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.

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.