Yam and Plantain Pottage


In honour of Nigeria’s independence day, we have decided to bring to you a vegan version of a popular and flavourful Nigerian dish.

We also chose to make this dish healthier by eliminating one of the main ingredients – palm oil. Instead, we replaced it with a tomato blend full of flavour that we cooked in a way that it provides the same colour and consistency to the final dish that the palm oil traditionally used does. By substituting the palm oil with this blend, we are not only creating a healthier version of this dish but also doing away with the struggle to find West African palm oil or certified sustainable palm oil as we know that most of you would prefer not to contribute to the negative effects, to both animals and the environment, of palm oil production.

Lastly, we incorporated dried seaweed into this dish to replace the dried fish and crayfish traditionally used. Seaweed does not only provide a bit of an “ocean flavour,” but also, iodine which is an essential nutrient needed for the production and management of thyroid hormones responsible for growth, cognitive development, the brain development both in vivo and during the early stages of life, and metabolism regulation.

Without further ado, get your pots, pans and kitchen equipment out for this delicious recipe!

Bon Appétit!

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Coconut Rice (New Recipe)


Coconut rice! A very delightful dish to eat, full of flavour, full of nutrients and full of goodness!

Today, we are going to share our second version of coconut rice with you. This version is more like the West African coconut rice dishes as the final result is not creamy and the final dish looks quite simple, although it does not taste plain. The dish is a bit on the spicier side, but you can control the level of heat from the peppers by taking out the seeds or not using a green chilli pepper as those are actually spicier than red peppers.

Coconuts are one of our favourite things to add to dishes here at LickYourPlates. They always take dishes to a whole new level so, if you’re ready for a delicious meal, try out our coconut rice recipes.

Bon Appetit!

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Penne Béchamel


Penne Béchamel is a delicious dish to unwind at dinner time with. This dish was inspired by the Egyptian Macaroni Béchamel. It consists of a seitan mince, a cheesy flavoursome béchamel sauce and penne pasta!

Seitan is a great protein source for vegans packed with protein, iron and a range of other nutrients. We will give a more in-depth description of it in the near future, with recipes included, as it is an ingredient we have been experimenting with for a few weeks.

We purchased our Vital Wheat Gluten (to make the seitan) from BuyWholefoodsOnline. The quality of their vital wheat gluten is great. However, their prices are lower than all other brands we’ve seen (even on Amazon). We will suggest purchasing it directly from them (using the link above) than from their Amazon store as, for some reason, it’s £2-3 more expensive on there. From their website, the price starts at £2.38 for a 500g bag and goes all the way up to a 25kg bag (we don’t think you’ll ever need that much). We purchased a 1kg bag costing £4.28. For a single person, this bag should last for about a month.*

Without further ado, here’s the recipe to our Penne Béchamel!

Guten Appetit!

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Nigerian Fried Rice


I am not saying this out of bias, but Nigerians make one of the best fried rice dishes in the world!

Nigerian fried rice is so easy to make, yet it tastes so good. It is easily adaptable for a vegan. However, unlike quite a number of foods, you do not lose the flavour by making the recipe vegan! Isn’t that just wonderful!

I am going to take you down to my West African roots with this vegan version of the wonderful, the beautiful, Nigerian fried rice.

Bon Appétit!

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Pearl Barley Risotto


Risotto – a creamy Italian rice dish and my inspiration for this delicious recipe I am bringing to you.

You might be wondering why I decided to use pearl barley for this iconic dish. Well, that’s because my only other option was basmati rice, I saw a bag of pearl barley (which I had never cooked with before this day) and I decided to challenge myself to create a dish with it.

This risotto is creamy and delicious with the lovely addition of vegetables to boost its nutrient count. The nutrients in this recipe include vitamin A, thiamin (vitamin B-1), riboflavin (vitamin B-2), niacin (vitamin B-3), pantothenic acid (vitamin B-5), folate (vitamin B-9), vitamin K, choline, magnesium, manganese, selenium, iron, copper, potassium, phosphorus, calcium, zinc, lutein + zeaxanthin, omega-3 fatty acids, omega-6 fatty acids and fibre. As usual, an explanation of the functions of these nutrients can be found in the Nutrient Index.

Without further ado, here’s the recipe.

Bon Appétit!

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