DAY 2/7 VEGAN CHALLENGE (ALOE VERA AND MANGO SMOOTHIE)

Day 2! If you missed day 1, it's not too late to join in! Today I'm sharing this simple smoothie recipe that works great as a snack or breakfast. Aloe vera grows abundantly in Nigeria, but if you live abroad in a colder climate then you can probably purchase the leaves from any good health food store. 

Aloe vera is a medicinal plant and is known for its soothing and hydrating effect on the skin, hair and when ingested. Here are 3 top reasons to give aloe vera a try:

• It is high in vitamins and minerals such as folic acid, vitamins A, C, E, B1, B2, B3 and B6, calcium, iron, potassium, magnesium, selenium and copper.
• It helps aid digestion by soothing and cleansing the digestive tract. It also helps to decrease the amount of unfriendly bacteria in the gut.
• It helps with detoxification. The gelatinous nature of aloe vera means that as it passes through the intestinal tract, it absorbs toxins along the way which are then eliminated through the colon.

This smoothie is sweet, refreshing and packed full of good stuff. I've added coconut water because it is super hydrating and makes the smoothie taste that much better. If you can't get your hands on coconut water easily then use plain water instead.

Ingedients
- 4 large, ripe mangoes (chopped)
- 1 aloe vera leaf (peeled)
- 1.5 cups pure coconut water

To make the smoothie, you will need to scrape out the clear gel-like substance in the aloe leaf. To do this, trim along the spiky sides of the leaf, lay it down flat and use a sharp knife to thinly and carefully slice off the green top layer. Use a spoon to scrape out the gel. Place in a blender along with the chopped mango and coconut water. Blend until smooth and drink immediately.

DAY 1/7 VEGAN CHALLENGE (MEAL PLANS)

Welcome to day 1 of 7 of the vegan challenge! How are you feeling? Excited? Nervous? Ready to try something different?

I'm sure you've heard the famous saying that goes a little like this: 'a goal without a plan is just a wish'. One of the key things I discovered shortly after adopting a vegan diet was that planning goes a long way in keeping me on track. This could take the form of making sure I source and stock all the staple food items I need at home so I'm not left fretting about what to eat or how to create a nutritionally balanced plate. Whether it's eating in or eating out at a restaurant, being prepared will always help you stay focused on making the best food choices for your health and well-being. As time goes by, of course, preparing meals and choosing places to eat at become second nature and there is more room for spontaneity.

To make it through the 7 day vegan challenge with as little hassle as possible, you might find it useful to take pen to paper and plan out your meals for the week. If you've gone ahead and bought the items on the suggested shopping list I shared in the previous post then you'll probably feel more at ease knowing what you're going to do with all those groceries in advance. Below is a suggested meal plan based on some of the recipes featured on this website (including snack and dessert options), but if you're in a brave mood then feel free to ignore it and do your own thing. Whatever works!

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Sunday – Porridge with chopped bananas and dried fruits; Vegan salad; Creamy avocado pasta

Monday – Fruit smoothie; Cabbage wraps; Rice and caramelised stew

Tuesday – Avocado/tomato toast; Boiled plantain and vegetable stew; Beans

Wednesday – Green smoothie; Sweet potato salad; Cabbage rolls with red peanut sauce (recipe coming soon)

Thursday – Porridge with fresh fruit topping; Spiced potato wedges and salad; Soup (pick your favourite)

Friday – Breakfast bars; Couscous salad; Yam pottage

Saturday – Banana and raisin pancakes; Club sandwich; Jollof rice and steamed vegetables

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Snack options - Unlimited fresh fruit and vegetables, popcorn, crackers, vegan biscuits

Dessert options - Chocolate mousse; Chocolate fudge cake; Coconut cupcake; Mint ice cream

7 DAY VEGAN CHALLENGE (SHOPPING LIST)

The suggested shopping list below is designed to make life easier for you as you prepare for the 7 day vegan challenge. You'll probably find that you have most of these food items at home already, and it will just be a question of supplementing what you already have. Fresh fruits and vegetables should make up the bulk of your purchase and I recommend having an abundant supply, not only to create delicious meals from, but also to have as a handy snack between meals. The quantities provided below are a rough estimate of what one person might use in a week (with some leftover for future use in some cases). If you're cooking for more than one, then obviously multiply the quantities where appropriate.

Wherever you are in the world, it might also help to take seasonality into consideration. Buy what is affordable and available to you. Simply follow the rule of thumb to stock up on majority fresh produce and then staple kitchen cupboard items such as grains and legumes.

Grains
Brown rice (500g)
Couscous (250g)
Porridge oats (500g)
Garri (250g)
Wholegrain pasta (500g)
Wholegrain bread (1 loaf)
Wholegrain flour (250g)

Legumes/nuts/seeds
Beans (any variety) (1kg)
Nuts (mixed; any variety) (250g)

Vegetables
Tomatoes (10)
Red peppers (5)
Carrots (5)
Sweet potatoes (1-2)
Yam (1)
Plantain (4)
Leafy greens (spinach, kale, etc.) (as much as you care for; the more the better)
Lettuce (2-3 packs)
Cabbage (1)
Cucumber (2)
Broccoli (1)
Onions (3-4)

Fruits
Apples (10)
Bananas (10)
Oranges/tangerines (5)
Mangoes (5)
Pineapple (1)
Lemons (2-3)
Avocados (3-4)
Dried fruit (including dates, raisins, sultanas, etc.) (500g)

Herbs and spices
Thyme
Curry
Mixed herbs
Ginger
Garlic
Scotch bonnet peppers/chillies

Extra (nice to have but not totally necessary)
Milk alternative (almond, soy, rice, oat - all great options)
Meat substitute (tofu, tempeh or seitan)
Vegan snacks (plantain chips, banana chips, popcorn, crackers etc.)
Hummus

7 DAY VEGAN CHALLENGE (INTRODUCTION)

Hey there,

Up for a challenge? 

With family, friends and non-vegan readers in mind, I've decided to give one of these countdown challenge things a go on the blog. Between the 18th and 24th January, why not step into the shoes of a vegan and see what all the fuss is about? This is for anyone who's always wanted to try a plant-based diet but never got round to it. This is for all the curious cats and sceptics. This is also for anyone who's up for experiencing some pretty cool health benefits: improved digestion, increased energy, better mood, and so on. To the vegan readers, you can get involved by sharing the challenge with your family and friends.

It's only 7 days. How hard could it possibly be? ;)

Why try vegan?

Health: energy, clearer skin, better digestion, increased nutrient intake from plant-based sources that are low in cholesterol and packed with antioxidants which help fight against a number of common diseases such as diabetes, cancer and heart disease.

People: a plant-based diet does not require as much land as is needed to support a meat and dairy diet, which means it is a more sustainable way of feeding the global population.

Environment: by avoiding animal products, you can significantly lower your carbon footprint. One of the top sources of planetary greenhouse gases comes from raising livestock and food for livestock.

Animals: avoiding animal products is one of the ways you can take a stand against animal cruelty and exploitation.

More in-depth: Why go vegan?

What to eat:

Eat only plant-based food for 7 days. So no meat, dairy or eggs. Trawl through my recipe index for ideas or look up vegan recipes online; you'll be spoilt for choice! Fruits, vegetables, grains, legumes, nuts & seeds. They are your friends. Find vegan substitutes of your staples e.g. almond milk etc.

What I'll be sharing:

- 3 brand new recipes

- daily encouragement, tips and ideas

- a giveaway! (to be eligible, simply keep me updated on your progress via blog and social media comments)

Get involved!

I would love this to be as interactive as possible so if you decide to take the challenge then let's connect! Share what you eat in a day, ask me questions or leave me comments on any of my social media platforms. Simply tag me in your posts @vegannigerian or use the hashtag #vegannigerianchallenge 

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Instagram

4 days to go... :)

PLANTAIN FRIED RICE

As promised, here is the recipe for plantain fried rice, one of the components that featured on my 2014 Christmas plate. It's a quick and easy idea for a side dish or a main meal and with some boiled rice already on hand, will be ready in a matter of minutes. This is a great way to turn leftover white rice into something effortlessly delicious.

You will need a large wok for this recipe, or any old large frying pan.

I have no idea if plantain fried rice is officially a thing but if you've tried it before, let me know your variation of it in the comments below.

Ingredients
(serves 2)
- 2 cups cooked rice (brown, white, long-grain, basmati...whatever you fancy)
- 1 plantain (diced)
- 2 tbsp sunflower oil
- 2-3 spring onions (chopped)
- light soy sauce
- dash of sesame oil (optional)

Heat the sunflower oil in a large wok or frying pan. Add the diced plantain and fry for a couple of minutes until the pieces are brown on the outside. Add half of the spring onions, stirring constantly to keep them from burning.

Add the cooked rice and turn the heat down to medium. Stir gently to evenly distribute the plantain through the rice and to avoid crushing the plantain pieces unnecessarily.

Add a generous few splashes of light soy sauce and continue mixing for a couple of minutes until the rice is piping hot. Taste as you go along until you have the right amount of saltiness from the soy sauce. For some extra flavour, you can add a dash of sesame oil.

Garnish with the rest of the chopped spring onions. Serve hot...or warm...or cold...tastes good any which way :)

HAPPY NEW YEAR!

Who's excited for the new year? I definitely am! Goals, dreams, ideas, action plans all at the ready!

I am currently in the middle of putting my blog calendar together for the first couple of months of 2015 and I can't wait to get started on some of the concepts and recipes I have!

Here's to a healthy, happy new year. What are your resolutions for 2015?

God bless x

MERRY CHRISTMAS! (VEGAN CHRISTMAS DINNER)

Merry Christmas! Wishing you all a happy, healthy holiday season! :)

What did you have for Christmas dinner?

Here's a glimpse at my vegan Christmas plate this year. (Individual recipes to come in the new year: stuffed peppers and plantain fried rice).

RAW VEGAN MINCE PIES

My raw vegan interpretation of mince pies is so healthy it's almost embarrassing. But want to hear the best part? They taste insanely delicious! This idea came to me late at night when I was already tucked up in bed and ready to take a trip to the land of zzz's. Filled with this sudden burst of curiosity and excitement, I pulled my coat on and made my way to the local grocery store (only a 5 minute walk away, thankfully) to source out all the ingredients I'd need to create these beauties the next day. Interesting how most of my spontaneous acts involve food in some way. 

Forget waiting 12 hours for an almond flour/cashew nut base to solidify in a dehydrator (only to disintegrate at the slightest touch), this method is quicker, easier and delivers on flavour. It's gluten-free, fat-free, sugar-free, junk-free, but - in anticipation of any snarky sceptics out there - definitely not taste-free. I honestly had no idea how this would turn out and I'm going to be real with you: I was blown away by how amazing they turned out. I ate my way through 3 of these in one sitting, with not an ounce of guilt. 

As you can already tell from the picture, I used hollowed out apples for the 'crust'. I've used green apples in this case as they are not as sweet as the red varieties and therefore provide a nice contrast to the naturally sweet mince filling.

Give this a try yourself this Christmas season and let me know what you think! Don't forget to share if you like it and leave a comment with your feedback!

Wishing you all a delicious Christmas in advance.

[More pictures below]

Ingredients
(makes 8-10)
- 2 cups mixed dried fruits (raisins, sultanas, diced apricots, cranberries)
- 1/4 cup desiccated coconut (plus extra for garnish)
- juice of 1/2 lemon
- 1.5 tsp mixed spice
- 1/4 cup fresh apple juice
- 4-5 small apples
- Freshly squeezed lemon juice

To make the mince pie filling, place the mixed dried fruit, desiccated coconut, mixed spice, juice of 1/2 a lemon, and apple juice in a food processor and blitz on high speed for a couple of minutes until you have a chunky paste that holds well together.

To make the apple 'crust', remove the stem, peel the apple completely and cut in half. [You can also slice off an extra thin layer off the top of each half to use as a pie cover later]. Using a small teaspoon, carefully scoop out the inside of each apple half. If you're 99.9% percent sure that you won't slice a finger off, then use a small knife to assist with the hollowing out process, otherwise I strongly recommend that you stick with a small spoon. Coat the apple 'crusts' in generous lashings of fresh lemon juice to prevent unnecessary discolouration.

Don't worry about having to throw all the scooped out apple away. Simply discard the seeds and add the rest of the pulp to your mince pie filling, blending again for a couple of seconds to combine.

Spoon generous amounts of the mince pie filling into your apple 'crust'. If you sliced off any extra thin layers to cover the mince pie then go ahead and place that on top, otherwise you can also decorate with little shapes cut out from the apple peel (can be a bit fiddly, so don't worry about perfection).

If you have any leftover mince filling, simply place into a container, refrigerate and use within 2 days.