Overnight oats

This is one of my favourite breakfasts, it’s easy to make and full of flavour and nutrients. It keeps you full and leaves you satisfied. This vegan, gluten free (if using gluten free oats) and easily modified to nut free breakfast is perfect for the whole family.

This is a recipe that is incredibly simple. All you need is a jar that you can screw tight, preferably air tight but this isn’t essential. I measure everything in the jar, shake the jar to combine, add milk and the flavour I want to add, shake again and then place in the fridge.

Ingredients

  • Rolled oats
  • Dried fruit- I used raisins, dried black currant and dates
  • Flax seeds
  • Chia seeds
  • Pepitas
  • Nuts- I used raw almonds (for nut free replace with seeds or dried fruit)
  • Milk- I used soy milk
  • Flavour- I used rose water. Vanilla, cacao powder and cinnamon are also delicious.
  • Liquid sweetener- I used maple syrup

Method

  1. Pour 1/3 of a jar worth of oats into the jar.
  2. Add a few tablespoons of chia and flax seeds into the jar.
  3. Add nuts, pepitas and dried fruit in the quantities you prefer to fill up the jar. Leaving the lip of the jar empty.
  4. Screw lid shut and shake jar to combine dry ingredients (this takes a few minutes).
  5. Add milk to fill up the jar, pour slowly with breaks such that the milk can absorb before adding more. Leave the lip of the jar without milk if using a liquid flavour i.e. rose water or vanilla extract.
  6. Add sweetener and flavouring. Close jar and shake (over a sink preferably) to distribute the flavour. This may cause milk to run down the jar, just wipe the milk after shaking.
  7. Place in fridge overnight and serve.

Quick and easy napoli sauce

This sauce is perfect for when you are in a rush to make dinner, or are in the mood for pasta. It’s vegan, with chickpeas (garbanzo beans) for extra protein.

Recipe

Serves 3 – Takes 20-30 minutes

Ingredients

  • One can of chopped tomatoes (400g)
  • One can of chickpeas (garbanzo beans, 400g)
  • 3 cloves of garlic
  • 1/2 tbsp dried basil
  • 1/2 tbsp dried oregano
  • 1 tsp garlic powder
  • 1/4 tsp onion powder (optional)
  • A handful of fresh basil, chopped
  • 1/2 – 1 tbsp maple syrup
  • 1 heaped tbsp tomato paste (puree)
  • 200ml water
  • Half a packet of pasta of choice (I used spiral pasta)
  • 2-3 tbsp extra virgin olive oil, plus more to coat the pasta

Method

  1. Fill a medium sized pot with hot water and place on high heat to boil (this is to cook the pasta).
  2. Place oil in a small pot on high heat. Mince 3 cloves of garlic and add to pot. Cook until golden brown, then add the tinned tomatoes as well as half a tin of water.
  3. Drain the chickpeas (garbanzo beans), reserving the liquid (aquafaba). Add the chickpeas to the sauce.
  4. Add all the herbs and spices, except for the fresh basil, add the tomato paste and maple syrup. Bring the sauce down to a simmer.
  5. Cook pasta to al dente.
  6. Add fresh basil to sauce just before serving.
  7. Drizzle pasta with olive oil, add the sauce to the cooked pasta, if you prefer.

Note: aquafaba can be used in lots of dishes, such as an egg substitute in gnocchi and for vegan meringues.

Cinnamon and Pear Quinoa Porridge

This hearty Quinoa porridge is an amazing way to start the day. It’s not only nutritious but vegan and gluten-free.

This is a breakfast I love making before university or on the weekend when I just want something both delicious and filling. It’s full of good fats, protein, and vitamins. I hope you enjoy this as much as I do.

Recipe

Serves 1 – Takes 25-30 minutes

Ingredients

  • 1/3 cup Quinoa (I used tri-colour)
  • 1 2/3 cup milk (I used soy)
  • 1/3 cup water
  • 1/3 cup raw almonds (or nuts of choice, alternatively replace with dried fruit)
  • 1 pear – cut into 2-3cm (1in cubes)
  • 1/2 tbs ground cinnamon, plus more to garnish
  • 2 tbs maple syrup (or preferred liquid sweetener)
  • 3 tbs pepitas, to garnish

Method

  1. Place quinoa in a pot with 1 1/3 cup of milk, maple syrup, pear, almonds and cinnamon, and boil until mixture has halved (8-10 minutes), stirring occasionally to prevent sticking.
  2. Add reserved soy milk and water to mixture, simmering until the porridge is thick and Quinoa has cooked (10-15 minutes).
  3. Top with pepitas, cinnamon and any fruit/nuts you enjoy eating.

Shiitake and Miso soup

This is a flavourful and satisfying soup. Perfect for a cold winter night, to help fight a cold or for when you just want soup.

Recipe

Makes 8 large bowls of soup

Ingredients

  • 1-2 tbs neutral oil (I used rice bran)
  • 2 carrots – diced
  • 1 zuchinni/corguette – diced
  • 3 cloves garlic – minced
  • 1 cup dried shiitake mushrooms
  • 400g roughly chopped mushrooms (I used shiitake, white cap and swiss)
  • Approximately 500ml water
  • 2 tbs soy sauce (use Tamari for gluten-free)
  • 4 tbs cooking sake
  • 2 tsp shiro (white) miso
  • 1 1/2 tbs rice wine vinegar (can use white vinegar)
  • 400-500g chopped leafy greens and stems (I used Pak Choy and bok Choy)
  • Optional: eggs to poach in soup
  • Optional: toasted sesame oil, to serve
  • Noodles – to cook in soup (I used vermicelli)

Method

  1. Soak dried shiitake mushrooms in 400-500ml (2 cups) hot water for 30-40mins.
  2. Heat oil in a large pot.
  3. Add garlic and cook until blonde.
  4. Saute carrots and zuchinni for 5 minutes.
  5. Add chopped mushrooms and saute for 3 minutes before adding the dried shiitake and cooking liquid.
  6. Add water to fill pot, as well as the soy sauce, sake, rice wine vinegar and miso.
  7. Cook on medium low heat for at least 30 minutes.
  8. Add chopped greens and cook for at least 5 minutes.
  9. Add noodles to cook in soup.
  10. Optional: poach eggs in soup. Add sesame oil to bowls of soup when serving.

Oat and banana muffins

These muffins are a great breakfast or snack. They’re perfect to serve to guests, bring to work or to school. They’re gluten free (if using gluten free oats), nut free and easily modified to vegan, making them great for those with allergies or dietary restrictions.

These are a hit in my household, I hope they will be in yours too.

Recipe

Makes 16 muffins – Takes 35-40 minutes

Ingredients

  • 2.5 cups oats
  • 3/4 cups (180ml) milk (I used soy)
  • 2 to 3 overripe bananas- mashed
  • 2 large eggs (I used flax)
  • 1/4 cup honey (I used manuka, replace with your preferred liquid sweetener)
  • 3 tbs margarine – melted
  • 1 tsp baking soda (bicarbonate of soda)
  • 2 tsp baking powder
  • 1 tsp ground cinnamon
  • 1 1/2 tbs vanilla extract
  • 1/2 cup pepitas (replace with your preferred nut or seed)
  • 1/2 cup dates – roughly chopped (replace with your preferred dried fruit or choc chips)

Method

  1. Preheat the oven to 160°C (325°F) and toast the oats for 4-6 minutes on baking trays.
  2. Stir cinnamon into warmed oats.
  3. Increase oven to 180°C (355°F) fan forced.
  4. Blend 1.5 cups of oats (I used a blender) and reserve.
  5. Combine wet ingredients in a large mixing bowl.
  6. Add dry ingredients, mixing until just combined (over mixing can cause muffins to be tough).
  7. Bake for 18-22 mins.