{Vegan MoFo} A nut-free, gluten-free lunchbox for a vegan pre-schooler

veganpre-schooler1

My kids are on school holidays at the moment, which means a reprieve from packing lunchboxes.

However, that does not mean you will have a reprieve from hearing about lunchboxes. ūüôā

Recently, I featured the lunchboxes of my school-aged kids.

Today, I show you the lunch of 4-year-old Tiny Vegan, who attends a pre-school with a ‘nut-free’ policy.

On Friday, his packed lunch consisted of the following:

lunchboxr1

A small bowl of pasta salad – gluten-free spirals, cherry tomatoes, cucumber, carrot, celery, red capsicum (bell pepper), freshly picked parsley leaves, and a smidgen of soy mayonnaise.

Strawberries; cucumber and carrot sticks; homemade hommus; chickpeas roasted in vegan worcestershire sauce; goji berries; coconut flakes; sunflower seeds and a bottle of water.

Each child also brings a separate container of cut-up fruit to share with the other children at morning tea. At this time of year, we usually pack orange segments, mandarin segments or strawberries.

lunchboxr2

Tiny Vegan’s Verdict

So, what returned home in the afternoon?

A few chickpeas, a few sunflower seeds, a couple of goji berries, a coconut flake or two, a smidgen of hommus, and a segment of the parsley sprig.

I think that’s a ‘thumbs up’. ūüôā

***

Check-out my other post on vegan lunchboxes here.

For more vegan pre-school lunchbox inspiration, visit my friend Sarah’s blog¬†Play.Love.Vegan¬†(click¬†here). She is a mum of two tiny vegans, including a pre-schooler. Her lunchboxes are works of art.

Ally

{Recipe} Orange and Coconut Mini Muffins

The weather has cooled down in my neck of the woods. The arrival of Winter heralds an abundance of luscious citrus fruits. Friends have presented us with backyard-grown lemons and limes. Country road-side stalls are bursting with mandarins.

Last week, we had a glut of oranges. The Tiny Vegans enjoy eating oranges, cut into segments. Mat and I add a peeled orange to our green smoothies. I decided to incorporate them into some baked goods: orange and coconut muffins.

Regular readers won’t be surprised when I mention that these muffins are perfect for lunch boxes! Eat a few in their freshly baked state, store some in an airtight container, and freeze the rest.

muffins1

Ingredients

Quantity- 22 mini muffins

1 cup wholemeal self-raising flour

2 Tbsp dessicated coconut

1/3 cup raw sugar

3 Tbsp unsweetened applesauce

3/4 cup freshly squeezed orange juice (approx. 2 oranges)

1/2 tsp vanilla extract

Coconut chips for decoration

Method

1. Pre-heat oven to 180C/350F. Grease a mini muffin tray or line the tray with paper cups. Alternatively, use silicone cups.

2. To a large mixing bowl, add flour, coconut, and sugar. Mix to combine.

3. In a small mixing bowl, combine orange juice, applesauce, and vanilla extract. There is no need to strain the orange juice – some pulp is ok.

4. Add the liquid ingredients to the dry ingredients. Mix well to combine the ingredients. Refrain from over-stirring the mixture. You don’t want rubbery muffins!

5. Spoon a metric tablespoon of batter into each silicone cup (or paper cup). Top each muffin with coconut chips.

6. Bake for 7-9 minutes.

***

We have been spending our Winter days playing in the sun:

rp1

***

baking with friends:

LB2

and enjoying warm bowls of porridge (oatmeal) on chilly mornings:

lb1

***

Each Monday, I feature a scrumptious vegan recipe that is enjoyed by my own family  РI hope your family enjoys it too.

Ally

muffins3

{Recipe} Vegan Lunchbox Snacks

After last week’s booze-soaked, caffeine-fueled decadence, it’s time to re-focus on child-friendly recipes. ūüôā

intropic1

Last week, a friend was lamenting the relentlessness of the school lunchbox routine. I can relate!

So, for those that suffer from periodic (or chronic) lunchbox loathing, I am featuring three recipes that may provide some much-needed inspiration.

1. Baked Crackers – Spelt and Spicy Wheat

2. Cinnamon Cookie Dough Bars

3. Crispy Edamame

At the end of this post, I have included links to other ‘lunchbox-friendly’ recipes on¬†Made of Stars.

crackers1

Most store-bought crackers are heavy on sodium. Many contain palm oil (for info on why palm oil is not a cruelty-free food, see this post). Some contain undesirable additives.

These crackers are tasty on their own or teamed with a dip, such as hummus. My daughter enjoys them with avocado. They are simple to prepare, and my kids are enthusiastic about helping to make them. They particularly enjoy rolling and cutting the dough, and sprinkling the seeds on top.

I have included recipes for two different varieties:

Spelt Crackers

(Adapted from this recipe)

Quantity- 26 small crackers

**Ingredients**

1 cup wholemeal spelt flour

4 Tbsp water

1/2 tsp salt

1.5 Tbsp coconut oil (in liquid form)

1/4 tsp ground cumin

poppy seeds

sesame seeds

Method

1. Pre-heat the oven to 180C/350F.

2. Add the flour to a large mixing bowl. Add the cumin. Mix well.

3. Add the water to a small jug. Add the salt to the jug and stir well until salt is dissolved.

4. Add the oil to the jug, and mix. Then pour the liquid into the mixing bowl. Mix well with a wooden spoon.

5. As the flour begins to clump together, and becomes difficult to stir with the wooden spoon, use your hands to form the mixture into a dough. Work the dough until it becomes malleable.

6. Lightly flour the kitchen bench with additional flour, and use a rolling pin to roll the dough into a thin sheet.

7. It is preferable to have crackers that are roughly the same size (about 4.5 x 3cm). To achieve this, use a pizza cutter to cut the sheet of dough into a symmetrical rectangle. Retain the ‘off cuts’. ¬†Cut the crackers with the pizza cutter, then place them onto a large, lined baking tray.

8. Repeat the process with¬†the remaining¬†dough (the ‘off cuts’). To obtain a consistent size, you can use a cut cracker as a guide.

9. Evenly space all of the crackers on the baking tray. Sprinkle with poppy seeds and sesame seeds. Use the rolling pin (or your fingers) to press the seeds onto the crackers.

10. Bake for 12 minutes.

11. Remove from oven and allow to cool before storing in an airtight container.

cutting1

***

Spicy Wheat Crackers

(Adapted from this recipe)

Quantity – 11 large crackers

**Ingredients**

1 cup wholemeal wheat flour

1/8 Р1/4 tsp cayenne pepper

1/4 tsp dried marjoram

4 Tbsp water

1/2 tsp salt

2 Tbsp coconut oil (in liquid form)

Poppy seeds

Sesame seeds

Method

1. Pre-heat oven to 180C/350F.

2. Add flour to a large mixing bowl. Add the cayenne pepper and marjoram. Mix well.

3. Follow steps 3-6 in the previous recipe.

4. If you want to make larger crackers (as we did), cut them into 7 x 5 cm rectangles, and bake for 14 minutes (otherwise follow steps 7-10 above).

5. Once cooled, store crackers in an air tight container.

crackerslast

***

bars1

Cinnamon Cookie Dough Bars

These bars are rich and decadent, and free of oil and refined sugar. They are a simple, yet satisfying snack.

I’m sure that regular readers will not be surprised when I reveal the creator of these fabulous bars.

Yes, it’s one of Dreena’s recipes. ūüėČ

The bars consist of cashews, hemp seeds, shredded coconut, rolled oats, dates, and cinnamon. Sunflowers seeds are a good substitution for the hemp seeds. I like to use a combination of cashews and macadamia nuts.

I store the bars in the freezer. I adore their consistency when devoured straight from the freezer. You can freeze the entire slice uncut, and use a sharp knife to cut a slice as desired. However, I prefer to store it pre-sliced.

The recipe is available here.

bars2

***

edamame1

Crispy Edamame

All of the Tiny Vegans enjoy steamed, unshelled edamame -the type that is available in Japanese restaurants. Recently, I purchased a bag of frozen, shelled edamame. I baked them with nutritional yeast, and a sprinkling of salt and pepper. They were delicious!

Ingredients

2 cups frozen, and shelled edamame, thawed

1/2 – 1 Tbsp nutritional yeast (ie. savoury yeast flakes)

Salt

Pepper

Method

1.Pre-heat oven to 180C/350F.

2. Add thawed edamame to a large mixing bowl. Sprinkle with a small quantity of salt and pepper, then add 1/2 Tbsp of nutritional yeast. Mix well to coat the beans. Add another 1/2 Tbsp of nutritional yeast if desired.

3. Spread beans onto a lined baking tray. Bake for 20-25, until beans begin to brown and turn crispy.

4. Allow beans to cool, then store in an airtight container.

***

Little Baker adored these beans! For toddlers, omit the salt and pepper.

We added the leftover beans to a tofu and vegetable stir fry.

edamame2

***

Check out these vegan lunchbox posts on Made of Stars:

Gluten-free lunchboxes for school kids

A gluten-free lunchbox for a pre-schooler

Nut-free lunchbox snacks

More ‘lunchbox friendly’ recipes:

bars4

Banana Oat Bars

***

cupslunchb

Cucumber and Nori Cups

***

burger

Nutty Veggie Burgers

***

chickpeas

Tamari-roasted Chickpeas

***

pecan1

Pecan Date Nibblers

***

dateslice2

Cinnamon Date Slice

***

pancakelunchbox

Wholemeal Spelt and Chia Pancakes

***

What are your children’s favourite lunchbox snacks? ¬†What are your favourite lunchbox snacks?

Ally

Each Monday, I feature a delicious vegan recipe (or three!) that is enjoyed by my own family  РI hope your family enjoys it too.

{Recipe} Banana Oat Bars

I am all ‘chocolated’ out! Yes, it is a bona fide condition (and word). Not one I ever thought I would suffer from but, nonetheless, that is the case.

I hope you have had an enjoyable Easter.

Today I am featuring a healthy, chocolate-free bar. One that is suitable for lunchboxes and picnics.

In fact, I baked it for a recent Vegan Parents Australia meet-up on the Gold Coast. The weather was glorious, and 7 families attended. The children were aged 4 months to 9 years. It was our largest Gold Coast meet-up to date. My kids had a ball!

bars1

Banana Oat Bars are loaded with nutritious ingredients. The taste is reminiscent of a muesli bar. They do not contain oil, refined sugar, or liquid sweeteners. They are loaded with Omega-3 fatty acids, and nourishing oats. They are simple and quick to prepare.

bars5

Yes, that is the entire ingredients list.

I made  a couple of small variations to the recipe.

The recipe requires a 1/2 cup of dates or raisins. Instead, I used 1/4 cup of chopped dried apricots and 1/4 cup of raisins. Rather than mash the bananas, as specified in the directions, I liquified them with an immersion blender.

Also, my bars were ready within 25 minutes (the recipe specifies a baking time of 30 mins).

bars2

The recipe is available here¬†(scroll down to ‘Yummy Banana Oat Bars’).

You¬†could¬†drizzle the bars with melted chocolate if you wanted to jazz them up. Might be nice. ¬†ūüėČ

***

APT7

APT7

During our weekend trip to the Gold Coast, we drove north to Brisbane to visit the Gallery of Modern Art (GOMA). We took the kids to the Asia-Pacific Triennial of Contemporary Art  (APT7).

APT3

APT7

It was a feast for the eyes, and ears.

APT6

It was impossible to photograph my favourite piece of the exhibition, Fukushima Esperanto by Japanese artist Tadasu Takamine. It was a multi-media experience of light, music, voice, shadow, and disparate objects. Click here for a description of Fukushima Esperanto, and some photos.

APT1

APT7

There were 13 activities for children, many of them craft based. My kids were in craft heaven!

APT5

Have you seen any great exhibitions, concerts, or shows lately?

APT7

APT7

Each Monday, I feature a delicious vegan recipe that is enjoyed by my family. I hope your family enjoys it too.

Ally

{Recipe} Pecan Date Nibblers | Cinnamon Date Slice

firstimage

Both of these recipes feature dates. One is raw, one is baked. Both are suitable for school lunchboxes, or an afternoon snack. Cinnamon Date Slice is gluten free and refined sugar-free, with an oil free option. My children adore this slice.

Pecan Date Nibblers are wheat free, oil free, and refined sugar-free. There is a variation to make them gluten-free. They are very popular in my household.  The recipe lists lemon or orange zest as optional. I always use orange zest. I think it should be compulsory! The orange flavour is very appealing.

pecan1

Pecan Date Nibblers

Recipe from: Let them Eat Vegan by Dreena Burton (yes, another Dreena recipe!).

Quantity: 12-15

Recipe available here.

***

dateslice1

Cinnamon Date Slice

Adapted from a recipe in Fresh Blends, the book that accompanied our Blendtec blender.

Quantity: 20 squares

Ingredients:

2/3 cup raw almonds

2/3 cup raw macadamia nuts

1 cup ground flax seeds 

1 1/2 Tbsp cinnamon

1/8 tsp sea salt

1/2 cup date paste, store bought or homemade (recipe below)

1/3 cup sultanas

1/4 cup walnuts, chopped

1 Tbsp agave syrup (or maple syrup)

Topping: 2 Tbsp ground almonds, 2 Tbsp shredded coconut, 1-2 Tbsp sunflower seeds, 20 walnut pieces.

Method

1. Add almonds, macadamia nuts, cinnamon, and sea salt to a food processor, and process until nuts are ground.

2. Add nut mixture and ground flax seeds to a large mixing bowl. Mix well.

3. Add date paste and agave (or maple) syrup to the mixing bowl, and stir until incorporated.

4. Add sultanas and walnuts. Mix well.

5. Line a large baking dish with baking paper* (parchment) and scoop the mixture into the dish. Flatten the mixture with the back of a large spoon.

6. Sprinkle the top with ground almonds, shredded coconut, and sunflower seeds.

7. Refrigerate (or place in the freezer) for a few hours before cutting into 20 squares. Place a walnut piece on each square. Store slice in fridge or freezer.

Date Paste

Quantity – approximately 1 cup

Ingredients:

10 dates, pitted

2 Tbsp agave syrup (or maple syrup)

2 Tbsp coconut oil (optional, but the slice is drier without it)

1/4 cup dried apricots

1 cup of water (for soaking dates)

Method

1. Soak dates in water for 1-2 hours. Reserve 1/4 cup of the soaking water for step 2.

2. In a small food processor, add ingredients in the following order: soaking water, dates, agave (maple) syrup, coconut oil, and dried apricots.

3. Process until smooth.

Store the leftover date paste in the fridge. Date paste is yummy on bread or crackers, with macadamia butter.

dateslice2

* I had run out of baking paper on this occasion. It is much easier to extract the slice from the dish if you use baking paper, but it is not essential.

Each Monday, I feature a couple of delicious vegan recipes that are enjoyed by my own family. I hope your family enjoys them too!

Ally

{Recipe} Mujaddara

Mujaddara is a popular dish throughout the Middle East. It consists of rice, brown lentils and onions.

Apparently, mujaddara is the Arab word for small pox! The lentils among the rice are said to resemble pockmarks. But, don’t let that put you off!

Just in case you are thinking of abandoning any plans to make this recipe, I will bestow on you a quote that demonstrates how important this dish is throughout the ‘Arab world’: ‘A hungry man would be willing to sell his soul for a dish of mujaddara’. Presumably, hungry women are too smart to sell their souls for a dish that shares its name with a debilitating disease!

Regardless, I am a fan of mujaddara because it is tasty and it uses ingredients that are staple foods in our household. I have only made mujaddara a handful of times, but the success of last night’s dinner has motivated me to consider preparing it more often.

The accompaniments can vary, depending on what you have available. Let’s face it, it is not hard to create side dishes that compliment rice and lentils!

I used a Lebanese mujaddara recipe to inspire me last night. That recipe is available here. I have adapted it by reducing the oil and salt content, and by adding cumin and cinnamon to enhance the flavour of the dish.

Last night, upon tasting his mujadarra, our 3 years old announced: ‘You should taste this. It’s yummy’. Moreover, my heart sang to see our 6 year old son, our Least Adventurous Eater, gobble it up enthusiastically. In fact, he stated that he was thankful for the rice and lentils during our dinnertime¬†‘being thankful session’!

I definitely did not share with them the origins of the name of the dish!

I served the mujaddara with Maple Baked Carrots with Sesame Seeds & Rosemary and Steamed Broccoli & Flaked Almonds.

mujaddara1

Mujaddara

Cooking time – 1 hour

Prep time – 30 minutes

Quantity – serves 4-5

Ingredients:

1 large onion, cut into thin slices

3 tablespoons extra-virgin olive oil

1 1/2 tsp ground cumin

1 tsp cinnamon

1/2 cup brown (green) lentils, washed and soaked for 30 minutes

1 tsp salt (optional; I left it out)

4 cups water

1 1/2 cups Basmati rice

Method

1. Heat 2 tbsp of olive oil in a fry pan (skillet), then add cumin and cinnamon. Stir until fragrant, then add the thinly sliced onion.

2. Fry onion for 15-20 minutes, stirring occasionally, until caramelised. Some burnt bits are good! Set aside.

3. In a saucepan, heat 1 tbsp olive oil. Add lentils, salt (optional) and water. Stir well. Cover saucepan, and bring water to the boil.

4. Once the water is boiling, add the rice, and stir. Allow the water to simmer rapidly for 10 minutes, with the lid off. Stir occasionally. Most of that water will evaporate during this time.

5. Cover the saucepan, turn to a low heat and simmer until the rice and lentils are tender, about 7 minutes (mine was ready after 7 mins). If the lentils and rice are not cooked, simmer for a few minutes longer. You may also need to add more water if the mixture appears very dry.

6. Remove the saucepan from the heat and allow it to stand with the lid on for 10 minutes. Fluff rice with a fork.

7. Scoop the rice mixture onto a large serving platter. I set 2 cups aside to use for school lunches (see below).

8. Top the rice with the sliced onions.  Serve with tomato wedges, fresh parsley, and lemon wedges. Sprinkle the Mujaddara with salt.

mujaddara2

***

Maple Baked Carrots with Sesame Seeds and Rosemary

Serves 4 as a side dish

Cooking time – 30 minutes

Prep time – 5 minutes

Ingredients:

2 large carrots, washed

1/2 tbsp maple syrup

1/4 tsp salt

raw sesame seeds

fresh rosemary, chopped

Method

1. Pre-heat oven to 180 deg C / 350F

2.  Cut the carrots into thick slices, diagonally.

3. Place carrots into a baking dish. Pour maple syrup over the top. Sprinkle with salt. Use a spoon to mix carrots, coating them evenly with the syrup and salt.

4. Bake for 15 minutes, then remove dish from oven. Stir carrots. Return to oven for 15 minutes, or until cooked.

5, Serve on a small patter. Sprinkle carrots with raw sesame seeds and fresh rosemary. Serve immediately.

accompaniments1

Steamed Broccoli and Flaked Almonds

Serves 4 as a side dish

cooking time- 5 mins

Prep time – 3 mins

Ingredients:

2 cups broccoli florets, washed

flaked almonds

Method

1. Lightly steam the broccoli in a stove top steamer for approximately 5 minutes. It should be bright green in colour and still retain its firmness.

2. Place broccoli on a platter and sprinkle with flaked almonds. Serve immediately.

***

lunchboxes1

School Lunches

I used half of the rice and lentil mixture that I set aside at dinner time, to prepare school lunches.

I added cooked peas, grated carrot, chopped parsley and raw pepitas to the rice mixture. I divided it between two lunch boxes. No resemblance to small pox now!

Are there any foods that you enjoy that have less than desirable names?

Each Monday, I feature a couple of delicious vegan recipes that are enjoyed by my own family. I hope your family enjoys them too!

Ally

{Recipe} Tamari-roasted Chickpeas | Nutty Veggie Burgers

My eldest children returned to school last week after 7 weeks of summer school holidays.

We spent the last week of the holidays at Burleigh Heads, on the Gold Coast. One highlight of the holiday was a ‘sky walk’ at North Tambourine in the Gold Coast hinterland.

tambourine mountain1

The walk commences on an elevated steel ‘bridge’, entering directly into the middle and upper canopy of the rainforest (photo, top left). It gradually descends to the rainforest floor, where we followed a designated track until we reached a creek (which was flowing fast after recent heavy rain; photo below).

creek

A highlight of the walk is a free-standing cantilever – 30 metres above the creek bed.

The cantilever sways from side to side as you walk out to the farthest reaches (hence why Mat is holding onto the railing in the photo above). This precarious swaying provides excitement for kids and adults!

After our skywalk adventure, we returned to Cardamon Pod Vegetarian for a late lunch of raw desserts and smoothies. The photos speak for themselves, but I have to tell you – the Tiramisu is amazing!

We spoke to the staff member who made the raw desserts. She told me that she uses coconut oil to ‘set’ the cheesecakes. She uses agave, dates and coconut sugar to sweeten the desserts. ¬†The Tiramisu contains ground coffee beans.

I also ordered a Byron Chai smoothie but while I was distracted talking about raw desserts, Mousse Boy launched in and devoured most of it. I barely got a sip, let alone a photo! The desserts were served with fruit and coconut milk ice cream.

desserts1

***

I apologise for tantalising you with pictures of mango cheesecake and mousse. How can a veggie burger compete? Even¬†if it is a Dreena Burton veggie burger! In fact, both of today’s featured recipes are delicious Dreena Burton creations.

Back to School

The end of the school holidays signals the return of a ubiquitous feature of daily school life – The Lunchbox. Oh, how I relished a 7 week break from preparing school lunches.

Today, I am highlighting two recipes that are suitable for lunchboxes – Tamari-roasted Chickpeas and Nutty Veggie Burgers.

Chickpeas1

Tamari-roasted Chickpeas

These chickpeas are very moreish and scrumptious – I enjoy snacking on them. They are quick and simple to prepare, and delicious eaten by the handful or tossed into a salad.

You can use canned chickpeas, but I prefer to use dried chickpeas that I have soaked and cooked. The recipe is gluten-free and has an oil-free option (I omit the oil).

This scrumptious recipe is available  here.

***

veggie burgers1

Nutty Veggie Burgers

Gluten-free

Yields 5-6 large patties or 10 small patties

Recipe available here.

Amendments that I make when preparing these burgers:

  • I double the quantities of dried sage and dried thyme (I don’t use poultry seasoning).
  • I use salt-free tomato paste rather than tomato sauce (ketchup).
  • I use 1 cup of rolled oats.
  • I omit the garlic.

The Tiny Vegan’s Verdict

My daughter enjoys these burgers. ¬†They can be eaten hot or cold. When I pack one in her lunch box, I include a small container of hummus. I pack the burger on a bed of baby spinach, accompanied by ‘vegie sticks’ – carrots, capsicum and cucumber (not photographed). Unfortunately, our Least Adventurous Eater isn’t keen on these burgers. He prefers marinated tofu.¬†Little Baker likes them broken into small pieces. Easy and tasty finger food!

Mat raves about these veggie burgers. I agree, they are very tasty.

Occasionally, I double the recipe and freeze a batch of uncooked patties. Healthy fast food!

lunchbox1

Every Monday I post a delicious vegan recipe (or two!), that is enjoyed by (most of!) my own family  РI hope your family enjoys it too!

Ally

[edited on 20 August 2013, to provide link to nutty veggie burgers recipe.]

{Recipe} Banana Oat Pancakes | Scrambled Tofu

What a difference a day makes! As I write, it is raining!

The extreme temperatures of the weekend have subsided – at least in my part of the country. It is a relief. However, high temps are expected later in the week.

I hope the rain is falling where it is so desperately needed.

***

Today I am posting two recipes that are ideal for a weekend breakfast.

Banana Oat Pancakes and Scrambled Tofu.

Take your pick. Sweet or savoury. Or both!

Banana Oat Pancake

Banana Oat Pancakes

From¬†The Cancer Survivor’s Guide¬†by Neal Barnard, MD and Jennifer Reilly, RD

Quantity: 10 pancakes

My children adore these pancakes, and they enjoy helping with the preparation. There is enough mixing and mashing to keep 3 children involved, with only a few minor scuffles over the wooden spoon! I don’t know what we will do when Little Baker wants in on the action!
My school aged kids also enjoy finding a mini pancake (or two) in their lunchboxes.

In the recipe, the walnuts are listed as ‘optional’. We always add them.

The recipe is available here.

[ Edited on 2 March 2013 Gluten-free version: We have made the recipe several times with rice flour in place of wheat flour, and they are delicious.]

pancakes 3

Serve with sliced banana and maple syrup, or berries and maple syrup.

***

Scrambled Tofu

Serves 3.

When I first embraced veganism many moons ago, I regularly indulged in scrambled tofu. It is a versatile, simple-to-prepare meal. It is flexible too. I would use whatever vegies were languishing in my fridge. For some reason, I stopped making it – for years.

Recently, I recalled the charms of scrambled tofu. The good news? My eldest son likes it! When he was 4, my son was very enthusiastic about helping me (and his dad) in the kitchen with food preparation. I used to call him Mini Chef.

Well, Mini Chef is back! He enthusiastically assisted me to prepare our scrambled tofu meal. He also endured his first cooking injury- a tiny burn on his finger. He was stoic. A burn wasn’t going to stop Mini Chef!

This meal is also suitable for a quick, simple dinner. You can ramp up the heat by adding more cayenne pepper, or some chilli flakes.

You will need:

250g firm tofu (approx. 9 oz)

1 tbsp spring onions, chopped (shallots)

1/2 cup grated carrot

1/4 cup red capsicum, diced (bell pepper)

2 tbsp sun dried tomatoes (oil free), chopped

2 cloves garlic, minced

1/8 tsp cayenne pepper

1/2 tsp turmeric

1/4 tsp cumin seeds

1/8 tsp ginger

1/8 tsp salt

1 tsp nutritional yeast

1/2 tbsp soy sauce or tamari

2 tbsp fresh parsley, chopped

a dash of pepper

sunflower greens or sprouts

tofu 1

Method

1. Break the tofu into pieces, and crumble between your fingertips. Set aside.

2. Heat a fry pan (skillet) and add a splash of olive oil or water.

3. Add the spring onions, and stir regularly. Add the minced garlic, and cook until fragrant.

4. Add all of the spices, including salt and pepper, and cook until fragrant, stirring regularly.

5. Add the crumbled tofu, and stir until it is coated in the spices and takes on a yellow colour (from the turmeric).

6. Add the nutritional yeast, and mix well. Pour in the soy sauce. Stir.

7. Add the vegetables, stir well, and cook for a few minutes. Sprinkle parsley over the top just prior to serving.

8. Serve immediately with toast, avocado slices and sunflower greens.

serve 1

I served the scrambled tofu with store-bought rice and chia bread (gluten-free).

***

Do you prefer a sweet or savoury breakfast? What is your favourite indulgent, weekend breakfast?

Each Monday, I feature a delicious vegan recipe (or two!) that is enjoyed (or outright adored!) by my family. I hope your family enjoys it too.

***

Do you like green smoothies? Do you want to establish a daily green smoothie habit? Check out my e-book giveaway here.

Ally

%d bloggers like this: