Ladies’ Finger Tomato Sauce

Ladies’ finger tomato sauce is a delicious, easy to make and nutritious sauce which you can serve alongside rice, over potatoes or even with pasta! This dish is not slimy like okra  (ladies’ finger) dishes can tend to be. This is due to the acidity of the tomatoes added to the dish, which naturally reduce the amount of slime the okra releases. The dish is also very minimally agitated using utensils in order to not promote the release of a lot of slime from the okra.

Okra is a pod which is high is a great source of nutrients such as vitamin C, vitamin K and manganese. It also contains some protein, vitamin A, thiamin (vitamin B-1), riboflavin (vitamin B-2), niacin (vitamin B-3), pantothenic acid (vitamin B-5), pyridoxine (vitamin B-6), folate (vitamin B-9), vitamin E, choline, calcium, copper, iron, magnesium, a little omega-6 fatty acid, phosphorus, potassium and zinc. The other ingredients in this recipe further enhance the nutritional value of the final dish making it nutritious while still offering a tasty experience. You can find more about the roles of the aforementioned nutrients in our Nutrient Index.

Without further ado, here’s our Ladies’ Finger Tomato Sauce recipe.

Bon Appétit!

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Mamma Mehta’s Channa Masala

We did not develop this recipe, but we have tried making it and can assure you that it was delicious! It was sent to our founder, Samantha, by her friend’s mother who we have been dubbed as ‘Mamma Mehta’. So all credits for this recipe go to her.

This channa masala is easy to make, takes just about 30mins to cook, and tastes absolutely delightful. It is both nutritious and comforting. As expected on this site, all the ingredients are easy to source at conventional supermarkets and at smaller international food shops.

Without further ado, here’s Mamma Mehta’s Channa Masala recipe!

Bon Appétit!

Bhojan kaa aanand lijiye!

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Serving the Masses: Greens, Red Aubergines and Mushrooms (Set Meal 1)

Have you ever had to serve a lot of people, but not known where to start with the recipe or what you can make without having to stress yourself out while still serving a variety of foods?

If so, our series, “Serving the Masses,” will provide you with delicious, yet healthy, meals you can make. These recipes will feature easy-to-source ingredients, few ingredients and ingredients that usually do not cost a lot of money. These recipes will be written in a different format from our usual recipes as we are publishing the recipe in the same way we suggest it should be cooked – in the way that takes the least time. Therefore, there will be points when you have multiple dishes or your main and sides cooking at the same time.

These recipes are filled with vitamins, minerals and a range of other beneficial nutrients. These recipes will also be great for meal preps as they can all also be eaten with other foods such as rice, pasta, lentils, beans and more.

Without further ado, here are our recipes for this Serving the Masses set meal.

Bon Appétit!

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Tteokbokki

Tteokbokki is a delicious Korean rice cake dish. Traditionally, it contains an anchovy stock and fish sauce. However, for this recipe, we will be using vegetable stock with the optional seaweed stock which provides a slight fishy/oceany taste. Additional non-vegan ingredient traditionally, but not always, found in tteokbokki are fish cakes and boiled eggs. For obvious reasons, we will not be including these ingredients. In place of them, we suggest serving the dish with some kimchi and/or spring (green) onions/scallions.

Unlike our other recipes, for this recipe, you might be unable to find every ingredient in your local supermarket. Some of the ingredients would require you to go an East Asian (Chinese, Japanese, Korean, Japanese….) supermarket or to order the ingredients from Amazon. By clicking on the hyperlinked (coloured) ingredients, you will be directed straight to an Amazon page for the exact ingredients we used in making this dish.

This dish is on the spicier side. So, if you can’t handle spicy food, this might not be the tteokbokki recipe for you. If you can handle spicy food or you still want to give this dish a try, it’s extremely easy to prepare, results in very little to clean up, it takes less than 15mins to cook and it’s absolutely delicious.

Without further ado, here’s our recipe!

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Veganising Tia Mowry – Slow Cooker Chilli

Everyone loves Tia Mowry-Hardrict. Her personality, talent, and skills are impeccable. If you watch Tia Mowry’s Quick Fix, you might have wanted to give a few of her recipes a try. If you’re cutting down on your animal product and by-product intake or you’ve completely eliminated those ingredients from your diet, you can still try Tia’s recipe with a few tweaks here and there.

In this series – Veganising Tia Mowry, we will be sharing vegan versions of Tia’s recipes with you and, in the process, teaching you how you can make non-vegan recipes vegan. We will

Let’s get started and do a “Quick Veganising” of Tia Mowry’s Quick Fix Slow Cooker Chilli.

Bon Appetite!

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Black Bean Pasta

Black bean noodle meets stir-fried pasta – that’s what our black bean pasta is like. It doesn’t contain a chunjang (fermented black bean paste) like the traditional Korean-Chinese black bean noodles, jjajangmyeon. However, in place of chunjang, it is made using a blend of black beans, garlic, ginger and other flavour enhancing ingredients. This blend is used to stir fry vegetables (keeping the recipe low-fat) then the rest of it is tossed with pasta to make a delicious, umami, flavoursome meal.

The black beans in this recipe are great sources of nutrients such as protein, fibre, thiamin (vitamin B-1), riboflavin (vitamin B-2), niacin (vitamin B-3), pantothenic acid (vitamin B-5), pyridoxine (vitamin B-6), folate (vitamin B-9), calcium, copper, iron, magnesium, manganese, omega fatty acids, phosphorus, potassium, selenium and zinc. Although black beans are high in carbohydrates they have a lower glycemic index than a lot of other high carb foods. They also aid in minimising the risk and effects of diabetes by reducing the spike in blood sugar levels from consuming food. You can find more information about the benefits of the nutrients found in black beans in our Nutrient Index.

Without further ado, here’s our black bean pasta recipe!

Bon Appétit!

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4th of July Ideas: Veggie Skewers

Are you attending or hosting a fourth of July barbecue? Do you have an idea of what you would like to eat or what you can eat that everyone else will enjoy too? No? Well, we’ve got an option here for you!

Our veggie skewers are delicious, nutritious, beautiful, and can be cooked both on the grill and in the oven (if you would rather avoid the grill). With ingredients that are relatively easy to source, this is the recipe for you!

Bon Appétit!

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Vegan Bigos – Polish Hunter’s Stew

Bigos, also known as ‘Hunter’s Stew,’ is a traditional Polish dish consisting of sauerkraut, fresh cabbage and a smoked Polish sausage known as “kiełbasa” and, occasionally, some other forms of meat. You can find this beloved dish at various Polish events and always made slightly different (depending on who made it) but still enjoyed by the general public.

Our bigos recipe is greatly influenced by that of Samantha’s (our founder’s) aunt who lived in Poland from her mid-teens and into adulthood. It is also influenced by recipes she’s read and those told to her by Polish friends.

We can attest that, although the recipe is different, this vegan bigos smells and tastes like the traditional (non-vegan) bigos and is both nutritious and delicious!

We hope you enjoy our recipe and, if you are Polish, please share the differences between this recipe and yours in the comments section under this post or on our Instagram page.

Bon Appétit!

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Know Your Milk: Your Guide to Plant Milks

Over the years, people have become more aware of the negative environmental, health and animal welfare impacts of the dairy industry and dairy consumption. This has lead to more research into alternatives for dairy products such as beverages consumed for centuries that look or perform similarly to dairy for particular uses. These beverages include the coconut milk used in Asian curries, soy milk, which has been produced and used in China for the last 7 centuries and tiger nut milk and rice milk which have been used in the western and northern parts of Africa, and in Spain, to make kuunu aya, horchata de chufa and horchata de arroz before 1000AD. As a matter of fact, the white liquid formed from blending grains, tubers, seeds and some fruits with water has been referred to as “milk” for the last 8 centuries!

Whether you are allergic to dairy, lactose-intolerant, vegan or just looking to reduce your consumption of animal products/by-products, there is a plant milk for you. Some of these kinds of milk compare closely with the nutritional value of dairy, without the potential negative health effects, while others contain nutrients that can not be found in dairy making them healthier or more suitable for certain purposes.

In this article, we are going to introduce you to a few plant milks to give you a better idea of what they are and make it a bit easier for you to find the most suitable milk for you.

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Wholewheat Waffles

Waffles are a delightful breakfast addition! They can be eaten on their own, doused with syrup, toasted with jam, butter or cream cheese spread on them, with fresh fruit, ice cream or breaded and fried seitan/tofu on them or even as a replacement for the bread in a sandwich. Yes! That’s actually a thing! We’ve never tried it, but it is a thing!

Our wholewheat waffles have the same texture, and taste just like, conventional waffles made with plain/white flour, eggs and dairy. Yet, they don’t contain animal by-products and they are made even healthier by the nutrients still intact in the wholewheat flour which would otherwise not be present if white flour was used.

These waffles contain thiamin (vitamin B-1), riboflavin (vitamin B-2), niacin (vitamin B-3), pyridoxamine (vitamin B-6), pantothenic acid (vitamin B-5), folate (vitamin B-9), betaine, calcium, choline, copper, iron, magnesium, manganese, omega fatty acids, phosphorus, potassium, protein, selenium and zinc. You can find more information on the functions of these nutrients in our Nutrient Index.

Without further ado, here’s our recipe to these amazing easy-to-make waffles!

Bon Appétit!

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