Healthy Glow Bowl

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A quick, delicious bowl that can be prepared in under 30 minutes, featuring complimenting blends of flavours and textures that make these simple ingredients come together to make eating healthy easy!

Healthy Glow Bowl 

Serves: 2
Ready in:
20-30 min

Ingredients
*
1/3 cup quinoa (I used tri-blend, you may need more or less water if you use white, red or black)
* 2/3 cup water
*
1 head of kale
* sprinkle of garlic power and onion powder
* generous drizzle  soy sauce
* ½ cup grapes (I used red globe), halved
* 1 Tablespoon Pepitas
* ½ Tablespoon sunflower seeds
* ½ avocado, cubed or sliced
* ½ lime
* salt and pepper to taste

Method

1. Place the quiona with the water in a small saucepan. Bring to the boil and then simmer, covered until all the water is absorbed. Take off heat and let rest while you prepare the rest of the food.
2. Wash the kale and break up into small pieces. Heat a fry pan over the stove with a little water (no need for oil!) then place the kale in the fry pan sprinkle with garlic and onion powder and place a lid over to simmer until kale has softened. Drizzle with soy sauce.
3. Prepare the other toppings.
4. Place kale in two bowls, then spoon over quinoa. Next place the grapes, seeds, and avocado. Season if desired and then squeeze ¼ lime over each bowl.
Enjoy!

 

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Savory Oatmeal with Italian Flavours

IMG_0348.JPGIn this quick and easy dish, oats are combined with red lentils which melt down to blend perfectly with the oats and offer an extra source of protein.  Enjoy this recipe for any meal of the day!

Savory Oatmeal with Italian Flavours

Oatmeal is popularly eaten as a breakfast meal with sweet flavours and additions such as fruit. But you are missing out if you have never tried a savory version – it is just as delicious and opens up a world of versatility and flavour combinations to use with this nutritious wholegrain.

Serves 1
Ready In:
20-30 min

Ingredients

* 1/3 cup rolled oats
*¼ cup split red lentils
*1 ¾ cup vegetable broth
*sprinkle of garlic powder and onion powder
*½ cup cherry or grape tomatoes, halved
*7 kalamata olives, halved
*small handful fresh basil
*few slices fresh avocado
*salt and black pepper to taste
*chili flakes (optional)

  1. Place the oats and lentils with the broth, onion and garlic powder in a saucepan. Bring to a boil, then cover/half cover and reduce to a gentle simmer. Stir frequently to prevent sticking. The red lentils will need a little longer than the oats to cook should be completely blended in with the oats when done – add a little more water if it gets too dry and the lentils are not ready.
  2. Meanwhile slice the tomatoes in half, sprinkle with a little salt and place under the grill to cook.
  3. Prepare the other toppings.
  4. When the oat and lentil mixture is done, taste and add extra seasoning if necessary. Scoop into a bowl. Top with the tomatoes, olives, basil, and avocado.
  5. Enjoy!

Super Easy Burrito Bowl

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This burrito inspired bowl is very simple, with the most time consuming part being cooking the grains. If you cook them the day before there is no further cooking and the bowl can be whipped up in about 15- 20 minutes great for a quick but filling lunch.

Super Easy Burrito Bowl 

Serves: 2

For the Bowl:

* 1 cup cooked quinoa or brown rice
* 2 handfuls spinach or other fresh greens
* 1 can black beans
* Spanish Olives
* Salsa
* Any other toppings you like eg. Fresh tomato, capsicum, corn etc.

For the Guacamole
* 1 avocado
* ¼ red onion or 1 green onion
* ½ lime juiced
* 4-5 cherry tomatoes or 1 chopped tomato
* salt and pepper

Directions

1. Place the cooked quinoa in two bowls
2. Drain the beans and add half to each bowl.
3. Divide the other toppings amongst both bowls.
2. Add a large spoonful of salsa to each bowl.
3. Make the guacamole by mashing the avocado then mixing in the other ingredients.
4. Top the bowl  with the guacamole.
5. Enjoy!

 

“Cherry-Ripe” Healthy Ice-Cream Bowl

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With the start of summer and cherries in season I thought it a perfect opportunity to use these delicious fruit in a healthy ice-cream that packs an anti-oxidant punch. If you don’t have fresh cherries, frozen would be nice too. 

“Cherry-Ripe” Healthy Ice-Cream Bowl 

Serves 1-2 

Ingredients

Ice-cream
* 1 cup frozen bananas (slice before freezing)
* 2 Tablespoons (=8 tsp) cocoa powder
* 1 Tablespoon (=4 tsp) maple syrup or agave
* 1 Tablespoon Almond Butter
* 2 Tablespoons desiccated coconut
* 1 tsp vanilla

Topping
* 1/3-1/2 cup pitted fresh or frozen cherries
* 1-2 T desiccated, shredded or flaked coconut

  1. Place all ice-cream ingredients in a food processor and process until smooth and creamy.
  2. Serve in 1-2 bowls and top with cherries and extra coconut.
  3. Enjoy immediately.

 

Roast Pumpkin, Red Onion and Pistachio Salad with Balsamic Vinaigrette

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A hearty yet fresh salad with tones of sweet and tangy and the crunch of pistachios. 

Roast Pumpkin, Red Onion and Pistachio Salad with Balsamic Vinaigrette

Looking for a hearty, fresh salad idea? This roast pumpkin and red onion salad does just that, combining the robust flavours of roasted vegetables with a tart and slightly sweet vinaigrette. Pistachios add an interesting dimension and spinach provides a healthy source of dark leafy greens.

Preparation Time: 10 minutes
Cooking Time: 30-45 minutes
Serves: 2 as a main dish, 4 as entrée

*Note: 1 Tablespoon = 4 teaspoons
*Time Saving Tip: Roast the veggies the day before, and keep covered in the fridge until ready to use.

Ingredients 

For the salad:

*1kg pumpkin, skin removed
*1 large red onion, skin removed
*1 handful pistachios
*1 bunch/bag English spinach
*Salt and pepper

For the dressing:

*1 1/2 tbsp balsamic vinegar
*1 1/2 tbsp red wine vinegar
*3 tsp wholegrain mustard
*1 tbsp maple syrup (or other liquid sweetener)

Method 

1. Cut the pumpkin into medium (bite sized) chunks and thickly slice the onion.
2. Place the onion on one tray and the pumpkin on another. Drizzle with a little olive oil and season with salt and pepper.
3. Roast the vegetables in an oven at 180-200 degrees celsius for approximately 30 to 45 minutes, or until vegetables are soft and slightly crispy. (The time will vary depending on your oven and the size of your veggies, but be sure to check regularly as the onion is likely to be done much sooner).
4. Prepare the dressing by whisking all ingredients together in a small bowl or jug.
5. Rinse and drain the spinach and then arrange it on 2-4 plates.
6. Spoon the roasted pumpkin and onions onto the bed of spinach.
7. Coarsely chop or crush the pistachios and sprinkle onto the pumpkin.
8. Spoon or drizzle dressing all over. Left over dressing will last well in the fridge for another salad.

 

* Recipe first published on www.crankhf.com.au

Veganlosophy has recieved a Sunshine Blogger Award :)

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I’ve been awarded a SUNSHINE BLOGGER AWARD by Nancy of the blog Vegan Food for Peace.  
Thank you kindly Nancy for your recognition and nominating me.  Go check out her wonderful blog https://sfoufandgreentea.wordpress.com/!

This is lovely award where you can help share blogs you enjoy with others, encourage support and motivation and find out a little bit more about your favorite bloggers.


Here are the sunshine rules:

Thank the person who nominated you in a blog post and link back to their blog.
Answer the eleven questions sent by the person who nominated you.
Nominate eleven blogs to receive the award and write them eleven new questions.
List the rules and display the Sunshine Blogger Award logo in your post and/or your blog (google sunshine blogger award and chose your image or design your own) 


 

The Eleven Questions I received 

  1. If you could do anything you wanted tomorrow…what would it be?

Image result for southern lights in tasmania

I would go and see the Southern Lights in Tasmania! For as long as I can remember I’ve wanted to see the Northern Lights, but I didn’t realize there are spectacular Southern Lights much closer. Will likely still be a while before I get the chance to see them though.

 

 

2. Name a piece of music you couldn’t do without.

 It’s really hard to choose one piece of music as I enjoy a variety of different types of music depending on what I’m doing – for example driving, exercising, dancing or just chilling out? But I have to say using music for it’s power to relax me is one of the most important things for me…during the day when I’m stressed out I will play some chillout music while I’m cooking food, or at the end of the day, or when I”m doing yoga or meditating and it really enhances my relaxation. Right now I’m really loving a song called Cocoa Soul by Oka which I enjoy using while doing yoga it’s so beautiful:

3. If you could be an animal, what kind of animal would you be and why?

Image result for cat birdI’ve always felt closely connected to cats, but I wouldn’t want to eat meat. I also would love to be able to fly. So if I could be a vegetarian cat-bird that would be a cool kinda animal to be I think.


Lol or maybe not….  

 

 

 

 

 

4. What’s your favourite vegetable?

Again a hard one to choose as I’m pretty much enjoy them all! Maybe broccoli is one of my favourites? I like the texture of it, the taste is milder than other greens, it helps to bulk up curries and stir-fries and it tastes nice just with a bit of soy sauce and lightly pan fried!

5. What’s your favourite time of day…and why?

Naturally it would be twilight…I tend to get an extra burst of energy around this time and I’ve always found it a magical time, when people begin to wind down and transition…however lately around this time is the time when I realized that my hours in the day are running out and I have so much more to do but not enough time and got to get dinner made before it’s too late and I’m frantically trying to do as much as I can before the day is over :S  So lately my favorite time is when I’m sleeping and recovering  -_-” haha

6. You can invite three people to a dinner party…anyone at all.  Who would you invite and why….?

 I’ve always found these questions really hard. I probably change my mind all the time. But for now I think it would be cool to talk to:

  • Dr. Michael Gregor of Nutrition Facts.org….I’ve followed his latest in Clinical Nutrition DVDS for over 7 years and love the work he is putting into sharing science based nutrition advice in a way where the average person can learn a lot without having to spend hours studying. I enjoy talking about and studying nutrition so I think he would be fun to talk to. He also seems to be a fantastic character, full of humor and charisma.
  • Marshall B. Rosemberg – who created the Center for Non Violent Communication and wrote Non-Violent Communication and a number of other powerful books…his teachings are so powerful and offer so much potential in reducing conflict and suffering and increasing understanding and compassion between all of humanity from personal relationships to between entire groups and countries….I think any conversion with him would be a learning experience. Though I admit he looks very intense.
  • Robert Monroe – Who created the Monroe Institute…his experiences and research into out of body studies are absolutely fascinating and his books one of the most memorable I have read, I would love to have had the chance to talk to him more about his experiences.

7. What, according to your friends, is the most annoying thing you do?

 I think my friends would be too polite to say anything if I asked them this question. But they would probably think the most annoying thing I do is worry too much!

8. What’s your favourite snack?

 sweet – anything chocolate or chocolate flavored. Right now I’m loving my Guilt Free Orange Hot Chocolate,  and apples have always been the ultimate healthy fast food for me
savory – hummus or a dip like my White bean paprika dip are one of my go to snacks I liked to have it on brown rice crackers.

9.What country most appeals to you as a place to visit…and why?

There is something about every country that appeals to me as a place to visit, though there is something about many countries that also makes me wary/scared/unable to visit. At the moment I would have to say somewhere in Europe that is a bit more away from the popular touristy areas…I’d like to be able to experience the culture of a country and the different environmental landscapes without the crowds and materialism of touristy areas. Somewhere with lots of vegan restaurants is a bonus attraction though!

10. What musical instrument do you play …or would like to learn…and why?

I used to play the piano and can still play a few songs. I’m not naturally musically tuned though so it takes me a very long time to learn music. If I was going to learn something now I would like to learn the native American flute (its supposed to be simple to play but I have one and can’t really make it sound nice for longer than a second or two) or a saxophone…I like that smooth jazz sound. One

11. Oh…and by the way why did you write a blog?

I’ve always enjoyed writing. I started off writing in a diary from 11 years old and kept writing daily throughout my entire teen years along with writing many creative stories. It’s my preferred method of communication and I think you can reach people in different ways. I have a few different blogs going, and one day I will combine them altogether….it’s a bit messy at the moment. Veganlosophy recipes is a blog I created simply to focus on my recipes and have them all in one space.


Eleven Blogs That I enjoy 

(….in no particular order at all….and some of the blogs I might have chosen have already spread a little sunshine )

  1. A Sincere Souls Life – A lovely blog with delicious healthy recipes and some thoughtful, honest and wise writings. https://sinceresoulslife.wordpress.com/
  2. Vegan Mammy – a colourful blog with yummy recipes, lots of cute photos, and some good information https://veganmammy.com/
  3. Sequencewiz – a blog for yoga students, or anyone interested in anatomy and the human body…as both a personal trainer and a yoga teacher I love this blog, every post is a perfect balance of informative information while also being practical and condensed and I read everything that comes out and practice many of the videos too. http://sequencewiz.org/
  4. Plant Based Web  – I recently discovered this blog, it looks like it is quite new but I really like the simple and easy to navigate set out, the colorful photos and the creative flares like the inclusion of quotes as well as the focus on health. https://plantbasedweb.wordpress.com
  5. My Light Hearted Kitchen  – I love the name of this blog, and it’s so bright and colourful with a ton of content. https://mylightheartedkitchen.com

MORE TO COME!

To be honest I don’t currently have 11 wordpress blogs that I follow, as I find there are really only so many I can keep up with at once! But I am of course open to new blogs and as I discover more I will be adding to this list 🙂


Here are my eleven questions I’m passing on in the daisy chain:

  1. What’s the most influential or memorable book/books you have ever read?
  2. Are you a dog or a cat person? 
  3. What are three things that are on your bucket list?
  4. Are you a morning person or a night person?
  5. Think back three years ago and then reflect how your life is now…has it surprised you or gone along the road you expected? 
  6. If you could choose any new language to understand and know instantly what would it be and why?
  7. Would you rather visit the Egyptian Pyramids of Giza or the Teotihuacan Pyramids in Mexico?
  8. Preferred exercise: cardio or strength? 
  9. What are one of your favourite breakfast, main meal and dessert recipes? (one of each)
  10. Would you rather sky dive, or deep ocean dive? 
  11. What are you looking forward to in the week ahead? 

 

 

 

Spanish Breakfast Beans

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A flavourful easy to prepare, filling, protein rich breakfast! 

While fresh smoothies are great all year round, we sometimes want something a bit warmer or heartier. Baked beans can be a healthy option as they are rich in iron, fibre and protein, however those premade from a can tend to also be loaded with sugar and salt.

This Spanish flavoured inspired dish is almost as quick to prepare as heating up regular baked beans, but has a greater depth of flavour, is sugar free, and contains more nutrients overall. The addition of spices like chilli powder will help to keep you warm during these cold winter mornings, so give it a go for breakfast soon!

Spanish Breakfast Beans 

Serves: 1-2
Preparation time
: 30 min or less

Ingredients

  • 1 can cannellini beans or other white beans
  • 1 cup baby spinach
  • 4-5 small strips (about 1 tablespoon) of semi-dried/sun-dried tomato (rehydrate in hot water if sundried and not in oil)
  • 1 small or ½ regular sized onion, red preferred, sliced
  • 1 small tomato, diced
  • 1 tablespoon Spanish olives
  • 3 tsps tomato paste
  • 2 tsps sweet paprika powder
  • ¼ tsp garlic powder
  • ¼ – ½ tsp chilli powder
  • ¼ tsp salt
  • Black pepper to taste
  • A few sprigs fresh parsley, roughly chopped

 Method

  1. Heat a small amount of oil in a fry pan. Add the onion and cook for 2 min.
  2. Add the paprika, chili powder and garlic powder along with the dried tomato and fresh tomato and cook for 1-2 min more until the tomato begins to soften. Add a few splashes of water if it begins to stick.
  3. Add the beans, and tomato paste and cook for 1 min, mashing a few of the beans with the back of a spoon to create different textures if you like.
  4. Add in the olives, spinach and parsley and cook for 1 minute more, until the spinach has just wilted.
  5. Serve on its own or over wholemeal or rye bread toast, with a sprinkle of black pepper.

 

*Tips: Have the onion cut up, the spinach washed, beans drained and the spices measured out the night before to have this all ready to go in the morning it can be whipped up in about 15 min – no excuses not to have a good home cooked breakfast when it can be done that fast!