Roasted Garlic and White Bean Soup (No Refined Sugar, Gluten Free)

The roasted garlic gives this hearty soup a warm and delicious flavour without the strong pungent flavours associated with this root vegetable.

Ingredients:
2 cans white beans, rinsed and drained
2 potatoes cut in large pieces
2 sprigs rosemary removed from stalk and finely chopped
1 onion
1 bulb garlic
1 1/2 tablespoon olive oil
1 bay leaf
1/2 teaspoon oregano
1/4 teaspoon cayenne pepper
1 litre stock
Salt and pepper to taste

Method:

  1. Slice off the top of bulb of garlic to reveal most of garlic cloves without peel.
  2. Drizzle olive oil on garlic and cook in 150C oven for about 20-30 minutes or when garlic browns.
  3. Sautee onion with 2 tablespoons of stock until softened.
  4. Add all ingredients except for salt and pepper and bring to boil then simmer for 30 minutes or longer.
  5. Season the soup.
  6. If you like a slightly chunky soup, remove several ladles of beans and give it a quick mash.
  7. Process soup until it is smooth and creamy.
  8. For chunky soup option, return the mashed beans into the rest of the soup.

Loaded Chickpea Potatoes (No Oil, No Refined Sugar, Gluten Free)

This makes a hearty dinner where left overs makes a good lunchbox option.

Ingredients:

1 kg potatoes, cooked and cooled
2 cloves garlic, minced
1/2 cup plant milk (e.g., soy, oat, almond, cashew)
1 tablespoon mustard
1/4 cup nutritional yeast
1 can chickpeas, rinsed and drained
1/4 cup parsley, chopped
3 tablespoon jalapenos, chopped
5 sundried tomatoes, chopped
1/4 red onion, chopped
Salt and pepper

Tahini sauce
2 tablespoons tahini
1/4 cup lemon juice

Method:

  1. Cut the cooked and cooled potatoes lengthways. Scoop out the middle, leaving about 2cm of potato skin.
  2. In a food processor, add the scooped out potato, garlic, milk, mustard, nutritional yeast and chick peas. Process until there are no lumps.
  3. Stir in the parsley, jalapenos, sundried tomatoes and red onion. Season to taste.
  4. Fill the potato skins with your prepared mash filling.
  5. Bake at 400F/200C for 10 to 20 minutes until the tops are golden.
  6. Serve drizzled with tahini sauce with a side of salad leaves.

General Tso Chickpeas (No Oil, No Refined Sugar, Gluten Free)

This is a healthier version of what is originally a sweet and greasy American-Chinese chicken dish. So delicious!

Ingredients:

Marinate:
1 can chick peas rinsed and drained
1 teaspoon mirin
1 teaspoon soy sauce

Sauce:
6 tablespoons broth
1 1/2 teaspoons tomato paste
1/2 tablespoon peanut butter
1 teaspoon soy sauce
1 teaspoon apple cider vinegar
2 teaspoons siracha
1 tablespoon wholegrain mustard
4 teaspoons sweetener (e.g., maple syrup, honey, brown sugar)
1 teaspoon cornstarch
1 teasoon sesame oil (omit if cooking no oil option)

Vegetables:
Capsicum, cut into strips
Zucchini, chopped
Red onion, sliced
Garlic, minced

Whole cashews

Method:

  1. Marinate chick peas.
  2. Mix all ingredients for the sauce together in a separate bowl.
  3. Reserve a small amount of the red onions to use as garnish.
  4. In a hot pan, sautee the onion and garlic in 2 tablespoons of water until onion is softened.
  5. Add marinated chick peas and vegetables and stir for half a minute.
  6. Add sauce and stir periodically and add cashews in the last minute.
  7. Serve with rice and garnish with raw red onions.

Spinach Chickpea Curry (No Oil, No Refined Sugar, Gluten Free)

This curry is a delicious way of getting lots of dark leafy green goodness in you. I serve them up with brown rice or a mix of brown rice and barley.

Ingredients
1/2 onion, finely chopped
4 cloves garlic
1 inch ginger
4 handfuls of spinach (rough guide, does not have to be precise)
2 tablespoon of cashews soaked in water for a 4-6 hours
1/4 cup water/stock
1 tomato
1 can chickpeas (rinsed well)

Spices
1/4 teaspoon garam marsala
1 teaspoon sugar

Method:

  1. Put all ingredients except chickpeas and onion into a food processor and process until there are no more big lumps. To keep the mixture moving, you may add a little more water/stock.
  2. In a non-stick pan, put in 2 tablespoons of water and onion to sautee until onion is softened.
  3. Add the spinach mix, spices and chickpeas. Cook for about 15-20 minutes, stirring occasionally.
  4. Season with salt to taste.
  5. Serve with rice.

 

Crispy Hashbrown (No Oil, No Refined Sugar, Gluten Free)

Holy Moly these no oil hashbrowns took a while to perfect. There has been a few tears over sticky frying pans and gloopy potatoes. All worth it to get to these crispy  and crunchy, no oil morsels.

Ingredients:

4 potatoes
1 teaspoon onion powder
1 teaspoon garlic powder
1/2 teaspoon oregano
Salt and pepper

Method:

  1. Grate potatoes.
  2. Put grated potatoes in a tea towel. Wrap tea towel around the potatoes into a sack and squeeze the tea towel to squeeze out excess juice from potatoes.
  3. Toss potatoes in a large bowl with seasoning to separate the pieces.
  4. Spread potatoes on a silicone tray. The silicone tray is important for it not to stick.
  5. Spread the potatoes to allow as much air to move through the potatoes as possible.
  6. Place in pre-heated oven of 150C.
  7. Start checking the potatoes from the 15 minutes mark and remove the potatoes from the oven until the potatoes are brown and crispy.

Tofu Scramble (No Oil, No Refined Sugar, Gluten Free)

This is a great way to pack lots of protein into your buddha bowl.

1 pack firm tofu, drained

1 teaspoon tumeric

1/2 onion, chopped

1 teaspoon garlic powder

1 tablespoon soy sauce

1 teaspoon mustard, dissolved in soy sauce

1. Crumble tofu into hot pan*

2. Add onion and sautee until onion is translucent

3. Add remaining seasoning. Sautee until browning starts to occur on tofu edges.

*You must use a non-stick pan if you are cooking the no oil option.

Korean-Style Beanshoots (No Refined Sugar, Gluten Free)

These beanshoots are very quick to prepare and a great addition to buddha bowls, or just eat them on its own as a snack. They can be served cold.

200g beanshoots
1/2 teaspoon sesame oil
1/2 teaspoon whole sesame (optional)
Salt

  1. Submerge beanshoots in a saucepan of salted boiling water and boil for 1 minute.
  2. Drain beanshoots in a sieve then run under cold water.
  3. Squeeze beanshoots to remove any excess water. You may wish to toss them around in a clean dry tea towel.
  4. In a bowl, add salt to taste, sesame oil and sesames. Toss and serve.

Many Mushrooms Stew (No Oil, No Refined Sugar, Gluten Free)

I love the meaty and umami flavours of mushrooms. This is a great winter addition to any buddha bowl. If you are not able to find a range of mushrooms, you can make this from one type of mushrooms.

1 portabello mushroom or 10 white button mushrooms, sliced

Pack of mixed mushrooms (you can get these from Safeway, made up of enoki mushrooms, wood ear etc)

5 slices of dried Shitake mushrooms (you can get these from Asian grocers)

1 onion, sliced

2 cloves garlic, chopped

1/4 inch ginger, grated

2 tablespoons soy sauce

Sprinkle of cinnamon

Stock

  1. Sautee onion in with some broth until translucent.
  2. Add garlic and ginger and sautee for a minute.
  3. Add all mushrooms except for dried shitake, and soy sauce. Sautee until mushrooms have reduced.
  4. Add enough broth to cover mushrooms and add shitake.
  5. Simmer for at least 15 minutes but you can simmer for an hour to bring out all the flavours. Just top up enough stock.

Roasted Beetroot (No Oil, No Refined Sugar, Gluten Free)


I love making this when I already have my oven turned on for another baked item. A great buddha bowl addition.

  1. Wrap washed beetroot in foil and place in oven 180C. This often works well when I’m already cooking something else.
  2. Turn oven off after 20 minutes. Leave beetroot in oven to continue slow cooking.
  3. When beetroot has cooled, take out of oven, unwrap foil and remove peel. You can do this by gently rubbing on the peel which should slowly slide off.
  4. Chop beetroot into cubes and serve in a buddha bowl or salad.