Tofu scramble (No Oil)

My desperate need to enjoy a tofu scramble that is creamy and fluffy lead me to this creation. I hope you enjoy it as much as I do!

Ingredients

300g silken tofu
2 teaspoons chick pea (besan) flour mixed with 3 teaspoons of water to make a watery mixture
1/2 tablespoon nutritional yeast
1/4 teaspoon black salt
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon paprika
1/4 teaspoon prepared mustard
1/8 teaspoon turmeric

Method:

  1. Place tofu in heated non-stick or ceramic pan and break up into very large chunks. There is no need to use oil when using a non-stick or ceremic pan.
  2. As the water in your tofu starts to sizzle on the pan, sprinkle all dry ingredients over the tofu. Start to break the tofu into smaller chunks that looks like large pieces of scramble.
  3. Add the besan mixture and continue to cook until the mixture is creamy.

Pancakes (No Refined Sugar, No Oil)

Chilly mornings call for pancakes. This is a pancakes for one recipe which you can multiply for number of people you’re sharing the love with. Full of oats that have the superpower of cleaning out your arteries. Delicious at the same time!

Ingredients

1 ripe banana
100ml plant milk
3/4 cups rolled oats
1/4 teaspoon cinnamon
1/4 teaspoon ground flaxseed
1/4 teaspoon baking powder

Topping ingredients

1/3 cup frozen berries
1/4 teaspoon cornstarch
1 tablespoon maple syrup

Method

  1. Blend all pancake ingredients in a blender until smooth
  2. Drop batter on medium heat pan to gently cook. Once pancake bubbles on top, flip over to cook and brown the other side. There is no need to use oil of you are cooking on a non-stick ceremic pan.
  3. Whilst pancake is cooking, microwave or cook over the stove all pancake toppings for a minute. Watch the fruit of cooking in a microwave that the fruit doesn’t bubble over.
  4. Serve pancake stacked with fruit compote as a topping with a doll so of nut butter.

Granola Bites (No Oil, No Refined Sugar)


When rushing around to get my Christmas errands done, I always get an uh-oh moment when I get the hunger pangs. What am I going to eat that is whole food plant based no oil without spending more time foraging for food (or succumbing to that vegan donut calling out to me)? These granola bites are my answer. They make a super handy snack, full of whole grains, dates, seeds and nuts to give you that energy to power through; without any of the stuff to cause inflammation to your insides and slow you down. We all know we need all the energy we have this time of year!

Ingredients:

2 cups dates (soaked for at least an hour and drained)
3 cups oats
2 tablespoons sesame seeds
1 tablespoon ground flaxseed
1/2 tablespoon ground cinnamon
3/4 cup water
1/2 cups nuts (I use pecans and pumpkin seeds)

Method:

  1. Put all ingredients except for nuts in a food processor. Process until it is a sticky consistency.
  2. Add nuts and pulse the food processor several times. You want your nuts still chunky.
  3. Mould the dough into little chunks, about teaspoon size, and place on a baking sheet. Chunks should not touch each other.
  4. Bake at 180C/350F for 15 minutes. Flip each granola bite over and return to the oven for another 10-15 minutes until browned.
  5. Allow granola bites to cool.

Overnight Oats (No Oil, No Refined Sugar)

I often get asked for whole food plant based no oil breakfast ideas that is a grab-and-go option in the mornings. My response is always, overnight oats! This is a basic overnight oats recipe using my homemade muesli as a base. One you have that down pat, you can create variety with any fruit that you serve it up with.
Ingredients:
1/2 cup muesli
1/2 cup plant milk
1/4 teaspoon cinnamon
1/4 teaspoon flaxseed
1 cup of mixed fruit (e.g., berries, banana, citrus)

Method:

  1. Place muesli, plant milk and cinnamon in a jar and leave in fridge overnight.
  2. In the morning serve overnight oats with fruit. If you are really rushed for time, you can top the jar with fruit and just grab and go.

Homemade Muesli (No Oil, No Refined Sugar)


On a recent interstate trip, I had to pick up some store bought muesli, which I have not done in a very long time. I was surprised to read the ingredients list and find things I did not expect to be in muesli. Added sugar, oil and other preservatives. This recipe gives you the ratio of what you can toss together to make a muesli mix. There is no science to it. If you like a sweeter muesli, increase the amount of dried fruit. If you like it nutty, increase the nuts and seeds. I make my muesli with oats, but you can use any type of grain you like, or mix several types together for variety! Homemade muesli is affordable, without extra ingredients that you don’t need, and is a great base for an overnight oats recipe.

Ingredients:
5 cups grains (e.g., oats, spelt, quinoa flakes)
1 cup dried fruit (e.g., apricots, cranberries, raisins, pineapple)
1 cup seeds/nuts (e.g., pumpkin, pecan pieces, almond, sesame seeds, pumpkin seeds)

Method:

  1. Toss all ingredients in a giant bowl, or in a very large jar and shake it up.

Raspberry Oatmeal (No Oil, No Refined Sugar)

It’s officially Spring in Melbourne, but we are still feeling the arctic blasts of wind and the rains have been relentless. So whilst that’s happening on the outside, I’m tucking into a warm bowl of breakfast oatmeal inside.

Ingredients

1/2 cup oats
3/4 cup water
1/4 cup plant milk
1 banana, mashed. The riper your banana, the sweeter your oatmeal will be.
1/2 cup frozen raspberries
1/4 teaspoon cinnamon
1/4 teaspoon ground flaxseed

Method:

  1. Combine oats and water in saucepan and cook over low heat.
  2. Add mashed banana and stir continuously. Stirring helps make a creamy oatmeal.
  3. As the oatmeal comes to a consistency that you like, add the frozen raspberries and cook for another minute.
  4. Serve and sprinkle flaxseed and cinnamon on top.

Cashew Milk (No Oil, No Refined Sugar, Gluten Free)

My quest to search for a plant milk with no added sugar, no added oil and no E numbers came to a miserable fail despite enduring the embarrassment of spending too much time in the plant milk aisle. The solution was making my own plant milk which was surprisingly easy.

Ingredients:

1/4 cup raw cashews (soaked for 6 hours or overnight)
1 cup water

Method:

  1. Soak raw cashews for 6 hours or overnight.
  2. Drain cashews and blend in a fast speed blender with water.
  3. Use nut milk as is in cereals or smoothies, the extra fibre is great for you. However
  4. if you are adding to beverages, you may want to put the milk through a nut bag to
  5. sift out the nut particles.

Carrot Cake Muffins (No Oil, No Refined Sugar)


I’m pretty excited about this one. A truly whole food plant based no oil recipe that tastes so delicious! Don’t be put off by the number of ingredients, many of these ingredients are pantry items that will last and can be used for many other whole food plant based desserts. These muffins also make good on-the-go breakfast options.

Wet ingredients:

2 flax eggs
6 tablespoons orange juice
1/4 cup apple sauce
1/2 teaspoons vanilla essence
2 Tablespoons plant milk

Fruit and veg:

3/4 cup dates soaked and rough chopped
1 1/2 cups carrots (grated)

Dry ingredients:

2 cups wholemeal flour
2 tablespoons baking powder
1 1/2 teaspoons cinnamon
1 teaspoon other spices that includes ginger and nutmeg (I used a Christmas cake spice mix)
1/3 cups pecan (pick out the best looking ones to top your cupcakes and chop the rest)

Method:

  1. Save a tablespoon of carrots and put remaining fruit and vegetables through a food processor until finely chopped.
  2. Add the processed fruit and vegetables and the saved tablespoon of carrots into the wet ingredients.
  3. Add all wet ingredients to the sifted dry ingredients.
  4. Spoon into non-stick silicone muffin tray (makes 12). The silicone muffin tray is important for no oil baking or everything sticks.
  5. Top with pecans
  6. Bake 180C for 20 minutes

Cherry banana oatmeal (No Oil, No Refined Sugar)

Oatmeal is a favourite breakfast option during the colder months. It’s a lovely ritual stirring the oatmeal in a saucepan and watching it get creamy, and these cherries add a pretty pink to my warm breakfast.

1/2 cup oats

3/4 cup water

1/4 cup plant milk

1 banana, mashed. The riper your banana, the sweeter your oatmeal will be.

1/2 cup frozen cherries

1/4 teaspoon cinnamon

1/4 teaspoon ground flaxseed

  1. Combine oats and water in saucepan and cook over low heat.
  2. Add mashed banana and stir continuously. Stirring helps make a creamy oatmeal.
  3. As the oatmeal comes to a consistency that you like, add the frozen cherries and cook for another minute.
  4. Serve and sprinkle flaxseed and cinnamon on top.