Inspiration for a healthy plant based lifestyle

Ideas and info, reviews and recipes

Back to basics: the healthy placemat

Thank you Jeff Novick for your sensible healthy eating placemat  (2013). If you don’t already know Jeff his website has tons of sensible information and will help you revitalise your eating regime. The Five Pillars of Healthy Eating: 1) Plant-Centred– Centre your plate and your diet around minimally processed plant foods (fruits, vegetables, starchy vegetables, roots/tubers, intact whole grains, and legumes (beans, peas & lentils). 2) Minimally Processed – Enjoy foods as close to “as grown in nature” with minimal processing that does not detract from the nutritional value &/or add in any harmful components. 3) Calorie Dilute – Follow the principles of calorie density choosing foods that are calorie adequate, satiating and nutrient sufficient. 4) Low S-O-S – Avoid/minimize the use of added Salts/sodium, Oils/Fats and Sugars/sweeteners 5) Variety – Consume a variety of foods in each of the recommended food... read more

Smooth butter bean baguette

Bruschetta 1 baguette 1 large tomato chopped 1 ripe but firm avocado, diced 1/4 cup minced red onion 2 tbsp chopped fresh basil 1 tbsp extra virgin olive oil 1 tbsp freshly squeezed lemon juice 1/2 tsp salt Ground pepper Preheat the oven to 350 degrees. Slice the baguette diagonally into 16 to 20 slices, each about 1 inch thick. Put the slices on a baking sheet and bake for 7 to 10 minutes until lightly browned and toasted to your liking. Put the tomato, avocado, onion, basil, oil, lemon juice, and salt in a large bowl and mis well. Season with pepper to taste. Butter Bean Spread 1 can (14 to 16 oz) butter beans, drained & rinsed 1 tbsp extra virgin olive oil 1 clove garlic, minced 1/4 tsp salt 1/8 tsp ground pepper 1 to 2 tbsp water Put the beans, oil, garlic, salt and pepper in a food processor. Process until creamy, stopping occasionally to scrape down the work bowl. With the processor running, add 1 to 2 tbsp of water as needed to achieve the desired consistency. Process again until very creamy. To assemble, spread a rounded tablespoonful of the bean spread over each baguette slice, scoop out 2 tbsp of the tomato mixture with a slotted spoon and top the bean spread and serve... read more

Soul food from a Southern gal

Bianca Phillips has the passion of generations of Arkansas cooks in her blood. With mama Delores and granny Ruth, she has successfully redefined and re-created the best, and homeliest dishes from her beloved childhood. Now we can all benefit from three generations of soul-warming country cooking as Bianca has compiled dozens of family favorites in a new cookbook Cookin’ Crunk. She says “crunk” – a Southern slang term for getting excited – conveys her passion for veganism and for her Southern roots. The Arkansas native happily admits her recipes originated in the family kitchen: “I’m not a trained chef just a Southern gal who grew up hovering around the knees of my mama and granny in the kitchen. As a result my recipes are far from pretentious and gourmet – just simple comfort food free of meat and other animal products.” “Ive been vegetarian since I was 14 and went vegan at 24 – at first my mom said ‘no cheese – you have gone crazy!’ . “But now when we eat out together, she has what I have!” Her mom has been a huge supporter,  even creating a vegan version of her legendary cornbread dressing, which is included in the cookbook. Bianca says she rarely cooks the same thing twice though she loves tofu. “I most often cook a tofu scramble, and maybe the vegan pimiento cheese,” she said. Savory dishes in Cookin’ Crunk include Butter Bean Bruschetta, Chocolate Gravy, served over Whole Wheat Buttermilk Biscuits, Southern Fried Tofu Chicken and a great vegan interpretation of chicken and dumplings. Bianca shares her Southern vegan pantry essentials, revealing her adventurous... read more

Creamy lasagne holiday pleaser

A stack of rich and creamy lasagne is a crowd pleaser and this one is no exception. It’s vegan & gluten-free and doesn’t take long to make the separate sauces. I usually layer either eggplant or zucchini slices in between the tomato and almond sauces, depending on what I have in the refrigerator. Loosely described recipe follows:

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Where are those adzuki beans?

After a visit to my produce store some years ago, I came home bursting with the enthusiasm you can only get from black eyed peas, adzuki beans, dark chocolate covered almonds and wild rice. It was the day I had my Pantry Epiphany: It was then that I stopped fiddle-faddling around with packaging and brown paper bags and started to wholesale collect large wide-mouthed welcoming jars and vessels of all sizes. I love this San Diego kitchen and  I think it may inspire more of us to line up our grains, beans and chickpeas and get serious with our organisational skills. Start today! Traditional Kitchen by Encinitas Closet Designers and Professional Organisers Neat Method San... read more

Easy broccoli soup

White tableware usually leaves me cold. Until it is showcasing a glorious vegetable! If you have virginal white soup bowls its worth making Broccoli Soup just to admire the fashion statement – oh and it’s healthy too. Recipe courtesy of the  Forks Over Knives the Cookbook INGREDIENTS 3 large leeks, white parts only, sliced and rinsed 1 tsp thyme leaves 4 cups broccoli florets 4 1/2 cups vegetable stock 3 tbsp nutritional yeast Salt and pepper METHOD Place leeks in a large saucepan and sauté over medium heat for 10 minutes. Add water 1 to 2 tbsp at a time to keep the leeks from sticking to the pan. Add the thyme and cook for another minute, then add the broccoli, vegetable stock, and yeast. Bring to a boil over high heat, reduce to medium heat and cook till the broccoli is tender – about 10 minutes. Puree the soup using a blender, return to pot and season with salt and pepper to... read more

Bring on the black beans

Black bean disclaimer here: I am crazy about black beans and promote these little nutrient powerhouses at every opportunity. I buy them canned or dried – I’m not fussy. I  add them to soup, toss them in my salads, mash them for dips, and cook them with rice just like this traditional recipe which was inspired by staying in The Bahamas at my sister’s beach side home. (For 4 servings) Ingredients: For Black Beans and Rice: 2 teaspoons good-quality olive oil 1 small onion, peeled and diced 2 cloves garlic, peeled and minced 1 cup whole-grain brown rice 2 1/2 cups water 1/4 teaspoon cayenne pepper 1 teaspoon ground cumin 3 1/2 cups canned low-sodium black beans, drained For Pumpkin Curry: 1 1/4 cups thick coconut milk 1 cup water, plus more as needed 1 teaspoon turmeric 1 teaspoon curry powder 1 inch fresh ginger, grated 2 – 3 whole kaffir lime leaves 2 red chili peppers, rinsed; seeded and diced 2 cloves garlic, peeled and minced 1 tablespoon olive oil, to saute 4 – 5 cups peeled pumpkin, cut into cubes 1 large onion, peeled and diced Salt, to taste In Addition: Fresh curly parsley, for garnish Method: For Black Beans and Rice: 1. Heat the oil in a large pan, set over medium-high heat. Add the onions and garlic and saute for 3 to 4 minutes. Add the rice and saute for about 2 minutes. Add the water. 2. Bring a boil. Reduce heat to low and simmer, covered, until tender and most of the liquid has been absorbed, 40-50 minutes. Add cumin, cayenne and black beans. Let... read more

Orange & ginger for oil-free dressing

Inspired to combine these two flavors by Fresh on Charles cafe in Launceston, Tasmania, this quick and easy recipe is perfect for whole food plant based cooks who do not add oil to dressings. Tastes great with an Thai style salad of greens with bean shoots, shredded red cabbage and fresh coriander. INGREDIENTS Half a large naval orange, in sections 30g of raw unsalted cashews 1 tsp crushed garlic 1 tsp minced fresh ginger 1 tsp tamari sauce (or soy sauce) 1 tsp rice wine vinegar Enough water to achieve desired consistency. (approx 2 tablespoons) METHOD Put the orange segments and cashews in a food processor and pulse till the nuts are broken up. Add the ingredients except the extra water so you can measure that out at the end to achieve the consistency you prefer. Whizz until creamy then add a little water.  ... read more

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This is brilliant to share, simply great food appeal! ... See MoreSee Less

We're not just nibbling on veggies and tofu—here's what a whole-food, plant-based diet actually looks like! RECIPES HERE: forksoverknives.com/recipes.

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Common sense, good advice - always reliably from Michael Greger MD. Follow his site if you don't already. ... See MoreSee Less

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Don't be a proteinaholic! ... See MoreSee Less

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Spring Food festival plant and seed stall

October 16, 2016, 10:00am - October 15, 2016, 10:00pm

The Spring food festival is on again this year at Gagebrook community centre. We will be there with lots if plants and seed . We will be growing these at Vinnie's Growth centre, Eddington street, Bridgewater. Any donations of plants, seeds and trees are welcome All the plants are grown by different community groups including Vinnie's, Headway, ABLE, 24 Carrot, Jordan River Services

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