This week’s menu is up! Order now via Facebook message or email and your box of delicious meals will be delivered to you at home or at work. Then just heat and eat….easy!
The benefits of making your own bread
Yesterday a friend told me that she loved my 5 seed bread and that it didn’t make her bloated, like shop bought bread. She asked me why, so I thought my response would be great shared with you all.
I don’t know anyone who doesn’t like bread! However, I do know plenty of people who don’t eat it for various reasons.
Making your own bread may seem like an arduous task, but when you think about what goes into the traditional shop bought loaves, you may just try making your own!
Here are some reasons why homemade bread is better:
You select all the ingredients that go into your homemade bread. You can choose the highest quality flours or grind your own. You control the sugar content and do not have to worry about the addition of high fructose corn syrup or dextrose, which offer empty calories. Commercially prepared breads often contain preservatives and artificial ingredients to extend their shelf life and boost flavour, while homemade breads don’t.
Many commercially prepared breads contain over 130 mg of sodium per slice. If you prepare your own at home, you can limit the amount of salt in the loaf.
The USDA recommends consuming at least 3 oz. of whole grains daily. Labels on commercial breads can lead you to believe they contain more whole grains than they actually do. When you prepare bread at home, you can be sure of the amount of whole grains included in the recipe. You can make a heartier, healthier bread by using 100 percent whole wheat flour or other whole grain flours. Whole wheat flour has more fiber and nutrients than refined white flour. When you bake your own bread, you can also experiment by adding in other grains or ingredients to boost nutrition. I add ground flaxseed for omega-3 fatty acids, whole oats for soluble fiber or quinoa flour for protein.
If you have serious food allergies, you can tailor your bread recipes to leave out the offending ingredients. Even manufactured breads that do not contain the allergen may have been produced on equipment contaminated with it. Making your own bread prevents almost all possibility of cross-contamination.
Homemade bread just tastes better, especially the same day it’s made. Plus the ingredients are cheap, so per loaf you’re paying much less than you would in the shops.
Will you have a go at making your own bread?
Simone’s Plant Based Kitchen is popping up cafe style at the Wellness Fair in Inglewood on 15th June. It’ll be in the Town Hall, 34 Cutfield Street.
I am committed to reducing my own waste so I’m excited to announce that it will be a rubbish free event. Where possible please bring your own food container. If you can’t or you forget, I will have home compostable serve ware, which I will take home with me to compost. There won’t be any rubbish bins provided, so please take your general rubbish home.
Drop in for some delicious food to eat in or take away.
I’ll have a few favourites for you; vegan sausage rolls, chocolate truffles and chick pea smash wraps plus gluten free options and a hot option!
Available for pre-order by 12th June and pick up on the day:
* Platter box for 1 – Sunflower cheese, herby pesto, crackers & veggies $25
* 5 seed bread – $13
* Kumera & Chick Pea Curry with brown rice for 1 $15
* Lasagne – for 1 $15
Email me to pre-order: email@example.com
All hail Buckwheat!
Buckwheat, also known as Kasha is a seed and in no way related to wheat. The seeds come from a plant in the rhubarb family 👏
Buckwheat really packs a nutritional punch. It’s rich in vitamins and minerals like magnesium and potassium and the bio availability of zinc and copper is higher than other cereal grains. 1/2 cup of Buckwheat contains 17g of carbohydrate, 0.6g of fat and 2.27g of fiber and 11.5g of protein!
It’s a popular substitute for wheat for those who are gluten-intolerant or coeliac; it’s pretty cheap and very easy to cook! Choose organic Buckwheat were possible and always soak it before using it. Soaking breaks down phytic acid, making the ‘grain’ more digestible. Plus it cuts the cooking time by half!
If you love porridge, but can’t have oats try using buckwheat instead. If you love bread but can’t eat wheat, I make delicious buckwheat bread you can order any time! You can also use it in salads, warm or cold; sprout it and make crackers; mill it into flour and make pancakes, wraps or muffins…the possibilities are only limited by your imagination!
To get you started, here’s my recipe for buckwheat porridge:
* Soak 1 1/2 cups of buckwheat with 6 cups of water covering the seeds, overnight in the fridge
* The next day rinse the buckwheat well with fresh water. It will be a bit gloopy, but that’s normal so rinse well
* Add the buckwheat to a saucepan with 4 cups of almond milk or any other plant milk, 2 tbsp pure maple syrup/rice syrup
* Bring it to the boil, then turn down the heat and cover with the lid. Cook the buckwheat for 15-20 minutes, until the seeds are cooked but still firm
* Serve with fresh fruit and big dollop of organic peanut butter
Jam on toast, jam sandwiches, peanut butter and jam on crumpets……oh the childhood memories!
My kids love jam too, so I wanted to make sure they could still have it when we changed our diet.
This isn’t the traditional jam you’re used to. It’s not loaded with sugar and the chia seeds provide fibre, omega 3 fatty acids, carbohydrates, protein, antioxidants and calcium. That’s a whole lot of goodness for very little effort and huge taste benefits!
We love it on spelt & almond scones, pancakes and porridge. You can use any fruit you like, but I like to use frozen berries as a base because they’re available all year round.
1 cup frozen blueberries
¼ cup chia seeds
1 grated apple, skin on
2 tbsp pure maple syrup (optional)
Cook the blueberries and apple with the pure maple syrup until soft
Add to a blender and pulse until smooth
Transfer to a jar and mix through the chia seeds
Allow to set in the fridge for at least 30 minutes hour before using
The jam will keep in the fridge for a week. Keep in mind that it doesn’t contain sugar to preserve it, so it won’t keep for more than a week.
Sub the pure maple syrup for any other liquid sweetener you like.
Sub the blueberries for any frozen fruit you like.
If using fresh fruit, be sure to cook it until soft with a little water before blending.
Feel free to blend the chia seeds with the fruit for a smoother consistency.
When we transitioned to a whole foods plant based diet, I started by adapting our favourite meals. This was the easiest way of getting us all used to it, rather than introducing totally new dishes.
We’ve always loved burritos. I think it’s the idea of filling your wrap with colourful yumminess and eating with your hands, which is fun for the kids and us!
This was one of the first plant based dishes I made. I didn’t really follow a recipe, I was just thinking about how I could make them taste as good as possible. I had to include some good fat, but my 2 boys and husband don’t like avocado in its whole form, they’ll only eat it if it’s in a smoothie where they can’t taste it. So a guacamole was a no go for the topping. Nuts and seeds contain good fat so I thought why not blend some seeds and hide them because who puts seeds on a burrito!
We like spicy food, so you may need to reduce the quantities of spices if your kids aren’t used to them. Once I’ve made the spice mix, I save some so that my husband and I can add more to our own burrito.
I don’t add a cashew sour cream to these burritos because there’s enough fat from the sunflower seeds. Plus the raw salad is quite cooling and adds texture.
Feeds 2 adults, 1 tween and a toddler.
1.5 cups brown rice, cooked
1 reduced salt veg stock cube
1 can black beans
1 chopped red onion
2 cloves garlic
1 tin of chopped tomatoes
1/4 cup sunflower seeds
1/4 cup pumpkin seeds
Splash of balsamic vinegar
3/4 cup water
Spice mix: 1/2 tsp paprika, 1/2 tsp cayenne pepper, 1 tsp mixed herbs, 1 tsp cumin, 1/2 tps salt, 1/2 tsp onion powder
1 red or Orange pepper chopped
2 cups lettuce or spinach, shredded
Cucumber, de-seeded and chopped
2 tomatoes, de-seeded and chopped
2 tbsp coriander, chopped
Juice of half a lime
8 Wholemeal or corn wraps
Cook the rice with the stock cube as per packet instructions
Pour the tomatoes and seeds into a blender and pulse until seeds are ground
Add the tomato mixture, onions, garlic, beans, balsamic vinegar and spice mix to a saucepan or frying pan with the lid on. Cook on medium heat for 15 minutes stirring occasionally
Meanwhile prepare the salsa
If you want warm wraps, put them in tin foil and heat in the oven for 10 minutes
Remove the lid from the pan with the bean mixture. Cook on a medium heat for another 10 minutes with the lid off so the liquid reduces.
Now everything is ready, assemble your wraps and enjoy 😋