Tuesday, 1 September 2020

Lentil Bread | Vegan and Gluten-Free


I made 5-ingredient oil-free, gluten-free, grain-free lentil bread and what a revelation! 😍 First spotted this on Twitter, shared by @_annyma [IG handle] and I knew I had to try her genius recipe. Swipe to get a closer look at the texture. It’s moist, yet develops a crumb and a crust. Gives me plain baked Moin Moin vibes, but with a much more subtle flavour. And it toasts well. I can imagine making a seeded version or adding sun-dried tomatoes or olives (oooh 🤔).

I baked mine in a small, flat oven dish so you may want to use a bread tin to achieve a taller loaf. Make sure to double the ingredient quantities to fill the tin though, and you may need to adjust the cooking time.

So what’s in this thing of beauty?

🍞 1 cup red lentils.
🍞 1.5 cups water.
🍞 1 tsp baking soda.
🍞 1 tbsp Apple cider vinegar.
🍞 pinch of salt (optional).

Method 🥣
Soak the lentils for an hour then rinse/drain. Place lentils, 1.5 cups water, baking soda, apple cider vinegar and salt in a blender, blend until completely smooth. 

Pour into a lined or greased baking tin/loaf tin. Bake at 180 C for 1 hour. A toothpick should come out clean. Leave to cool before slicing and serving. 

Thanks again to @_annyma for the inspiration 😊💚





The Best Baked Jollof Rice Recipe

 Happy new month folks! Hope you're doing well, happy and thriving.

World Jollof Rice Day was a couple of weekends ago on the 22nd August. The day after I had the sudden  urge to make baked jollof rice. I've seen several versions of it shared online on Instagram, Facebook and a handful of West African food blogs. Without following a recipe, I was able to freestyle the one below and honestly I'm not mad at the results. I strayed from convention in terms of some of the oils and spices added. For instance, curiosity made me wonder what a generous dash of sesame oil would bring to the table. I imagined that adding cinnamon would add a warm, more complex note to the flavour profile. It was particularly satisfying to add my home-grown lemon-thyme straight from the garden. Shop-bought sprigs of time will provide the same effect.

As I was cooking for the whole family, I made a huge batch - 5 cups to be precise - and so it took absolutely ages to cook. Great if you have a lot of time on your hands, are cooking ahead of a later event or you're not particularly ravenous. Otherwise, grab a book, catch a couple episodes of your favourite show or go for a walk as you await your jollof rice masterpiece. If you're not feeding a small army, then the rice can be packed up and frozen as part of your meal prep for the week.

It's oven-baked so you should expect some of the rice (particularly at the top) to dry out a little bit. It will add a bite to every forkful but it is not at all unpleasant. The ratio of fluffy, soft rice to al-dente rice is pretty perfect. 

The red onions caramelise beautifully in this dish, adding some sweetness to balance the spice. I just had to mention this point because it was perhaps my favourite part of the whole thing!

I used golden sella basmati rice and would highly encourage you to use the same for this recipe. No regular long-grain or basmati, please, otherwise results may vary wildly. 

I created a short video reel of the process, which has so far garnered over 10,000 views (wow!). You can check it out here! Just be sure to come back and try this recipe :)


Ingredients
(serves 8-10)
- 1 tin plum tomatoes
- 1 large red bell pepper
- 1 scotch bonnet pepper
- 3 red onions
- 4 cloves garlic
- 2 tbsp palm oil (optional)
- 2 tbsp curry powder
- 1 tbsp dried thyme
- 2 tbsp fennel seeds (plus extra)
- 1 tbsp cinnamon
- 1 vegetable stock cube
- salt
- 2.5 cups water
- a few sprigs of fresh thyme
- sesame oil


Method

1. Rinse and drain your rice and set aside.

2. Place the tinned tomatoes, red pepper, scotch bonnet pepper and 1 roughly chopped red onion in a blender and blend until smooth.

3. Finely chop one red onion and the garlic. Heat some coconut oil (as much or little as you care for) in a large saucepan. Add the palm oil for an extra depth of flavour, or skip it altogether. Add the chopped onion and garlic to the oil, sauté for a minute or two until it softens. Add the blended tomato mix, along with the curry powder, dried thyme, fennel seeds, cinnamon, vegetable stock cube and salt to taste.  Stir well. Bring to a boil and cook for 5 minutes.

4. Add the washed rice to a large baking dish (approx 11 inches). Pour over the cooked tomato stew, along with 2.5 cups of water. Mix well to combine. Taste and adjust seasoning (you may need to add a tiny bit more salt for taste if necessary). Slice the final red onion into rings and arrange over the top. Sprinkle on a small handful of extra fennel seeds. Top with the sprigs of fresh thyme and drizzle a generous amount of sesame oil over the top.

5. Cover the oven dish tightly with some foil. Bake in the oven for 1 hour 45 minutes at 180 degrees C until the rice is cooked all the way through. I recommend stirring the rice halfway through the cooking time and adding a bit of extra water if it's too dried out.




Saturday, 22 August 2020

My Top 5 Sources of Fish-Free Omega-3 | Omega-3 for Vegans

Omega-3 fatty acids are vital for maintaining a healthy body and mind. From reducing inflammation to decreasing blood triglycerides to reducing blood pressure and improving brain, eye and skin health, the benefits are numerous and undeniable. 

When I first went vegan, finding good sources of omega-3 was a top priority for me. All my life, I’d been told that you can only get high quality omega-3 from fish oil supplements or consuming fatty seafood such as salmon and tuna. What I soon discovered is that most plant-based sources contain a form of omega-3 called alpha-limolenic acid (ALA) and that the body is able to convert this to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which enable us to reap the health benefits.


Making the effort to incorporate plant-based sources of omega-3 into my diet has opened my eyes to the variety of options available, and I’m excited to share my top five sources with you:



1. Vegums Omega-3 Supplements

Supplements are a highly effective way of ensuring that I’m meeting my recommended daily amount. The omega-3 fish-free supplements by Vegums not only taste incredible (orange flavour - yum!) but are made using marine algae and packed with 80mg of DHA per daily dose. I love the fact that they are vegan-friendly (designed specially for a plant-based diet!), contain only natural colours and flavours, and come in recyclable, plastic free packaging. Use my code tomi10 to get 10% off your first subscription.




2. Flaxseeds

Aside from the high levels of fibre, protein and magnesium that you get from flaxseeds, they are a brilliant source of omega-3, with a mere 28 grams exceeding the daily recommended amount. I enjoy sprinkling a tablespoon of it over my porridge or stewed fruit for breakfast or mixing it in with a hearty salad. They also make for an excellent egg replacer when baking!

 



3. Chia Seeds

Nutritious chia puddings, chia-banana pancakes and enriched fruit smoothies - these are just some of the ways that I incorporate chia seeds into my diet. This wonderful ingredient is a great source of ALA omega-3, and is also known for increasing good HDL cholesterol levels in the blood. 



4. Seaweed

Seaweed is a reliable source of omega-3 for vegans in the form of EPA and DHA. In addition, they contain a host of vitamins and minerals such as iodine, vitamin K, iron and zinc which make it a strong antioxidant. My favourite ways to incorporate seaweed into my diet include adding it to soups, eating vegan sushi or enjoying it as a healthy, crunchy snack. 




5. Walnuts

You’ve probably heard it said that walnuts help improve brain health and memory. Well, the primary reason for this is that they are loaded with brain-boosting omega-3 fatty acids. This is why I try to include them in my diet as often as possible, from adding it to pesto to mixing it into my granola, or simply eating a handful as a quick snack. They even make it into my cakes and bakes


Monday, 10 August 2020

Influencer Challenge Prank on Nigerian Mum | "Are You Nuts?"

Some light-hearted entertainment to brighten your day! It certainly brightened mine! :)

I was inspired by the influencer challenge that has been making its rounds on TikTok and Instagram, so decided to have a little fun and prank my mum. 

Like a true Nigerian mum, she didn't hold back. Gotta love our African parents and their natural way of turning every scenario into comedy gold.

I think the question "Are you nuts?" will be ringing in my ears for a few days to come lol.


Thursday, 30 July 2020

4 Refreshing Summer Drinks

My favourite time of the year is here and tomorrow's set to be a scorcher! Stay hydrated with this round-up of fresh summer drinks:

1. Ginger Ale

2. Fresh Citrus Punch

3. Mint Iced Tea

4. Watermelon and Grapefruit Punch


Friday, 10 July 2020

Mango Thumbprint Cookies | Easy Vegan Recipe



I suddenly had a hankering for some shortbread cookies the other day. As you can imagine, finding vegan shortbread is next to impossible, butter being the primary ingredient: all butter this, all butter that. So I decided to make my own. I also had some leftover mango puree that needed using up and so decided to incorporate it into this recipe. Mango puree is stupidly easy to make. Blend fresh mango, pour into a pan and cook on medium heat, stirring consistently until it reduces down and thickens slightly. For a cheat version of this recipe, use store-bought mango jam instead.

I hate to state the obvious, but this is not the healthiest snack in the world. I suppose replacing the white flour with wholemeal or spelt flour would be a step in the right direction, but on this occasion I'm embracing the shortbread cookie in all it's nutritionally-void glory ;)

Thumbprint cookies, as the name suggests, involves using your thumb to press an indentation into each mound of cookie dough and adding a filling. Why not try strawberry jam, thickened pineapple puree or marmalade?

If you like this recipe, you'll also enjoy:
- Garri/Cassava Cookies
- Double Choc Cookies
- Baked Chin Chin

Ingredients
(makes about 20)
1 cup vegan butter/margarine (I use this brand)
- 1/2 cup granulated sugar
- pinch of salt
- 1/2 tsp vanilla paste or 1 tsp vanilla extract
- 2 cups plain flour
- 3/4 cup mango puree*/jam

*For homemade mango puree
- 3 ripe mangoes (peeled, seeded and chopped)
- 1 tsp sugar (or leave out for reduced sugar version)
- 1 tbsp lemon juice

To make the cookies,

Cream the vegan butter and sugar until smooth. Add the salt, vanilla and plain flour. Mix with your fingers/hands to form a soft dough. Don't over-knead it.

Form into small, bite-size rounds and place on a lined baking tray. Flatten each cookie, forming a small well in the middle with your thumb. Fill each cookie with about 1 teaspoon of the mango puree/jam.

Bake in a pre-heated oven, 160°C, for 20-25 minutes. Leave to cool for a few minutes before devouring. The mango will set and meld into the cookie. Little slabs of sunshine.

To make your own homemade mango puree, blend the chopped mango (preferably using an immersion hand blender) until fairly smooth. Transfer to a saucepan and add the sugar and lemon juice. Stir continuously on medium heat until it starts to thicken. Remove from heat and allow to cool slightly.






Thursday, 2 July 2020

Harissa Bean Spread | Easy Vegan Recipe



This rich, intensely flavoured bean spread is absolutely delicious and versatile - perfect in sandwiches, on toast, flat bread and even crackers.

It's important to cook off the spices in order to properly release the flavours. You'll be left with earthy, smoky tones. The taste is bold - just how I like my food - and its the ideal thing to have on hand when those savoury food cravings kick in.

Feel free to use other types of beans - kidney, black-eyed beans, adzuki, etc.

Hope you enjoy this recipe!





Ingredients
- 1 tbsp coconut oil
- 1/2 red onion (finely chopped)
- 1 tsp harissa paste
- 1/4 tsp ground coriander
- 1/4 tsp cumin
- 1/4 tsp paprika
- 1/4 tsp turmeric
- 1/4 tsp cinnamon
- 1/2 tsp dried ginger
- 1/2 tsp dried garlic
- 1 tbsp tomato purée
- 1 tin butter beans (drained)
- 1/4 cup lemon juice
- salt/pepper to taste
- Fresh mint (optional)

Fry the chopped onion in coconut oil (medium-high heat), then add the harissa paste, ground coriander, cumin, paprika, turmeric, cinnamon, ginger, garlic and tomato purée. Keep stirring for a couple of minutes to release all the spice flavours. Add the butter beans, lemon juice and seasoning (to taste). Cook for a further 2 minutes.

Transfer to a large mixing bowl and mash until you reach a spreadable consistency. Taste and add more seasoning if necessary.

Spread on toast, crackers or flat bread and finish off with some chopped fresh herbs such as mint, if you have any lying around.

Keeps for 3 days in the fridge.





Friday, 26 June 2020

Green Moin Moin


I'm genuinely surprised that this recipe doesn't already exist on the internet. When the idea came to me, I searched high and low but nothing came up. For this reason, creating this recipe felt like a food experiment in its purest form. I had an inkling that it would turn out okay because it's really not a stretch to imagine the results. The idea is so simple and pretty genius because any opportunity to pack in more greens, nutrients, fibre and vitamins is a plus. Moin moin is already pretty healthy - it's high in protein, steamed not fried, made with whole foods, gluten free. This variation adds a nutritional boost but is ultimately a fun way of rethinking traditional moin moin. It tastes flipping fantastic too, so there's that.

If you're not sure what moin moin is, check out this post for the original recipe and description.

Eat it:
- As a side with jollof rice or fried rice
- With a salad for something light and summery
- With ogi for breakfast
- On its own as a snack

About the Greens:
I've used my home-grown kale in this recipe, but I think this would work great with spinach, ewuro (bitter leaf), ugu (pumpkin leaf) or any other dark leafy vegetable that you have available. If you do try other variations, hit me up on Instagram, tag @vegannigerian and share your results.

The recipe can be modified to meet a number of dietary requirements:
a) Use a low-sodium vegetable stock cube and/or eliminate the salt for a low sodium version.

b) Blend 1/2 an avocado with the beans and spinach for a whole food source of fat and eliminate the sunflower oil if you are trying to avoid refined oils.

Steaming:
When I get my hands on some banana leaves, I will attempt this recipe again and steam in the traditional way. In the absence of the leaves, I steamed the moin moin in these 9 centimetre ramekins.


I've listed all the ingredients below and the tutorial video that follows shows the full process. I'm trying to get my view count up on YouTube so I hope you won't mind sitting through the video ;)

Ingredients 
(Serves 4)
- 1/2 cup brown honey beans or black eyed beans (soaked overnight then peeled)
- Big handful of kale or other leafy green vegetable
- 1 cup water
- 1 vegetable stock cube
- 2 tbsp sunflower oil (or eliminate is you prefer low-fat meals)
- 1 tsp chilli powder
- salt to taste (or eliminate if you prefer low-sodium meals)

Video

More than happy with the results

Do you spell it moin moin or moi moi? Not sure if it's down to regional differences but I've always known it as the former. In any case, whether you call this green moin moin or green moi moi, I hope you enjoy this recipe!

What a beat...