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.

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.

Spinach Tofu Ricotta Lagsana with Homemade Tomato Sauce (No Oil, No Refined Sugar)

I got quite excited by this delicious spinach tofu ricotta lagsana that makes me squeal when I take a bite. There are quite a few ingredients but it is totally worth it as a weekend meal comfort meal. It freezes well and I love bringing individual slices to work for lunch where it causes a bit of lunch envy.

Tofu ricotta ingredients:

1 block of very firm tofu, wrapped in a towel with heavy weights (like a pan) placed on top to squeeze out excess water
1/4 cup lemon juice
2 tablespoons nutritional yeast
1/2 teaspoon soy sauce
1 teaspoon miso
1/2 onion chopped
2 cloves garlic
4 handfuls of spinach
1 small bunch of basil

Tofu ricotta method:

  1. Sautee onion and garlic with 2 tablespoons of water until softened.
  2. Place all ingredients in a food processor and blend until there are no lumps

Tomato sauce ingredients:

1 jar passata or 1 large can of chopped tomatoes
1/2 onion chopped
1 clove garlic minced
1 teaspoon mustard
1/4 teaspoon cayenne pepper
1/2 teaspoon paprika
1 teaspoon oregano

Tomato sauce method:

  1. Sautee onion and garlic with 2 tablespoons of water until softened.
  2. Add remaining ingredients and simmer at a gentle heat for about 15-20 minutes.

Other ingredients:
Wholewheat lagsana sheet
1/4 cups cashews finely chopped
1 tomato finely sliced

Method:

  1. Spoon a layer of sauce at the bottom of a lagsana tray.
  2. Followed by a lagsana pasta sheet then a layer of the tofu ricotta.
  3. Repeat this until the final layer is a layer of sauce, then place thin slices of tomatoes over the top.
  4. Cook in 180C oven for 25 minutes.
  5. Take lagsana out from the oven, sprinkle the cashews over the lagsana and cook for another 20 minutes or until cashews are browned.

Garlic Hummus (No Oil, No Refined Sugar, Gluten Free)

Yes, this is an open sandwich. But it’s the garlicky no-oil hummus spread I’m bragging about. Excellent in a sandwich for a quick post workout snack. Or with carrot sticks, or cucumber sticks…you get the idea.

Ingredients:
1 can chickpeas, rinsed and drained
1/2 clove garlic (or 1 small clove)
1 tablespoon tahini
2 tablespoons lemon juice
1/4 teaspoon cumin
1/8 teaspoon smoked paprika
1/4 teaspoon soy sauce
Small dash of cayenne pepper if you like the heat
5 tablespoons water

Method:

  1. Blend all ingredients in a food processor until smooth

Chocolate Fudge (No Oil, No Refined Sugar)

Even though more than half a year into this whole food plant based eating business, I continue to sometimes be skeptical when I hear of things like Black Bean Chocolate Fudge. But when I took this baby out of the oven and took a bite of a slice, holy moly, it works!

Pound for pound, black beans has a third more protein, almost eight times more iron and 30 times less saturated fat than beef. Plus there are properties in beans that feeds your lovely gut microbiome. Good for your mouth and great for your body!

Ingredients:

1 cup dates, soaked in hot water for 10 minutes then drained and checked for pips
1 can black beans, rinsed and drained
1/2 cup oats put through food processor to make it floury
1/2 cup cocoa powder
1/2 cup apple sauce
1/2 teaspoon baking powder
1/2 teaspoon salt
1 tablespoon vanilla essence
2 tablespoons chopped apricots
Rind of 1 orange

Method:

  1. Process dates, black beans and apple sauce until you don’t see any individual beans and into a paste. You may have to scrape down the sides of your food processor a few times.
  2. Add the remaining ingredients except for apricots and process until fully combined.
  3. Stir through apricots.
  4. Bake 350F/180C for 30 minutes or until a skewer when poked through the fudge comes out clean.
  5. Cool for 10 minutes before cutting.

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.

Miso Meal Soup (No Oil, No Refined Sugar)

This is one of the quickest meals I make during the week. No more than 10 minutes for a really nourishing and belly warming meal. Change up the vegetables and use what you might already have in the fridge. Hardier vegetables will have to be cooked a little longer. You can also leave out the noodles or change it to another starch like cooked rice or a different type of noodles.

Ingredients:

Soup base
3-4 cups water
1 tablespoon miso
2 tablespoon wakame (seaweed)

Goodies for the soup
Bean sprouts
Bok choy
Silken tofu
Buckwheat noodles

Method:

  1. Place water in a pot and start to bring to a boil.
  2. Add miso and agitate to dissolve.
  3. Add the wakame.
  4. Add the noodles and tofu.
  5. As the water starts to boil, add your other quick to cook vegetables. We only want them to blanch quickly so they don’t lose their crunch or overcook.
  6. Serve in a bowl, makes 2 serves.

One-Pot Pad Thai (No Oil, No Refined Sugar, Gluten Free)

Cheat’s Pad Thai as I like throwing all the ingredients in the one pot and have the noodles absorb all the flavours. This is a really versatile dish where you can use any of your favourite vegetables.

Ingredients:

Vegetables
1/2 onion
1 clove garlic
1/4 inch grated ginger
1 grated carrot
1 bunch of bok choy, washed and cut into 1-inch parts
1/4 cup dried shitake mushrooms
*You can use any vegetables such as bean shoots, bell peppers etc.

Sauce
1 tablespoon mushroom sauce or vegan oyster sauce
1 tablespoon peanut butter
1/2 teaspoon vegan fish sauce
1/2 teaspoon apple cider vinegar
1/2 teaspoons siracha

Fresh coriander, chopped
200 grams Pad Thai noodles
2 cups stock
Small block of tofu cut into cubes, I prefer pre-marinated tofu for this dish.

Method:

  1. Sautee onions with 2 tablespoons of water in a pot. When they soften add garlic and ginger and sautee for another minute.
  2. Add 2 cups of stock and sauce ingredients, and bring to simmer. Add the shitake mushrooms and carrots and bring to boil. Add tofu.
  3. Add the noodles now. Avoid moving the noodles too much as it will break. Put the lid on the pot to help the noodles hydrate. Bring the heat down to a simmer for a minute. If you are using vegetables that are more sturdy and take a longer time to cook (e.g., zucchini, mushrooms, broccoli), add this at the same time as the noodles, on top of the noodles.
  4. After the minute, add any softer vegetables (e.g., bok choy) now. At any time if it looks like the stock has completely reduced, you may add more stock, a little at a time. Give the pot a stir. Your noodles should now be soft. If not, put the lid back on and let it steam for another minute.
  5. Add chopped corriander and serve.

 

Fluffy Baked Falafels (No Oil, No Refined Sugar, Gluten Free)

Finally a falafel recipe that is fluffy! Great in wraps or on a salad.

Ingredients:

1 can chick peas (rinsed well and drained)
1/2 cup chopped onion
2 cloves garlic
1 teaspoon ground cumin
1 teaspoon ground corriander
1 1/2 teaspoon tahini
Salt and pepper to season
1/4 cup cooked potato
1/4 cup parsley/corriander
2 tablespoon water
1 tablespoon siracha
1 teaspoon flaxseed

Method:

  1. Roast chick peas in oven 200C, for 15 minutes
  2. Add onion and garlic and roast for another 10 minutes
  3. Place all ingredients in a food processor and process until they are no big chunks.
  4. Scoop processed ingredients and roll into balls (I find using an ice-cream scoop helpful. Place balls on a baking tray lined with baking paper.
  5. Bake in a 190C oven for 10 minutes. Then turn balls over and bake for another 10 minutes.

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.