Sweet Sour Salad with Beets, Rutabaga and Oranges

This is as delicious as it is colorful and healthy. It’s a lovely fall or winter salad.

Serving Size: 4

Ingredients:

for the salad:

• 3-4 medium red beets, peeled and cut into chunks
• ¼ medium rutabaga, peeled and cut into chunks
• 1 medium radicchio, sliced
• handful young leaves beet greens, cleaned and trimmed
• handful sunflower seeds
• 2 organic oranges, peeled and sectioned
• 1 orange organic orange zest
• radish sprouts and orange zest as garnish

for the dressing:

• 4 tablespoons olive oil
• 4 tablespoons orange juice
• 2 tablespoons white balsamic or fruit vinegar
• 1 teaspoon mild mustard
• 1 tablespoon vegetable bouillon powder
• 1 tablespoon maple or agave syrup

Directions:

1. Peel and cut the beets.
2. Place in a small sauce pan and cover with water and a pinch of salt.
3. Cook until the beets are fork soft.
4. Peel and cut the rutabaga.
5. Place in a separate saucepan and cover with water.
6. Cook until the rutabaga is fork soft.
7. Alternatively you can steam each of these vegetables, but do it separately otherwise the rutabaga will become beet red.
8. When the vegetables are done, remove from the heat, drain and allow to cool.
9. Zest one of the oranges, then peel both and slice in sections.
10. Section the oranges over a bowl, so you can catch the juice and use for the dressing, also squeeze the white inner part left over from sectioning as there is a lot of juice there also.
11. Make the dressing by mixing the ingredients together.
12. Slice the radicchio, clean and trim the beet greens.
13. Make a bed of the radicchio on each salad plate.
14. Arrange the beets, rutabaga and orange sections on the radicchio.
15. Add the beet greens here and there.
16. Sprinkle the sunflower seeds.
17. Top with the radish sprouts and orange zest.
18. Drizzle the dressing on the salad, serve and enjoy.

Notes:

Alternatively you could use golden beets, but I think the contrast of the red beets and the golden rutabaga is more attractive.

 

Related Posts:

• Salad of Roasted Parsnips, Beets and Quince with Oranges
• Sweet Sour Wok Vegetables with Noodles
• Review: Greek Giant Bean Stew with Sweet Sour Sauce
• Roasted Sweet Potato Salad with Red Grapes, Dried…
• Rutabaga and Leek Frittata

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Winter Squash, Apple Risotto with Smokey Tofu Pieces

This is a lovely meal. We made it a long time ago, and have now updated the recipe and took new photos.

Serving Size: 4

Ingredients:

• 2 cups winter squash, bite sized pieces
• 2 cups apple cider or juice
• 2 tablespoons oil
• 1 onion, chopped
• 2 apples (organic), cored and chopped or sliced
• 8-12 ounces smokey tofu pieces
• 1 bell pepper (red or yellow), de-seeded and hopped
• 1 chili pepper, de-seeded and finely chopped
• 1 teaspoon vegetable bouillon powder
• 1 teaspoon cinnamon
• ¼ teaspoon allspice
• 2 tablespoons Italian herbs
• salt and pepper to taste
• chives and or basil as garnish

Directions:

1. Sauté the onion in oil
2. Add the bell pepper pieces.
3. Add the cider or apple juice, and vegetable bouillon powder and bring to a simmer.
4. Add the squash chunks and cook for 5-10 minutes until the squash is soft.
5. Add rice and stir.
6. As the rice absorbs the liquid, add in an additional 1- 2 cups of hot water, one at a time and bring to simmer.
7. Add tofu pieces and mix well.
8. Add the apple pieces, cook a few minutes more minutes.
9. Add the chilies and season to taste with salt and pepper.
10. Garnish with chopped chives, basil or other fresh herbs.

Related Posts:

• Orange Risotto with Tofu, Winter Squash and Apricot
• Kale Risotto with Spicy Tofu Pieces
• Risotto with Red Kuri Squash and Spinach
• Vegan Tortellini with Spicy Pumpkin Sauce, Ricotta…
• Winter Root Vegetable Salad

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Stay beautiful this winter

Beauty tips by BICY

• The transition to winter can be a tough time for your poor skin. A significant reduction in Vitamin D, harsh central heating indoors and bitter cold air outdoors can result in dry, flakey and pretty dull complexions all round, as well as cracked lips and brittle hands. As the days get shorter and your knitwear game gets stronger, the change in season is also a great time to update your beauty routine and ensure your skin is well looked after during these crisp months. Here are our top tips on surviving the chill!

 
Mask it!
A face mask is a fantastic way to provide skin with a much needed nourishment kick, acting as an intensive treatment to skin suffering from winter climates. Skin tends to dry out during the winter as it acclimatises to the drop in temperature and humidity, so it’s best to opt for a hydrating and moisturising mask. Face masks are super easy to whip up at home and we’d recommend using ingredients high in essential fatty acids, vitamins A and C and antioxidants - all of which will help to promote hydrated, rejuvenated and glowing skin. Think avocados, bananas, grapefruits and honey. Non-abrasive or gentle exfoliators are also a great way to slough away dry and flakey skin, leaving behind fresh and bright complexions! Oats are a super-gentle option, as well as yogurt or milk that are naturally high in exfoliating acids.
Our favourite recipe is super simple:

• 1 tablespoon oats
• 1 teaspoon yogurt
• 1 teaspoon honey
• OPTIONAL: 1 teaspoon BYBI Detox Dust

 

The addition of Detox Dust will not only help brighten with ingredients like ginseng and papaya, but will also help to draw out toxins and impurities. Mixed with the super moisturising honey and exfoliating oats/yogurt, skin will be soft, supple and glowing!



 
Invest in a great oil
Oils are a fantastic way to moisturise skin as they have a great ability to penetrate and truly hydrate. The cold climate can encourage the skin’s natural oils to decrease, breaking down the natural moisture barrier. Even if you ordinarily suffer from oily or combination skin, the right oil can help to actually hydrate the skin whilst balancing and helping to stop overproduction of sebum. Investing in a great face oil or serum will ensure that your skin is kept soft and healthy even in the depths of winter. We’d recommend looking for the following ingredients, or just investing in a bottle of these oils and applying straight to the face!

• Normally dry skin: Squalane is a wonderfully nourishing oil that has the ability to absorb almost instantly. It’s a great antioxidant which means it’ll help promote skin cell rejuvenation, helping to rid of particularly dry or flakey skin. BYBI’s Supercharge Serum contains large amounts of squalane and makes for the perfect nighttime corrective treatment.
• Normally oily/combination skin: Jojoba oil is a fantastic way to balance out typically oily or greasy skin. It’s similar in structure to sebum, so helps to stabalise and stop the overproduction, whilst also hydrating.
• Sensitive skin: Calendula oil is an incredibly soothing oil that’s perfect for sensitive or irritated winter skin. It has anti-inflammatory properties that will help calm and smooth, whilst also being high in Vitamins B and C which will brighten and nourish. BYBI Beauty’s Babe Balm has calendula as its base and is perfect for sensitive skin types.

Don’t forget about your body
It can be easy to get swept up in making sure your winter skincare game is on point and forget about the skin on the rest of your body! Hands, feet, legs, elbows and knees also suffer from dry central heating, a lack of sunshine and bitter winds. Whilst you may not be flashing the flesh in the depths of winter, there are a couple of quick ways to ensure your body stays baby-soft and well nourished! Here’s how:

• A bath soak is a great way to nourish from head to toe. It’s easy to throw together a homemade recipe using Epsom Salts and your favourite essential oil (we like lavender). Mix together and decant into a bath before you get in. The salts are the perfect way to detox whilst soothing brittle skin and  the lavender moisturises and calms.
• Exfoliating a few times a week is the best way to budge dead skin cells and promote new, supple skin. We love using ground coffee and coconut oil - it literally takes two seconds to whip up and provides an incredibly moisturising scrub that will perk up dull skin and deeply moisturise all over.

 
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Cranberry Orange Smoothie

Need a delicious way to use up those leftover cranberries? We’ve got your back with this scrumptious smoothie.
Ingredients

• 25 g cranberries, fresh or frozen
• 1 orange, peeled
• 1 scoop (34 g) Vanilla Vega® Essentials
• 1 pinch cinnamon
• 250 mL plant-based drink
•  

Preparation
Blend, sip, celebrate Christmas!



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Survival Carrot & Turmeric Soup

Ingredients:

• 1 onion, roughly chopped
• 3 cloves of garlic, roughly chopped
• 1 red or green chili, seeds removed, roughly chopped
• 6 carrots, roughly chopped
• 1 cup of cashew nuts
• 1 root of fresh turmeric, peeled and roughly chopped
• ½ tsp ground cumin
• 2 tbsp coconut oil
• 1 ltr fresh organic chicken stock
• Fresh coriander to serve

Method:

1) Heat a large pan and add the coconut oil.  Once melted add the onion, garlic and chili and soften.  Don’t brown or burn.
2) Then add the carrots and mix well together.
3) Season with ½ tsp sea salt and fresh black pepper.
4) Then add the cashew nuts, cumin and turmeric.
5) Pour over the stock, bring to the boil then reduce the heat and simmer for 8 minutes.
6) Turn the heat off and using a hand-held blender, blend until smooth.
7) Sprinkle fresh coriander over the top when serving.

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Tofu Scramble

Perfect for a lazy winter morning
Author: Minimalist Baker
Recipe type: Breakfast
Cuisine: Vegan, Gluten-Free
Serves: 2

Ingredients

SCRAMBLE

• 8 ounces extra-firm tofu
• 1-2 Tbsp olive oil
• 1/4 red onion, thinly sliced
• 1/2 red pepper, thinly sliced
• 2 cups kale, loosely chopped

SAUCE

• 1/2 tsp sea salt
• 1/2 tsp garlic powder
• 1/2 tsp cumin powder
• 1/4 tsp chili powder
• water to thin
• optional: 1/4 tsp turmeric

FOR SERVING (optional)

• Salsa
• Cilantro
• Hot Sauce
• Breakfast potatoes, toast, and/or fruit

 
Instructions
Pat tofu dry and roll in a clean, absorbent towel with something heavy on top, such as a cast-iron skillet, for 15 minutes.

While tofu is draining, prepare sauce by adding dry spices to a small bowl and adding enough water to make a pourable sauce. Set aside.

Prep veggies and warm a large skillet over medium heat. Once hot, add 1-2 Tbsp olive oil and the onion and red pepper. Season with a pinch each salt and pepper and stir. Cook until softened - about 5 minutes.

Add kale, season with a bit more salt and pepper, and cover to steam for 2 minutes.

In the meantime, unwrap tofu and use a fork to crumble into bite-sized pieces.

Use a spatula to move the veggies to one side of the pan and add tofu. Sauté for 2 minutes, then add sauce, pouring it mostly over the tofu and a little over the veggies. Stir immediately, evenly distributing the sauce. Cook for another 5-7 minutes until tofu is slightly browned.

Serve immediately with the breakfast potatoes, toast, or fruit. I like to add more flavor with salsa, hot sauce, and/or fresh cilantro. 






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Walnut Roast

Ingredients:

• 10g sunflower oil
• 200g diced onion
• 100g dice celery
• 150g dice carrot
• 200g  sliced Portobello mushrooms
• 20g garlic finely sliced  
• 200g walnut rough chopped and toasted for 5 mint at 180C
• 350 g cooked green lentils
• 300g cooked quinoa
• 100g GF oats
• 70g tomato puree
• 30g tamari
• 30g maple syrup
• 15g Nutritional yeast
• 20g Bouillon powder
• 10g flaxseed  meal
• 2g salt
• 2g black pepper
• 8g mix herbs dry
• 2g cayenne pepper

 
For the glaze :

• 50g tomato paste
• 30 g Apple cider vinegar
• 40g maple syrup
• 20g tamari

Method
Preheat the oven to 180C. Line a 9x5 loaf tin with parchment and set aside

In large pan, sauté the onion, carrot, celery, mushroom and garlic until carrots are tender, about 5 minutes. Season with salt, pepper, cayenne, mix herbs. Add tomato puree, tamari, bouillon and cook for another 5 minutes.

Transfer vegetables to the bowl of food processor and add remaining ingredient excluding the walnuts. Process until s dough starts for form.

Add walnuts and pulse to mix them with do but don’t blend them.

Transfer dough to the prepared loaf tin, pressing down with spatula. Smooth the top and prepare the glaze,

Whisk all glaze ingredients together and   pour over the loaf.

Cover with tin foil and bake for 20 minutes, then remove foil and bake uncovered for another 5 min
Remove loaf from the oven and allow to cool for 5 minutes before slicing and serving.



 

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Salad of Roasted Parsnips, Beets and Quince with Oranges

This is a great salad, refreshing and lovely to look at. It would be a nice holiday meal, or can be served at any time.

Ingredients:

for the salad:

• 1 large or 2 medium parsnips
• 1 quince
• 2-3 medium beets
• 2 oranges
• for 4 people mixed greens (e.g. romaine, iceberg, arugula)
• pumpkin seeds as garnish

for the dressing:

• 4 tablespoons olive oil
• 4 tablespoons white balsamic vinegar
• 3 tablespoons orange juice
• 1 heaping teaspoon vegetable bouillon powder
• 1 teaspoon mild mustard
• 1 tablespoon maple syrup

Directions:

1. Pre-heat the oven to 400°F/205°C.
2. Peel the parsnip(s) slice and place on a cookie sheet prepared with baking parchment.
3. Core and slice the quince in slices similar to the parsnips.
4. Peel the beets and slice similar to the parsnips and quince.
5. Place all on the parchment paper.
6. Spray or coat with olive oil.
7. Roast in the oven 30 minutes or until lightly golden and soft yet, al dente.
8. While the vegetables are roasting, make the dressing.
9. Place all the ingredients in a carafe and mix well.
10. Peel the oranges and slice in sections.
11. When the vegetables are done, remove from the oven and allow to slightly cool.
12. Place the greens on 4 individual salad plates.
13. Lay a mixture of the parsnips, beets and quince on the greens.
14. Add a generous amount of orange segments on the salad and garnish with the pumpkin seeds.

Related Posts:

• Ginger Roasted Parsnips
• Roasted Cauliflower and Lentil Salad with a Rhubarb…
• Roasted Sweet Potato Salad with Red Grapes, Dried…
• Review: Roasted Cauliflower Risotto
• Roasted Brussels Sprouts and Grape Bruschetta

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Review: Lentil Meatloaf Muffins

Amy Katz, of Veggies Save The Day came up with a great idea. Instead of putting your traditional lentil loaf or tofu based ‘meatloaf’ in a bread form, she used cupcake forms.

It’s so much easier to serve and looks nicer on the plate as well. You can use her recipe, or your traditional, favorite recipe works well also.

Related Posts:

• Review: German Potato and Lentil Salad
• Review: Curried Lentil and Apricot Salad with Arugula
• Review: Lentil, Apricot Tapenade with Curry Aioli
• Review: Greek-Flavored Lentil Salad with Tofu “Feta”
• Review: Broccoli & Lentil Salad with Turmeric…

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Stuffed Butternut Squash with Quinoa, Kale, Cranberries, and Chickpeas

Delicious, healthy Stuffed Butternut Squash with Quinoa, Cranberries, Kale, and Chickpeas. An easy, satisfying vegetarian recipe that’s perfect for fall!

Ingredients

• 2 medium butternut squash, about 2 1/2 pounds each
• 2 teaspoons olive oil, divided
• 3/4 cup quinoa
• 1 1/2 cups low sodium vegetable or chicken broth
• 1 bunch kale, stems removed and chopped (about 6 lightly packed cups)
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon kosher salt (plus additional for roasting squash)
• 1/2 teaspoon black pepper (plus additional for roasting squash)
• 1 (15 ounce) can low sodium chickpeas, rinsed and drained
• Zest of 1 orange, plus 1 tablespoon fresh orange juice
• 1/3 cup reduced sugar dried cranberries
• Grated Parmesan cheese or crumbled feta cheese (optional)

Method
Place a rack in the center of your oven and preheat the  oven to 425 degrees F. Halve the butternut squash, scoop out the seeds, then arrange the halves on a baking tray, cut sides up. Drizzle with 1 teaspoon olive oil and sprinkle lightly with salt and pepper. Bake 45-55 minutes, just until the squash is fork tender. Remove from the oven and let cool. Reduce the oven temperature to 375 degrees.
 
While the squash is baking, place the broth in a small saucepan and bring to a boil. Add the quinoa, return to a boil, then reduce the heat, cover, and let simmer for 12 minutes, until most of the broth is absorbed. Remove from the heat and let sit, covered, for 15 minutes. Fluff with a fork, then set aside.
 
 In a large skillet, heat the remaining 1 teaspoon olive over medium. Add the kale and cook until wilted, about 4 minutes, then reduce the heat to medium low. Add the garlic, oregano, 1/2 teaspoon salt, and 1/2 teaspoon black pepper. Cook 30 additional seconds, until is fragrant. Stir in the chickpeas, orange zest, orange juice, cooked quinoa, and cranberries.
 
Once the squash is cool enough to handle, scoop out the flesh, leaving a 1/2-inch-thick border around the sides and a 3/4-inch border along the bottom. Reserve the flesh for another use (or if you don’t mind a super duper stuffed squash, mix it in with the rest of the filling). Stuff the kale quinoa filling into the squash halves, then return the squash to the oven. Bake at 375 degrees until hot, about 10 additional minutes. Sprinkle with cheese and serve warm.

Recipe from Eric, Well Plated

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Whole Baked Cauliflower with Mustard and Pesto

by Juventia Wu

Ingredients 
 

• 1 whole cauliflower head, leaves removed

Cauliflower Marinade:

• ½ cup of olive oil
• 3 garlic cloves, minced finely
• 1 tsp cumin powder
• 1 tsp salt
• ½ tsp smoked paprika powder
• ½ tsp coriander seed
• ½ tsp fennel seed

Mustard and Pesto Sauce:

• 3 tbsp mustard
• 3 tbsp parsley and macadamia pesto
• 2 tbsp olive oil
• 1 tbsp lemon juice

 

 

Instructions

1. Preheat oven to 175 degrees Celsius.
2. Mix the marinade ingredients in a small bowl and rub the marinade onto cauliflower head evenly until well coated. Place cauliflower on a baking tray and bake for 50 minutes.
3. Mix mustard, pesto, olive oil and lemon juice in a small bowl. Remove cauliflower from the oven and brush cauliflower with mustard and pesto sauce evenly. Serve whole cauliflower with the remaining sauce in a separate serving sauce plate.

 

 

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Squash pot-stickers with a spicy coriander sauce

This is amazingly delicious. We enjoyed it as a main meal, but they could also be used as party food or an appetizer for a fancy holiday meal.

Yield: 10-12

Ingredients:

for the spicy coriander (cilantro) sauce:

• 4-6 jalapeno, de-seeded and sliced
• 3-4 cloves garlic
• ½ teaspoon salt
• 1 cup coriander or cilantro leaves and stems, packed
• ½ cup fresh parsley
• ½ teaspoon ground cumin
• ½ teaspoon ground cardamom
• ½ teaspoon ground coriander
• ⅓ cup olive oil
• 2 tablespoons lemon juice

for the dough:

• 3 cups flour (I used 1 cup AP and 2 cups wholewheat)
• ½ teaspoon salt
• 3 tablespoons olive oil
• ½ cup water

for the filling:

• 1 cup pumpkin of squash puree
• 2 teaspoons coriander or cilantro sauce
• 1 teaspoon vegetable bouillon powder
• ¼ cup nutritional yeast
• ¼-½ cups nut flour (almond, walnut or hazelnut)
• ¼ teaspoon dry mustard powder
• dash cayenne pepper
• 1 teaspoon onion powder

Directions:

Make the coriander (cilantro ) sauce first:

1. In the bowl of a food processor fitted with a blade, add the jalapeño, garlic and salt. Coarsely chop.
2. Add cilantro or coriander, parsley and spices.
3. Add the olive oil and lemon juice.
4. Pulse to make thick sauce.

To make the filling:

1. Place the squash or pumpkin puree in a bowl.
2. Add the coriander sauce, vegetable bouillon powder, nutritional yeast, nutmeg, onion powder and cayenne. Mix well.
3. Add the ¼ cup nut flour and mix.
4. If the mixture is stiff, then it is ready, if it is still a bit too liquid add the other ¼ cup of nut flour. and allow to sit to swell.

 To make the pot-stickers:

1. 
Roll the dough out on a lightly floured surface.
2. Cut 5 inch circles from the dough.
3. Fill each circle with 1 tablespoon of the filling.
4. Close the circle in half and crimp the edges to make sure the seam is completely closed.
5. Heat cooking oil in a large frying pan and fry the pot-stickers until lightly golden brown on both sides.

Serve the pot-stickers with some of the sauce and garnished with a couple of coriander or cilantro leaves.

Related Posts:

• Baked Pears En Croute Filled with Vegan Spicy Caramel Sauce
• Vegan Tortellini with Spicy Pumpkin Sauce, Ricotta…
• Risotto with Red Kuri Squash and Spinach
• Orange Risotto with Tofu, Winter Squash and Apricot
• Spicy Walnuts

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Nutrition and Fitness Tips This Christmas

With Christmas fast approaching it might well be a period you worry about too many big meals and parties to keep your fitness goals on track. But life is about living and occasional overindulgence within reason can be managed. Here are some strategies to help you navigate the party season.
Play the long game
It may well be inevitable that you will overeat at some points over the festive period, but rather than try to refrain from enjoying a celebratory meal or snacks, try to play the long game. If you know you have a big dinner or party, plan around it by trying to attenuate your eating either before and/or after. People that are good at maintaining bodyweight are naturally good at compensating for over indulgencies by moderating in subsequent meals, often unconsciously. Remember, it’s calories in and out that matters most and it doesn’t matter if you have your whole daily intake in one meal or over several meals, if on average you are not eating too much.  
 

 
Intermittent fasting
Intermittent fasting is another strategy gaining popularity and one you may want to consider. For example, having a longer period of not eating after a big meal out. You could follow a similar pattern to a time-restricted eating, such that you are only eating 8 hours of the day, and not eating the other 16. Or simply wait longer until you next eat. There is some good evidence to suggest that extending the period of not eating is actually better in terms of helping us cope with what we eat and evidence also that after fasting for 16 hours you actually eat less than otherwise in the later meals.
 
Exercise clever
Make a plan to exercise and set some goals, even if these are a bit more relaxed than your regular ones. Don’t write off exercise for the whole of December thinking you’ll double up in January. Consider doing some of that exercise on an empty stomach. Exercising fasted, or without any newly consumed carbs, helps your body utilise more fat. So perhaps a morning moderate intensity exercise (e.g. walk, run, cycle) may be a good way to help burn off some fat.
 
Exercise is also of potential benefit in helping to regulate your appetite and curb hunger.  Both in terms of a distraction from eating and as a way of helping you compensate for overindulgences.
 
If you are a frequent exerciser, you may also consider higher intensity exercise such as HIIT training. This exaggerates the effect of exercise both in terms of calories burnt, fat burning and appetite control. And contrary to belief does not make you more hungry. 
 

 
Eating clever
To help you manage the festive period you may want to look at what you are eating and when. The festive period is conducive to eating luxury/tasty foods that are often high in one or more of fat, sugar and salt, even on a vegan diet. In addition, you are often eating and drinking more at some meals than normal (e.g. Christmas lunch), and eating and drinking later in the evening (e.g. your office party). 
 
Try to therefore to moderate the types of foods you eat across the day. For example:
 
•    Don’t eat high carb foods at every meal, perhaps have either a low carb breakfast and/or low carb dinner. 
•    If eating and drinking late at night, try to make these low carb meals. Favour lower carb drinks such as red wine and spirits with sugar-free mixers. 
•    If doing exercise, try to refrain from having lots of carbs before the exercise, or immediately after exercise if you can, to maximise the effect of the exercise. 
•    Try to base most meals around a good source of protein and vegetables predominantly.
 
Hopefully, these strategies will help you navigate the party season in good health and arrive in January ready for new challenges. Never feel guilty about enjoying yourself and above all, have fun and a great Christmas!
 

 
Damian Soong - CEO, Form, formnutrition.com
Form is a range of plant based nutrition built around the belief we can be the greatest version of ourselves while being mindful of others. 
 



Protein Mocha - by Shona Vertue

Ingredients

• 1-2 shots of espresso
• 2 scoops of form nutrition vegan protein powder
• 1,5 cups Plenish almond milk

Method
Pour hot coffee and protein into a blender. Heat the almond milk.
Once milk is heated pour it into the coffee and protein mix, blending it for roughly 3-5 seconds.
 
That is it ! 



 

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