By default my recipes are Gluten Free, dairy free, refined sugar free, low fat and as whole food as possible.
GUIDE : (B) Breakfast | (L) Lunch | (D) Dinner | (P) Pudding | (S) Snack | (CD) Calorie Dense eat sparingly
February 2020 - Very Versatile White Bean & Miso Dip(L,S)
September 2019 - Red Curry Vege Rice (L,D)
August 2019 - Baked Apple Breakfast (B,P)
July 2019 - Sugar Free Rice Pudding (B,P)
June 2019 - Best Baked Beans (B,L,D)
May 2019 - Oaty Choccy Bites (S,CD)
April 2019 - Best Ever Basic Soup (L,D)
March 2019 - GF Chickpea Fritters (B,L,D)
February 2019 - GF Courgette|Cheese & Chive| Quiche Muffins (B,L,D,S)
January 2019 - Mango|Manuka Honey|Coconut Ice cream (P)
Sticky Date Pudding with a Date & Cashew Caramel | Serves 6 (as muffins)
I love a good sticky date pudding and I love this version without the butter, eggs and processed sugar. A hint of ginger adds to the deliciousness.
2 cups chopped dates
1 cup boiling water
½ cup plant milk (I used Pure Harvest Soy)
1 tsp bicarb soda
1/2 C Buckwheat flour
1/2 C + 4Tbsp. LSA*
1 tsp vanilla extract
1 tsp ground ginger
2 Tbsp. cacao powder
Preheat oven to 180°C. Place the dates in a bowl with the boiling water and set aside until dates have softened. Add the softened dates (including soaking water), plant milk, bicarb soda, flour, LSA, ginger, vanilla and cacao to a food processor or high speed blender and mix until well combined. Spoon into muffin tray or into a lined loaf tin. Place in the preheated oven for 30 - 50 minutes (depending on whether muffins or loaf) or until a skewer inserted comes out clean.
Serve with nice-cream (frozen banana & berries blended - see January 2019 recipe) or make a decadent date caramel by mixing 2 parts date to 1 part cashew butter (I used 2 tbsp/1tbsp). Pop a dollop on your warm pudding. Sprinkle with a little more ground ginger if desired.
For the non dairy free people you could serve it with traditional custard.
*LSA = Linseed Sunflower Almond (ground)
Tracey’s Tangy Eggplant with Lime & Cashew | Serves 4
I love eggplant, its very versatile and tastes better than you might think. If you love lime then the flavours in this recipe mingle together beautifully to make a wonderful meal.
2 medium eggplant, diced
1 onion, diced
2 large cloves garlic, crushed
2 tbsp. grated ginger root
1 tbsp. ground coriander
1 tbsp. water
2 tbsp. raw honey (or date puree)
2 limes, juiced
1 x 400g tin crushed tomatoes
2 tbsp. cashew butter (or 1/2c water blended with 1/2c raw cashews)
2 tbsp. water
To serve: Lime wedges and coriander
Heat oven to 180 deg C. Place cut eggplant cubes onto a tray lined with baking paper. Give the cubes a little spray with olive oil* and bake for approx.. 20 mins until soft.
In a wok or similar saute the onion, garlic and ginger with a lid on until soft and golden. Use a little water if necessary to prevent sticking.
Add the coriander powder and stir for a minute or two until fragrant. Add 1 tbsp. water if too dry.
Add the tomatoes, honey and lime juice and heat until just bubbling. Taste and adjust flavours. If your limes were juicy enough you should have a lovely balance of sweetness with the lime flavour coming through.
Add the cashew butter and water and stir to combine. Add the cooked eggplant and carefully mix.
Serve garnished with chopped coriander and lime wedges and add some toasted cashews as well if desired. Enjoy this with brown rice, buckwheat or quinoa.
Roasted Cauliflower & Rocket Salad | Serves 4
As the weather gets cooler, a cold salad isn't quite so appealing. I made this DELICIOUS easy Roasted Cauliflower & Rocket Salad and decided it makes a perfect winter (serve warm) or summer salad.
This is so simple and so tasty AND it does not need any dressings or seasoning.
One small cauliflower broken into smallish florets
1/2 c sliced sun dried tomatoes
1/2 c kalamata olives
1/2 c toasted cashews
2 handfuls of rocket leaves (Arugula)
Handful of roughly chopped coriander
Heat oven to 180deg C. Place cauliflower florets on baking paper and roast in the oven approx 20 mins until soft and slightly golden.You can spray with a wee bit of olive oil if desired.
Place sun dried tomatoes on paper towels to mop up excess oil and pat. Slice.
Cut olives in half, twist and de-stone.
Bake cashews (dry roast) for 5 mins until golden.
Place warm cauliflower, nuts, olives and sun dried tomatoes in a bowl and mix together so flavours mingle.
Add rocket leaves, coriander and mix to combine.
Sweetcorn Chowder | Serves 6
2 large onions, diced
3 garlic cloves, crushed
2 tsp cumin seeds
1 litre vegetable stock
3 medium potatoes, peeled &cubed
1 tin creamed sweetcorn
2 cups corn kernels (use frozen)
4 tbsp. savoury yeast flakes
Small handful parsley, chopped
Creamy plant based milk – soy, oat or cashew (1/4 cup)
Fresh chopped chives to serve (optional)
Sauté onions in a pot with the lid on until golden, add a little water if necessary to prevent sticking. Add garlic and cumin seeds and saute for another 5 minutes (lid on).
Add the liquid stock and bring to the boil. Add the cubed potatoes, reduce the heat and simmer uncovered for another 10 minutes.
Add creamed corn and corn kernels along with the parsley. Cook a further 5 minutes, add the savoury yeast flakes and taste. Season with salt and pepper. Add a little of one the plant based milks to give it a creamier taste, the more you add the runnier it will be and less thick so taste as you go. If you want thicker chowder, take 2 cups of the soup out and process in a blender. Add it back into the soup. Heat gently prior to serving and serve with chopped chives.
Although it doesn’t need it you could add shredded chicken if you want the more classic ‘chicken & sweetcorn’ soup.
Lock Down Cookies | Serves 16 single cookies
“For when you need to get creative with what you have”
I made these during the Covid-19 lockdown period and they were totally delicious.
1/2 C Flour
1/2 C Puree
1/4 C Nut butter
1/4 C Dried fruit
1/4 C Desiccated Coconut
1 tsp Baking Powder
2 tsp Vanilla Essence
Preheat oven to 180deg C. Line a tray with non stick baking paper. In a bowl combine all the ingredients together until it forms a sticky dough. Shape generous teaspoonful's into balls and press with a fork to flatten.
Bake 15-20 mins until crisp & golden.
Use plain flour, gluten free flour, wholemeal flour or buckwheat flour.
The puree can be apple, pear or banana (you could use tinned fruit and blend).
Nut butter can be peanut, cashew, almond, tahini.
Dried fruit can be cranberries, sultanas, raisins, chopped apricots, dates etc
Crispy Cauliflower 'Wings' Oil Free | Serves 4
1 small to medium head of cauliflower
1/4 cup chickpea flour
1/2 cup buckwheat flour
1/4 -1/2 cup water
3/4 cup soy milk or other plant based milk
2 tsp garlic powder
2 tsp onion powder
1 tsp paprika
1/2 tsp Smoked paprika
1/2 tsp Smoked paprika
Salt & black pepper to taste
Polenta/ground cornmeal approx. 3/4 cup
1 green spring onion, sliced
1 cup of dipping sauce - your choice e.g. barbecue, spicy tomato, sriracha or sweet chilli sauce mixed with coconut milk
Cut cauliflower into bite sized florets.
In a bowl mix together all ingredients except the polenta and spring onions. You want a thick batter but not too thick. Adjust with more water & soy milk as required.
Line 1 (maybe 2) trays with baking paper.
Place some of the polenta into a separate bowl, add more as you need to.
Dip the florets into the batter, shake off excess and then dip into the polenta, turn in polenta to get well covered. Place onto your prepared baking tray making sure the florets are well spaced and not crowed to allow for crisping.
Cook approx 25 mins. Serve sprinkled with the spring onion and your choice of dipping sauce.
NOTES: You could use all smoked paprika if you wanted a smokier flavour. My dipping sauce was 2 tbsp. sweet chilli sauce with 2 tbsp. coconut cream
This is a wonderful recipe as the dip tastes amazing with carrot sticks and is delicious on a piece of toasted Freedom Loaf from the Midnight Baker. Use as a spread on corn thins and then top with other toppings such as tomato & slices of red onion.
Very Versatile White Bean & Miso Dip
400g tin cannellini beans, rinsed & drained
3 tbsp white miso paste
2 tbsp almond butter
3 garlic cloves, crushed
2 tsp onion flakes
¼-½ tsp cayenne pepper (optional but recommended - start with a ¼ tsp & taste)
Place all ingredients in a blender and blend until smooth. Stir frequently and if required use a splash of water to help the blending process. Serve with a sprinkle of paprika and chopped pumpkin seeds. Keep in a sealed container for up to 7 days - if it lasts that long!
Jewel Salad with Ranch Dressing
Before you start, soak cashews in warm water for 30 minutes.
200g Cherry Tomatoes, halved
1/2 large Cucumber, halved & deseeded then sliced
1 small Red Onion, sliced or diced
1 Carrot, cut into small sticks
1 Yellow Pepper, halved, deseeded then quartered & sliced
1 bunch Radishes, sliced
Zest & juice of one small Lemon
1 small handful of mixed herbs such as mint, parsley, coriander etc
Salt & pepper to taste
Combine the above in a large serving bowl. Cover, set aside and make dressing.
100g raw cashews
1 Tbsp Apple Cider Vinegar
125mls Coconut milk
1 Garlic Clove, Crushed
2 Spring Onions, Sliced
2 Tbsp Fresh Parsley, chopped
Place in a blender the cashews, Apple Cider Vinegar, 50mls coconut milk and garlic and a grind of sea salt. Blend to a paste. Slowly add the rest of the coconut milk, blending until you get a smooth consistency.
Stir in the spring onions and parsley. Add to the chopped salad and combine.
Original recipe idea from the Cooks Collection Gluten Free Cookbook p52.
Just in time for Christmas! This is such a decadent treat, it will become a favourite!
Coconut Chocolate Nut Bars
1 cup Crunchy Peanut Butter
1 cup Dark Chocolate 70% Cocoa Solids
1/2 cup good quality coconut oil
1.5 cups Desiccated Coconut + extra for top and bottom of slice
1.5 cups chopped raw nuts (cashews, almonds, brazil, hazelnuts etc)
Line a lamington tin with non stick baking paper. Sprinkle over some desiccated coconut.
Carefully melt the peanut butter, chocolate and coconut oil. Once melted remove from the heat and stir in the coconut and nuts. Pour into the prepared pan and chill for 3 hours. Cut into small squares and my recommendation is to keep it in the freezer. Best shared with lots of people.
The slice will melt quite quickly at room temperature so sprinkling the coconut on the bottom of the pan and on the top of the slice reduces it melting as much from the heat of your fingers.
Credit for original recipe : Health 2000
Carrot Crunch Salad | Serves 4
5 Medium Carrots, grated
70gms Sliced Almonds
1/4 cup Coriander (Cilantro)**
1 tsp Ground Coriander
1-2 Tsp Honey (warm gently if needed)
1/4 cup Desiccated Coconut
Mix all of the above in a medium-large bowl.
Add the following dressing:
1 Garlic clove, crushed
Juice of 1 Lemon
2 tsp Honey
Shake in a jar and pour over salad.
** add more or less depending on your love of coriander - if it's a no way herb for you then use Italian parsley.
Best Ever Carrot Cake (Egg Free)
1.5 Cups Plant Based Milk, unsweetened
4oz Dried Dates, chopped
3/4 Cup Raisins (split 1/4 c & 1/2 c)
1/2 Cup Sliced Banana
1 tsp Vanilla Essence
1.5 Cups Buckwheat Flour
2 tsp Baking Powder
1 tsp Baking Soda
2 tsp Cinnamon
1 tsp Nutmeg
Pinch of Ground Cloves
1.5 cups Grated Carrot
1/2 Cup Walnuts
Preheat oven to 350 deg F (180 deg C). Line an 8 inch baking pan with baking paper.
In a bowl place dates, 1/4 c raisins, banana, vanilla and the plant based milk. Let it soak 15-30 mins, until dried fruit has softened. In another bowl place the buckwheat flour, spices, baking powder and baking soda. Stir well.
In a blender, blend the date mixture until smooth. Then add the carrots, walnuts and remaining raisins to the dry ingredients and combine. Carefully stir in the date mixture taking care not to over mix.
Pour into your prepared pan and bake for 40-45 minutes until golden and a skewer comes out clean when tested.
Top Tip : When you remove cake from the oven, cover with a clean tea towel and then a board for approx 10 mins. This creates steam and makes your cake nice & moist (especially helpful if you have overcooked it!). Remove to rack to finish cooling.
This cake needs no icing but do ice with your favourite icing if desired.
Original recipe idea from https://www.forksoverknives.com/recipes/vegan-carrot-cake/#gs.kpkyt9
Red Curry Vegetable Rice (4 serves)
1 cup Brown Rice uncooked
2 cups Boiling Water
1 cup Frozen Peas
1 Cup Edamame
3 cups Broccoli Florets
1/2 Red Pepper, diced
1/2 cup roasted peanuts
1/2 cup Fresh Coriander (Cilantro) roughly chopped
Garnish: Reserve some peanuts and chop, chilli flakes to taste & extra coriander
1 Tbsp Red Curry Paste
1 Tbsp grated ginger
165mls Light Coconut Cream
1-2 Tbsp Honey or Date puree
1 Tbsp Lemon Zest or Lemongrass
Mix all dressing ingredients in a bowl and set aside.
- Cook Rice in boiling water for approx 20-25 minutes. Follow packet directions.
- Precook all greens for 2-3 mins so they are bright green and slightly softened - do not overcook! Rinse in cold water to stop cooking, drain and set aside.
- Dry roast peanuts in oven or microwave - watch they don't burn! If you have not done them in the microwave before it only takes 1-2 mins depending on quantity.
- Combine rice and vegetables together, garnish and serve.
- Eat on its own or serve as a side.
Optional : add cooked chicken to dish.
Baked Apple Breakfast (4-6 serves) sugar free | dairy free | gluten free
This was so delicious I ended up eating it as a breakfast, lunch & dessert! You can find a video of it over at my Facebook page @nz.thenewyou or on Instagram @thenewyounz
4 sweet apples (e.g. Gala or Rose)
1 cup uncooked buckwheat
1C unsweetened almond milk or milk of your choice
1/2 cup raisins
1 tsp cinnamon
1/4 cup sliced almonds
Cook one cup of buckwheat according to packet directions. Whilst the buckwheat is cooking, wash apples thoroughly, core and chop into small pieces. Place in non stick frying pan and saute gently. Add a little of the almond milk if necessary. Cook apples until they colour slightly. Add raisins and 1/2 a cup of the almond milk reserving the other half. Add cinnamon. Gently stir to combine and cook until raisins soften slightly. Once buckwheat is cooked you can add this to the apple and raisin mix, add balance of almond milk and stir through the sliced almonds. It's ready to eat! Enjoy.
Banana Cinnamon Rice Pudding (Serves 1-2)
I believe this is perfect for a warm breakfast or a quick healthy dessert. What's not to love because it doesn't need added sugar! The riper the banana the sweeter it will be. Top Tip: Whenever you make your rice make enough to bag and freeze in 1/2 to 1 cup portions.
Ingredients & Method:
In a pot add 1 sliced banana (ripeness as your choice), 1/2 cup of pre-cooked brown & black rice, 1/2 cup plant based milk (I use unsweetened almond milk) & 1/2 tsp cinnamon. Warm gently and mash some of the banana to thicken. Add more cinnamon if you like as it makes it a little spicy.
Best Baked Beans (Serves 2-4)
As the weather gets cooler there's nothing better than a warming breakfast or brunch. These baked beans are so simple and quick to prepare and will even do as a quick dinner with some eggs on the side. Do not under-estimate this recipe!
Ingredients & Method:
Chop ONE ONION, crush ONE-TWO CLOVES GARLIC, gently brown in 1TBSP OLIVE OIL. Add 1 small tin TOMATO PUREE 290gms and 1tsp Smoked Paprika cook gently for 5 mins. Add TWO TINS CANNELLINI BEANS rinsed and drained. Add chopped FRESH PARSLEY APPROX 2-3TBSP or 6-8 sliced SAGE LEAVES. You can also try fresh thyme or oregano.
Serve on toasted wholegrain bread or with scrambled tofu or eggs and wilted spinach
Oaty Choccy Bites (makes approx 30 balls)
A sweet treat for those with a sweet tooth or a need to satisfy a sweet craving.
3 cups rolled oats (uncooked - I use Chantal Organic jumbo oats)
1/2 cup crunchy peanut butter (I use Pics)
1/2 cup unhulled tahini
2 Tbsp plant based chocolate protein powder or raw cacao
1/4 cup raw honey
1/3 cup water
1/2 cup cacao nibs
Coconut for rolling.
Place all ingredients in a food processor (or you can mix by hand) whiz together but don't overdo it as you still want a chunky texture. Roll into balls and roll in coconut. Place in fridge or freezer for an on-the-go energy treat! Perfect at 3 pm if you find you are always looking for something at that time.
Who doesn't love a warm nourishing hearty soup in the cooler months! This recipe is a good base that you can add your favourite veges to, with little fuss and bother.
Hearty Lentil & Vegetable Soup (serves 4)
INGREDIENTS (base recipe)
1 cup split red lentils
1 medium brown onion, chopped
1 heaped dessert spoon mild curry powder
1 tsp Cumin powder or seeds
1 tin crushed tomatoes
3 tsp low salt vege stock powder (gluten free if needed)
3 cups boiling water
Salt & pepper to taste or Liquid Aminos*
Fresh chopped coriander to taste
Chilli - optional if you'd like it hot & spicy
Additions (Choose 3-4):
1 grated carrot
1 grated courgette
1/2 cup grated pumpkin
1/2 cup Edamame beans
Tin of your favourite beans (cannelini, black beans etc)
Handful of baby spinach leaves
This list is just some ideas of what I have used in the past.
Place lentils in a large bowl and cover well with boiling water, set aside. Allow 15-30 minutes to soak whilst making the rest of the soup.
In a large pot add chopped onion and 1-2 tbsp of water to saute/sweat the onion. Add more water as necessary to stop it sticking. At this point add grated carrot/pumpkin or courgette and continue to saute.
Add a little more water and a little juice from the tinned tomatoes and add the curry powder and cumin. Cook a further 1-2 minutes until fragrant. Add tin of tomatoes incl. juice and mix. Add 3 cups of boiling water and stock powder.
Drain the lentils that have been soaking and rinse. Add to the pot and stir. At this point you can add additional veges. Cook until lentils and veges soft.
Add coriander, parsley or herb of your choice to taste. Adjust flavour with salt and pepper or use *liquid aminos which is a soy sauce alternative and 65% lower in sodium. Serve and enjoy.
These chickpea fritters are simple, tasty and great for lunch or dinner. Make and freeze and always have a quick lunch to hand on those days when you need to grab and go.
Chickpea Fritters (Gluten Free)
125gms GF Flour (I use Orgrans GF Plain flour)
400g Organic Chickpeas, rinsed & drained
1 egg,beaten (a Vegan egg replacer can be used such as 1 tbsp chia seeds to 3 tbsp water)
175 ml. Milk or milk substitute
4 spring onions chopped finely
1 tsp. Baking Powder
1/2 bunch fresh Coriander chopped
Salt & Pepper to taste
Olive oil for frying
Sift flour & baking powder into a bowl and make a well in the centre. Add the egg and milk and stir into flour, whisk to a smooth batter. Stir in the spring onions. Lightly mash 1/2 the chickpeas and add with the whole chickpeas to the batter. Add the coriander, salt and pepper. Carefully combine. Heat just enough oil in a heavy based frying pan so the fritters do not stick. Add 1-2 Tbsp. of mixture to frying pan so you have a fritter about 7-8cms in diameter. Cook 4-5 minutes until golden both sides, turning once. Serve garnished with extra coriander if desired and alongside a salad of your choice.
Got too many courgettes? Try this recipe of the month
Courgette | Cheese & Chive | Quiche Muffins (Gluten Free)
Makes approx. 8
1 cup Buckwheat Flour
1 tsp. Baking Powder
2 size 7 Free-range Eggs
1 cup Milk (or dairy free alternative)
1 large Courgette Grated
½ cup Parmesan or Tasty Cheese Grated
¼ cup Chives chopped
Salt & Pepper to taste
Heat oven to 200 deg. C. Line a texan muffin tray or dariole molds with 8 grease proof bake cups (54mm base x 50mm high). In a bowl place flour and baking powder and mix well. Add grated courgette, cheese and chives and mix to combine. In a bowl or jug whisk the eggs and milk together. Add the liquid to the dry ingredients and carefully stir. When mixed, pour or spoon into the bake cups. Do not fill to the top - leave 3-5mm space from the top of the case. Place in the heated oven for approx. 25 minutes until cooked through and golden on top. Enjoy 2 for breakfast, brunch or lunch or have 1 with a salad for lunch or dinner. NB: they do stick a little bit to the cases but just carefully scrape out leftovers with a knife.
3 Ingredients only Ice Cream
Mango | Manuka Honey | Coconut Ice cream
Single scoops approx 16
450g frozen mango pieces
400ml Coconut Milk
85g Raw Manuka Honey
Method: Blend frozen mango in food processor
Add Coconut milk and honey and blend until smooth and creamy.
Pour in a medium roasting dish so the ice cream is about 2cm high, cover with clingfilm and freeze for approx. 2 hours until just set.
Return mixture to your food processor and blend again until smooth and creamy.
Set in an old ice cream container or in a loaf tin lined with baking paper. Cover and return to the freezer and leave for 3-4 hours until firm enough to scoop.
Serve immediately and enjoy.