Archives for posts with tag: vegan

This might be my favourite cereal. It is high in fibre, calcium and omega-3s, and is a source of iron. As well, it is very low in sodium, which is something that can’t be said for most breakfast cereals.

Ingredients:

1/2 cup roasted buckwheat groats

6 tbsp chia seeds

3 tbsp hemp seed hearts

1/4 cup dried fruit (such as raisins, cranberries, chopped dates or apricots)

2 tbsp coconut flakes

1/2 tsp cinnamon

Directions:

Mix all ingredients together and store in an airtight container in the fridge. Makes 1 1/3 cups dry mix.

To prepare the cereal: add 2/3 cup milk (any type) to 1/3 cup cereal mix. Let stand 10 minutes, stirring once or twice (the chia seeds will create a gel-like consistency). Sweeten to taste. Serve with fresh fruit such as berries or sliced banana if desired. You can also prepare it the night before (keep covered in the fridge).

Nutrition: one serving (1/3 cup cereal mixture, made with raisins, without milk)

  • Calories: 250
  • Carbs: 30 g
  • Protein: 9 g
  • Fat: 12 g
  • Fibre: 9 g
  • Iron: 1.25 mg (9% DV*)
  • Calcium: 115 mg (12% DV)
  • Sodium: 8 mg

*DV= Daily Value

I made this recipe for the first time this morning on a suggestion from my friend, Amie. Chia seeds are high in calcium, fibre, and omega-3’s. This pudding is gluten-free, dairy-free (if made with a milk alternative), and egg-free. Prepare it within minutes for a quick, healthy breakfast or dessert, or make it the day before (keep covered in the fridge). Serve it alone, or with fresh fruit such as blueberries.

Ingredients:

3/4 cup milk (almond, soy, rice, dairy etc.)

2 tbsp dried chia seeds

1/2 banana

1/8 tsp cinnamon

pinch of nutmeg

optional: 1-2 tbsp almond or peanut butter (this will add 100-200 extra calories). 1 tsp sugar, honey, or maple syrup.

Directions:

Blend all ingredients in a blender. Let stand a few minutes (to thicken). Enjoy! Makes 1 serving (about 1 cup)

Nutrition info (one recipe, made with almond milk and without nut butter): 

  • Calories: 200
  • Carbs: 29 g
  • Protein: 4.7 g
  • Fat: 8.5 g
  • Fibre: 10 g
  • Calcium: 285 mg (30% DV)
  • Zinc: 1 mg (about 10% DV)
DV= Daily Value (amount required per day)

This morning I was on a quest to find a low-fat chocolate mousse recipe. All of the recipes I found online either contained tofu (which I am avoiding right now) or raw eggs. So, I abandoned the low-fat idea and settled on dairy-free after a couple of interesting recommendations from friends. Here is what I came up with:

Dairy-free chocolate mouse (made with avocado)

This recipe isn’t low calorie, but everyone needs to indulge once in a while! The good thing about it is it’s allergy-friendly: it is gluten-free, soy-free (if you can find chocolate without soy lecithin), dairy-free, and egg-free. I suppose as well it is cholesterol-free, and has healthy monounsaturated fats and fibre from the avocado.

Ingredients:

1 cup avocado flesh (about 1 1/2 medium avocados)

1/2 cup almond milk (or other non-dairy milk)

1 1/2 tsp arrowroot powder

1/2 tsp vanilla

2 tbsp unsweetened cocoa powder

1 tbsp sugar (or to taste)

1/8 tsp salt

3/4 cup vegan semi-sweet chocolate chips

Directions:

Blend all ingredients (except chocolate chips) in a blender or food processor until smooth. Melt the chocolate chips in a double-boiler or in the microwave (if choosing the microwave: stir every 30 seconds until fully melted). Add the melted chocolate to the mixture and blend well. Portion into small bowls or cups and chill in the fridge about 4 hours (or freezer 1 1/2 hours). Makes 4 servings.

Nutrition info (1 serving):

  • calories: 240 
  • carbs: 30 g
  • protein: 3.7 g 
  • fat: 12 g
  • fibre: 5 g

Today I experimented with a muffin recipe by replacing the eggs and part of the oil with a chia/flaxseed mixture. This reduces the fat, makes them vegan-friendly, and adds some fibre and omega-3s. I was very happy with the result! Here is the recipe:

Crumble (optional):

1/4 c all-purpose flour

1/4 c lightly packed brown sugar

1 tsp ground cinnamon

2 tsp chilled salted butter, or vegetable oil

Muffins:

2 cups whole-wheat flour

1 tbsp baking powder

1 tsp baking soda

1/2 tsp ground cinnamon

pinch of salt

3/4 cup water

1 tbsp chia seeds

1 tbsp ground flax meal

1 cup milk (can be substituted with soy or almond milk)

½ c lightly packed brown sugar

1/4 cup vegetable oil or melted butter

½ cup fresh or frozen raspberries and/or blueberries

Directions:

1. Preheat the oven to 350ºF (180ºC). Line a muffin tin with paper cups.

2. Mix the water, chia seeds, and ground flax in a small bowl and stir. Set aside. (The mixture should develop  a gel-like consistency after about 5 minutes. If not, stir once more and let stand a couple more minutes.)

3. For the crumble, stir ¼ cup of flour with sugar and cinnamon. Work in butter or oil until crumbly. Set aside.

4. For muffins, whisk the whole-wheat flour with baking powder, baking soda, cinnamon and salt in a bowl.  In a separate bowl, mix the chia mixture, milk, sugar and oil. Pour over flour mixture and stir just until the ingredients are moistened (the mixture will be lumpy). Fold in the berries (one or two stirs).

3. Spoon batter into muffin cups then evenly sprinkle with crumble. Bake in the centre of the preheated oven until golden brown anda toothpick inserted in the centre of the muffins comes out clean (about 20-25 minutes). Makes 12 muffins.

Nutrition info: 1 muffin (made with skim milk)

  • Calories: 195 
  • Carbs: 31 g
  • Protein: 4.3 g
  • Fat: 6 g 
  • Fibre: 2.7 g