CABBAGE WRAPS

This smashing lunch or snack idea is not only gluten-free and gentle on the waistline, it's also super quick and easy to assemble. You'll need a few pre-made essentials such as hummus and a cooked mixed veg filling (or you can stick to sliced raw vegetables - works and tastes just as good!) 

One or two of these is enough to make a filling lunch and a simple way to pack in more vegetables into your diet. I used the large outer leaves of the cabbage for this recipe but I'm sure big lettuce leaves will also give the same results.

Ingredients

(serves 2)

- 2-3 large cabbage leaves

- 2-4 tbsp hummus

- 1 cup cooked mixed vegetables (carrots, peppers, tomatoes etc...why not throw in some cooked beans or chickpeas for some extra protein)

- raw vegetables of your choice, cut into strips (I used yellow pepper and carrots)

To assemble your wrap, start by trimming down the tough vein that goes down the middle back of the leaf. This will make it easier to fold later.

Spread a tablespoon or two of hummus over one side of the leaf and stack on your cooked/raw vegetables. I used a combination of the two in order to create contrasting textures of soft and crunchy. I also used some cooked chickpeas to make it extra filling, but beans or rice would also work great in this. The more vegetables you can pack in there, the better!

Fold into a neat parcel and turn it over so the parcel holds its shape. Slice the wrap in half and enjoy!

                      

CHICKPEA AND VEGETABLE STEW

This has recently become one of my favourite things to make. It's really versatile and can be made in big batches which can then be stored in the fridge/freezer and eaten in different ways during the week - whether on its own, next to some rice/couscous or folded into a whole-wheat wrap.

Ingredients

- 2 cups cooked chickpeas

- 1 cup vegetable stock

- 1 large red onion (roughly sliced)

- 2 large tomatoes (roughly chopped)

- 1 red bell pepper (roughly chopped)

- 1 green bell pepper (roughly chopped)

- 1 yellow bell pepper (roughly chopped)

- 1 courgette (roughly chopped)

- 2 green chillies (finely chopped, with or without the seeds)

- 2 tbsp sunflower oil (optional)

- 2 tsp mixed herbs

- 1 tsp cumin

- 1 tsp chili powder

- 1 tsp crushed ginger

- salt and pepper to taste

Heat the oil in a large saucepan and sauté the onions, ginger and green chillies for a minute or two.

Add the rest of the chopped vegetables to the saucepan, along with the herbs and seasoning. Pour in the vegetable stock. Reduce the heat, cover and simmer for 10 minutes.

Add the cooked chickpeas and cook uncovered for a further 5 minutes.

BREAKFAST #6 - GREEN SMOOTHIE

After being inspired by the remarkable documentary, 'Fat, Sick and Nearly Dead', I have since taken to blitzing my fruit and veg. 

The documentary follows an Australian businessman named Joe Cross as he travels across the United States drinking nothing but fresh fruit and vegetable juice over a period of 60 days. The point of this?? To tap into the body's natural ability to heal itself when nourished with the right vitamins and nutrients. Not only does he tackle his debilitating autoimmune disease but he also drops an astonishing amount of weight, boosts his energy and inspires a few others along the way.

I am yet to invest in a good quality fruit and vegetable juicer, so for now I'll be starting most of my mornings with this delicious green smoothie. Takes hardly any time at all to make and gives me tons of energy until lunchtime. Feel free to stray from my recipe and add your favourite fruit and veg - be creative!

Ingredients

- 1 green apple

- 1/2 cucumber

- 2 celery stalks

- handful of spinach

- juice of half a lemon

- 1 tsp fresh ginger

- 1/2 cup water

Place all the ingredients in a blender and whiz until smooth.

Drink within an hour of making the smoothie to get the most nutrients out of it. If possible, go for organic produce.

SPICY GREEN RICE SALAD

Happy 53rd Independence Day to all the Nigerian folk out there. To celebrate, why not rustle up this excessively patriotic looking salad to go with dinner tonight. You know you want to.


Ingredients
(serves 4)
- 1 cup cooked basmati rice
- 4 cups lettuce (roughly chopped)
- 1/2 cucumber (thinly sliced)
- 1/4 cup spring onions (chopped)
- 2 green chillies
- 1 clove garlic
- Fresh ginger (size of a coin)
- 3 tbsp olive oil
- Salt to taste
- 1 tsp ground black pepper 

To make the dressing, place the green chillies, garlic and ginger in a small mortar and crush to a pulp with a pestle. Add the olive oil, salt and black pepper and mix with a spoon.

To build up the salad, place the lettuce leaves on a serving dish, sprinkle the rice evenly over the top, layer on the sliced cucumbers and garnish with the chopped spring onions.

Drizzle the dressing liberally over the top and serve immediately.

ALMOND MILK

Almond milk appears in many of the recipes on this blog and so it's only right that I put up a recipe showing how easy it is to make at home. What I love about this home-made version is that I am in complete control of what goes in there - no need for additives or preservatives to extend the shelf life. No unnecessary added sugar to sweeten it if I don't want to.  Just pure almond goodness.

You won't believe how creamy and tasty this versatile non-dairy milk is. Rich in calcium and protein, it's perfect for baking, cooking and pouring over your favourite breakfast cereal. 

Once made, it should be refrigerated and used within five days.

Ingredients

- 1.5 cups whole raw almonds (soaked overnight)

- 4 cups filtered water

- 1/2 tsp vanilla essence

- 2 pitted dates (optional)

- Pinch of salt

First thing's first, soak the raw almonds in a bowl of water, cover and leave to stand overnight. Drain the water and rinse the almonds before proceeding to the next step.

Place all the ingredients in a blender and blitz at the highest speed for 2 minutes. Leave the dates out if you want it unsweetened. Alternatively, you can use your preferred sweetener (1 tbsp brown sugar, maple syrup..etc)

Grab a large bowl and place a strainer over it. Pour the almond mixture into the strainer, using the back of a spoon to push as much liquid out as possible. 

Discard the almond meal, give the strainer a quick rinse and repeat the straining process into another bowl. 

Strain one final time to ensure a smooth consistency.

Pour into a sealable glass jar or bottle and refrigerate. Use within five days.

COLESLAW

If there's one type of salad that Nigerians can tolerate on the side of their plate, it's the humble coleslaw. The shredded cabbage and grated carrot is usually held together with a dollop of salad cream and chilled in the refrigerator until the main meal is ready. With the amount of spice and pepper we use in our food, coleslaw offers something of a cooling respite between those fiery mouthfuls.

Here is my version of coleslaw with an unbelievably rich vegan salad "cream" dressing. This is my second attempt at the recipe. I used rice flour the first time around but found it to be too grainy. Corn flour provided the right consistency and was a subtle enough base to build in layers of flavour. 

Ingredients

(serves 4)

- 2 cups raw shredded cabbage 

- 1.5 cups grated carrot

- 6 tbsp corn flour

- 3 tbsp coconut milk

- 1/2 tsp salt

- 1/2 tsp ground black pepper

- 2 tbsp balsamic vinegar

- Juice of half a lemon

- 1 tsp sunflower oil

To make the salad dressing, combine the corn flour and coconut milk to form a smooth paste. Add the vinegar, lemon juice and sunflower oil and whisk vigorously with a fork. The dressing should be able to lightly coat the back of a spoon. Season with salt and black pepper.

Place the shredded cabbage and grated carrot in a large salad bowl and pour in a generous amount of the dressing. Give it a good mix and refrigerate until needed.

LEMON AND TANGERINE CAKE

Just because summer is over doesn't mean that you have to wave goodbye to fresh and vibrant indulgences. This zesty, vitamin-rich treat is a great accompaniment to your afternoon tea or coffee. 

I have always been a big fan of lemon cake and this is my very first vegan attempt - with tangerine as an added twist!

The tangy lemon balances perfectly with the sweetness of the tangerine, and the flecks of lemon and tangerine zest in the cake batter are like little jewels, providing an additional burst of flavour.

Ingredients

(serves 8)

- 2 cups self-raising flour

- Pinch of salt

- 3/4 cup sugar

- 1/4 cup sunflower oil

- 1/2 cup non-dairy milk (I used coconut in this case)

- 1 tsp apple cider vinegar

- 1/2 tsp vanilla extract

- 2 lemons (juice and zest)

- 1 large tangerine (juice and zest)

Sift the flour into a large mixing bowl and add the salt.

In another bowl, mix all the wet ingredients together, including the oil, non-dairy milk, vinegar, juice of 1 lemon and the juice of 1 tangerine.

Add the wet ingredients to the flour and mix to form a cake batter. Incorporate the grated zest of two lemons and the zest of 1 tangerine. Add the vanilla extract and mix well.

Pour the cake batter into a lightly oiled cake tin and bake in a pre-heated oven, gas mark 5, for 20-25 minutes.

Allow to cool for half an hour and then squeeze the juice of half a lemon or tangerine over the top. Sprinkle with a little extra sugar (optional) and garnish with fresh tangerine segments.

CHUNKY HUMMUS

I have always wanted to make my own hummus. I'm not going to lie - the first time I set eyes on it, I was a bit skeptical, but after that first taste, I was completely sold! 

Hummus is made by crushing/blending chickpeas with a few other kitchen cupboard ingredients and can be used as a dip or a spread. It's a great source of protein, fibre and numerous essential vitamins.

Like peanut butter, you can have it super smooth or, as I like it, with chunky bits. I've served mine up with a few carrot sticks and some home-made flatbread (recipe also below) but of course you can eat it with just about any other crunchy vegetable out there (sliced cucumber, raw pepper etc.). They also go well with baked chips, crackers or, as fellow blogger Berry Dakara cleverly suggested in my mini pizza post, as a topping for your veggie pizza.

 

Ingredients

(serves 2)

- 1 cup cooked chickpeas

- 2 cloves garlic (crushed)

- Juice of 1/2 a lemon

- 2 tbsp olive oil

- 1/2 tsp chilli powder (optional)

- Pinch of salt

To make the hummus, place the chickpeas in a large bowl and crush with the back of a fork to form a chunky paste.

Add the crushed garlic, salt, lemon juice, olive oil and chilli powder (optional), and give it a good mix.

Serve in a little dish and drizzle a little extra olive oil over the top.

For the flatbread:

- 1 cup self-raising flour 

- 1/2 cup warm water 

- 3 tbsp olive oil 

- Pinch of salt

- 1 tsp sunflower oil to coat the bottom of the frying pan

Combine all the ingredients in a large bowl, making sure to add the water a little at a time until you have a soft dough.

Heat a large frying pan and coat the bottom with a little sunflower oil.

Divide the dough into 4-5 parts and use your hands to form a flat, roughly round or oval shape with each piece. Once the pan is hot enough, drop the bread in and cook for about 2 minutes or until it starts to form brown spots all over. Turn over and brown the other side.