANANA COOKIES

TIP:

You can get quinoa flakes from any health food store or from Woolworths health food section or baking section.

What you will need:

Mixing bowl, wooden spoon, fork, measuring utensils, scales.

Ingredients:

1 over-ripe small Banana
20ml Coconut Oil
50g Quinoa Flakes
1.5 tsp of Cinnamon
2 tsp of Chia Seeds
5 drops of Stevia
35g of Almond Butter
1/4 tsp of Baking Powder
15g of Vanilla Vegan Protein Powder

Method:

  1. Preheat the oven to 180 degrees Celsius. Line a baking tray with baking paper.
  2. Mash the banana in a big mixing bowl using a fork.
  3. Add in the coconut oil and mash.
  4. Next add all of the dry ingredients. Stir well with fork or wooden spoon.
  5. Add in the almond butter and the stevia and stir until the mix is all combined and forms cookie dough.
  6. Once the mixture is all combined divide the mixture into 6 equal parts.
  7. Roll the parts into small balls with your hands and squish into cookie like patties.
  8. Place them 5 cm apart on the baking tray and place in the oven for 15-20 minutes.
  9. Remove from the oven and eat warm or once cooled store in an airtight container.

Serves: 6 small cookies

IMG_8146

I hope you enjoy this really easy recipe that you can add to your weekly prep day! These are so good and practically guilt free!!

Happy cooking lovely’s,

Steph xx

GF Vegan Sweet Potato, Black Bean, Raspberry, Choc Bites.

Little ‘healthy’ treats made with two of the most random ingredients you could get!

Just in time for Valentines day I decided to make a batch of these bad boys to take to work for my clients and a batch for a dear friend of mine.

These are perfect for dark choc lovers and people who love ‘healthy treats’, but they aren’t for everyone.

Your mum or great aunt, who is used to baking with butter, eggs and flour… might not love these as much as I do!

These are completely refined sugar free, thanks to the use of less processed sugar (coconut sugar) and pure Canadian maple syrup. If you aren’t fussed about additives and preservatives feel free to use sugar free maple syrup but also know that the fake sugars are also naughty in their own way… You can also omit the coconut sugar, but it adds a nice sweetness!

I have redeveloped this recipe since first creating it and I’m pretty darn happy with it 🙂

Now remember guys, when I say these are ‘healthy’… they sure do contain a serious punch of protein and fibre! However… like everything in life, everything in moderation!

Let the sweet potato and black bean disguising begin…

WIN_1

What you will need:

Food processor. Steamer/pot with steam attachment. Big spoon, little spoon. Measuring spoons and cups. 2 x 12 silicon mini muffin trays OR 1 big slice tray.

Makes:

24 – 30 mini bites

Ingredients:

500g of Sweet Potato peeled and cubed
1 can of Organic Black Beans, rinsed and drained well
1 cup of Almond Meal
1 1/2 tsp of Baking Powder
1 tbs Coconut Sugar
1/2 cup of Pure Maple Syrup
5 tbs of Raw Cacao (not cocoa)
1 cup of Dairy Free Organic Dark Choc Chips (Belgian are my fav)
1 1/2 cups of frozen Raspberries
2 tbs of Cacao Nibs

Method:

  1. Preheat fan forced oven to 180 degrees celcius.
  2. Peel and cube the sweet potato. Place into a steamer with 2 inches of water in the bottom. Cover and steam for around 10 minutes, testing occasionally with a knife. Cook until soft but be careful not to over cook.
  3. While that is steaming add all of the dry ingredients to the food processor. The almond meal, baking powder, cacao and coconut sugar. Pulse until blended completely. This is an important step.
  4. Rinse the black beans well under water until the water runs clear. Then drain well and remove excess water. Add to the food processor.
  5. Remove sweet potato from heat once cooked and rinse under cold water to remove the heat. Drain well to remove excess water. Add to food processor.
  6. Finally add the maple syrup and place the lid on the processor and begin blending. Stop occasionally to wipe down the sides so that it all mixes evenly.
  7. Blend for around 3 minutes until all smooth.
  8. Remove from the processor base and remove the blade, cleaning it to remove any excess cake mix.
  9. Add in the raspberries and choc chips, stirring evenly through the mix. Be quick as to not melt them.
  10. Using a big spoon and a little spoon, scoop a heaped big spoon into the mini muffin moulds and using the little spoon spread it evenly in the mould and scrape it off the spoon. Fill them to the top of the mould, no higher.
  11. Once all moulds are filled, bang them on the bench to settle all of the mix. Sprinkle 3-4 cacao nibs on top of each mould.
  12. Place both moulds onto an oven tray and place in the oven.
  13. Excess cake mix may be used if you have another baking mould or tray.
  14. Place in the oven for 50 mins – 1 hour
  15. Remove from the oven and place onto a baking rack so that it cools down. Wait until they are completely cooled to remove and eat as the sweet potato needs time to set and firm up.

TIP:

If you cut into them while they are still hot, they will appear very mushy inside and under done. Wait until they have completely cooled and they will solidify.

They can be frozen.

Store in an airtight container.

WIN_2

There you have it guys, my little valentines day bites!!

I hope you enjoy them and if you do, make sure to upload them to your instagram story and tag me @plantbasedbody__ 🙂

Happy cooking lovely’s,

Steph x

Raw Walnut + Mushroom Bolognese

A plant based and healthy alternative to your standard bolognese.

IMG_8821

Let me start by saying, I know what you’re thinking 🤔

‘That looks awfully a lot like meat…’ and you’d be right, it does! BUT it is 100% made from plants! 🌱

I would recommend this dish to any transitioning vegans who are missing some of their old staple dishes, but wanna go for the more clean and healthy-eating route.

After having the most incredible raw bolognese at Sister of Soul in St Kilda I was desperate to try and recreate their recipe, because honestly it is just so so good!!! 😍

So I did what I always do and grabbed a bunch of herbs and spices and set out to make my own raw bolognese!

I have to tell you, I was pleasantly surprised. I really had no faith in myself that I could create a raw dish… and for it to actually taste so good!

Not exactly sure if adding dried herbs constitutes a ‘raw’ dish… but we’ll allow it this once! 🙈

TIPS:

  • What I did find with this recipe is that once I had left the leftovers in the fridge over night, the next day the flavours were more intense and it was somehow even more tasty! I just removed some of the excess moisture (see photos below)
  • This is a RAW dish, it is meant to be served cold!
  • You will need to soak a cup of walnuts over night so don’t get ahead of yourself, slow and steady wins the race.

I served mine on a bed of zucchini noodles (standard) and added some extra fresh basil and semi dried tomatoes, because I’m slightly obsessed at the moment. I’ve been buying the Coles brand ones which are marinated in basil oil and I use it to cook my tofu scramble for my breakfast, as it adds amazing flavour!

Enough chit chat, here is my recipe for my raw walnut and mushroom bolognese! ✨

Ingredients:

100g of Semi dried tomatoes (the ones in oil)
300g of Mushrooms
1 cup of Walnuts soaked over night
1 bunch of fresh Basil
3 tbs of Tamari (4 if you want it more intense)
1/2 tsp of Apple Cider Vinegar
1/2 tsp of minced Garlic
2 tsp of dried Oregano
1 tsp of dried Basil
1 tsp of black Pepper ground
1 tsp of Himalayan pink Salt (or more lets be honest, I love salt)

Method:

Day before * – Place the walnuts in a container and cover with plenty of water. Place in the fridge over night to soak.

Day of * – Place the semi dried tomatoes in a food processor with the garlic and 1/2 the bunch of basil. Pulse a few times to crush the tomatoes. Scrape the sides with a spatula repeatedly. Drain and rinse the walnuts. Then place the walnuts, mushrooms, dry herbs and wet ingredients in the processor too. Pulse a few more times carefully, as to not make the walnuts and mushrooms too fine, continuing to scrape the sides.

Don’t worry if everything isn’t stirred in yet. When you’re happy with the consistency remove from processor base and hand stir everything together. It should go a light brown to pink colour.

Hand chop up some extra basil and toss through the mix. Add salt and pepper and stir.

Leave to sit and marinate.

IMG_8824

Use this time to spiralize some zucchinis (courgettes) and prepare your toppings. Think about what type of things you would like to have with your old standard bolognese!

I topped mine with some nutritional yeast flakes, extra basil and some pine nuts, but some macadamia feta would have been amazing too!

TO SERVE:

Place a generous serve on top of your zoodles and decorate with any toppings of your choosing!

Serves 3 – 4 depending on serving sizes, if you’re a guts like me this will serve you 3

And there you have it, guilt free, dairy free, gluten free, raw, plant based bolognese! 💫

Happy cooking lovely,

Steph x

Yellow Sri lankan Curry with Pumpkin Wedges and Coconut Rice

A belly warming curry filled with plant based goodness.

A0B9348A-44E2-4EA4-AE68-E373527483F6

This curry leaves one of those satisfying warm feelings in your stomach 💕

This recipe can take a few hours to execute so I normally just make it on my day off or on a rainy afternoon!

I like my curry HOT, so you should probably adjust it to your liking unless you like it spicy too 😆

There is a fair bit to get through so let’s break it down into bits.

THE CURRY

Ingredients:

1 Brown onion
3 medium Garlic cloves minced, and divided into two lots
2 inches of Ginger minced and dived into two lots
1 Cinnamon stick broken in half
8 cloves
1 tsp Turmeric powder
2 tbs Curry powder
1 cup Water
1 can unsweetened Coconut milk
3 sprigs of Curry leaves, 1 for curry, one for finishing, one for garnish
1 tbs Coconut oil
Pink Salt
2 tsp black Mustard Seeds
1 green hot Chili sliced in half

Method:

Sauté the onion, half the garlic, half the ginger, cloves and cinnamon, curry leaves, and chili in a pan until soft. Add the turmeric and the curry powder and cook for 1 minute. Add the water, and half the coconut milk (add vegetables if desired, I did spinach and did cauliflower once before). Cook for 20 (or more) minutes on low heat then add rest of coconut milk.

TO FINISH-

Take curry off the heat. In a separate fry pan sauté the rest of the ginger, garlic, mustard seeds and more Chilli (if needed) for 5 minutes.  Stir through the curry and salt to taste.

Tips:

Leave the curry off the heat until everything else is cooked to deepen flavours and then reheat. Take out inedible spices + leaves of course!

CAULIFLOWER RICE-

Ingredients:

1 Cauliflower
1 tsp Coconut oil
1/3 cup desiccated Coconut
Pink Himalayan Method:

Method:

Blitz the whole cauliflower. I like mine chunky, so I used my hand blender from Kmart. Place in a fry pan with coconut oil and cook for a few minutes until soft. Add desiccated coconut to finish, add salt to taste.

BEETROOT SIDE SALAD-

Finely grate 2 whole beetroots, 3 carrots. Finely chop coriander and spinach, add 1 can organic lentils and mix through. Salt and pepper!

PUMPKIN WEDGES-

Cut 1/4 pumpkin into 6 wedges. Rub with coconut oil both sides, sprinkle with salt and then drizzle with honey or rice malt syrup. Cook at 180 for 45 mins or til soft.

TO SERVE-

I like to use coconut yogurt to bring the heat down. Then sprinkle with Pomegranate seeds.

Heat raw cashews in a pan to lightly toast them. Sprinkle on top.

Flash fry rest of curry leaves until crispy. They should crunch in your mouth! Sprinkle on top.

And there you have it! It is quite spicy so another 1/2 can of coconut milk might be desired but that’s why I serve it with the fresh beetroot salad 😄

Happy cooking lovelys,

Steph x

651F4394-47C5-4289-8E05-CA3FC1104D3B