A creamy, plant based version of stroganoff with sweet smoked paprika and thickly cut portobello mushrooms. Served with whole grain pasta and broccoli, this makes a reasonably quick and tasty meal. It's not whole foods due to the use of Oat Cream.
Overnight Oats & Raspberry Smoothie
15 Minute Fruity Flapjack
Nut-free Whole-foods Plant-based Brownie
It’s not that easy to get sweet potatoes into our family’s diet, but with the equivalent of half a potato in each portion of this brownie, it’s a winner all round. There are no complaints about eating them this way. Whatsoever. From anyone.
But…why the obsession with sweet potatoes? Well, for a start in Okinawa, known to be a ‘Blue Zone’ due to the longevity of its population, sweet potatoes used to make up 69% of calories consumed. The life and health expectancy were amazing - unfortunately it’s changing there at the moment and statistics are proving that the old ways were the best for the Okinawans - before the fast food places were introduced.
A lot of research has been done on sweet potatoes and their benefits - including slowing down the spread of cancer cells. They are really high in anti-oxidants and represent fantastic value for money.
My original recipe contained nuts, but as not everyone can have nuts I decided to experiment and see if it tasted as good if I substituted the almonds with sunflowers: success. It tastes amazing. Must go and get another slice!
One slice (about a 10th of the brownie) provides (based on the requirements for a small woman):
23% of daily fibre requirement
12% of protein
11% of iron
9% of vitamin C
13% of zinc
…lots more, including a massive dose of vitamin A
Pesto Style Dip
A Kilo of Truffles and What it Can Do For You!
If you eat three of them as a snack, you’ll get:
23% of your daily fibre requirement*
29% of your iron*
12% of your calcium*
19% of your zinc*
10% of your folate*
12% of your protein*
Your entire day’s requirement of omega-3
(*These percentages are based on the requirements of a six foot man - so if you’re smaller or female, you’ll be getting even more of those daily needs met.)
You’ll also enjoy a massive amount of anti-oxidants: pecans have the highest ‘ORAC’ value (Oxygen Radical Absorbance Capacity) of all the nuts, followed by walnuts; cacao is also fabulously high in anti-oxidants and dates aren’t too shabby, either.
What you won’t get is any cholesterol. Or salt. Or refined carbs/sugar.
This type of truffle is also fantastic at beating cravings. If you fancy something sweet, they’re sitting there in the fridge in all their glory, waiting to hit the sweet-spot for you as well as nourish you. You’ll also avoid the whole sweet-binge followed by savoury-binge that cravings can cause as you’ll be reasonably full after three of these amaze-balls.
Furthermore, by avoiding the animal protein in a standard chocolate, you could help to shift your microbiota more towards a Prevotella dominant type (found in vegans, is anti-inflammatory) rather than a Bacteroides dominant type. This might be of particular interest to anyone wanting to lose weight as Bacteroides type could be associated with putting on weight too easily as this type of bacteria is very efficient at extracting calories from food and passing them to their host.
So here’s the recipe, it’s easy, providing you have a processor: