Snacks
Brussels Sprouts with Ginger & Mushroom
A quick and easy recipe featuring delicious tasting Brussels Sprouts.
Ingredients
- 4 Brussels sprouts, quartered
- 1 big handful of snow peas, string removed
- 1 chilli, chopped (optional)
- 1 large brown mushroom, thinly sliced
- 1 tablespoon of chia seeds to sprinkle
- 1 tablespoon minced ginger
- Half a red capsicum, chopped
- 2 tablespoons soy mushroom sauce
- Half cup water
- 4 teaspoons minced garlic
Method
- Heat water in wok on high heat
- Fry garlic and ginger in water for 5 minutes
- Stir in all chopped veggies except mushroom
- Add mushroom sauce
- Stir fry until all the veggies are nice and soft, about 10 minutes
- Add sliced mushroom and mix through (the residual heat will cook the mushroom)
- Serve immediately with some brown or white rice.
Easy Peasy Pancakes
You won’t believe how cheap, quick and easy this pancake recipe is. And they taste delicious!
Ingredients
- One and a half cups of self-raising flour (or plain flour with a heaped teaspoon of baking powder)
- One cup of full-cream soy milk
- A little vegetable oil to spray or drizzle
Method
- Blend flour and soy milk until smooth, with a consistency of thick cream (the more flour, the thicker and fluffier the pancakes)
- Spray or drizzle oil in frying pan
- Heat frying pan on low heat for a couple of minutes
- Pour pancake mixture as round shapes into frying pan
- Wait for bubbles to form in mixture, then flip over with spatula so both sides of the pancake are golden brown
- Transfer pancakes to plate
- Serve immediately with topping of choice, such as maple syrup.
Aussie Vegan ‘Meat’ Pies
A vegan version of a classic Aussie favourite.
Ingredients
- 415 gram (14.6 ounces) can Casserole Mince (or other vegan mince product)
- 3 sheets puff pastry
- 3 sheets shortcrust pastry
- 420 gram (15 ounces) tin tomato soup
- Quarter teaspoon curry powder
- 1 tablespoon vegan gravy powder
- 1 tablespoon vegetarian stock powder (I use Massel brand)
- 2 cereal biscuits (I use Weetbix, crushed – you could use half cup vegan breadcrumbs instead of this)
- Third cup tomato sauce
- Half cup of water for frying
- 1 onion, chopped
Method
- Pre-thaw pastry sheets. Pre-heat oven to 180 degrees Celsius (350 degrees Fahrenheit).
- Fry onion in a large pan for 5 minutes over a medium heat.
- Add Casserole Mince, mix well for 5 minutes. Add gravy powder, tomato sauce, dry stock and curry powder. Stir on mid-heat for ten minutes.
- Stir in tomato soup, then crushed Weetbix (or breadcrumbs).
- Remove pan from heat.
- Cut pastry into smaller short-crust pastry round shapes for the bottom, and larger puff pastry shapes to go on the top as a lid. Spoon in pie mixture into each pastry shell and cover with puff pastry lid. Brush a little soy milk on top of the pies for a glaze.
- Bake in muffin tin for 15 minutes. Makes 12 large-muffin size pies.
Tom’s Quick and Easy Oatmeal
A favourite, very quick and easy way to cook low-fat healthy oatmeal porridge.
Ingredients
- Half-cup of rolled oats
- One cup of water
- Fresh fruit or dried fruit for texture and natural sweetener
Method
- Add ingredients to a microwave bowl with lid.
- Microwave (or alternatively cook in saucepan) for 2 minutes.
- Stir ingredients well, then serve.
Tips: You can also add some ground flaxseed for omega 3 fats, and soy-milk or the milk of your choice (oat milk or almond milk is also recommended).
Tofu Guacamole
A creamy, tangy dip that you can whip up in a minute!
Ingredients
- 1 ripe avocado
- 300g (10.5 oz) silken tofu
- 1 tsp garlic
- 1 tbs lemon juice
- 1 tbs mild chilli sauce
- 1 tbs flaxseed oil
- Dash of Tabasco sauce
- Pepper to taste
Method
- Blend until smooth.
- Serve cold with crackers, salad vegetables etc.
Peanut Satay Sauce
A rich, tasty sauce that’s great for dips or stir-fries.
Ingredients
- 1 onion, finely chopped
- 1 teaspoon minced or grated ginger
- 1 teaspoon crushed garlic
- 1 tablespoon tomato paste
- 2 tablespoons soy sauce
- 1 tablespoon sweet chilli sauce
- 5 heaped tablespoons crunchy peanut butter
- 1 x 270 ml (9.2 ounces) tin coconut milk
- 1 tablespoon vegetable oil for frying
Method
- Fry onion, ginger and garlic in vegetable oil in a small saucepan.
- Add tomato paste, soy sauce and sweet chilli sauce and simmer for 5 minutes.
- Then add peanut butter and coconut milk, mixing thoroughly. Stir over low heat until ingredients are blended and thickened.
- Leave to cool, and pour warm over rice or stir-fry dishes.