Jackfruit 'Tuna' Melt Sandwich

Ingredients

for the jackfruit "tuna" salad

• 1 can of jackfruit (packed in water or brine, not syrup), rinsed and drained
• 1/2 teaspoon olive oil
• 1/4 onion, diced (about a 1/2 cup)
• 2 cloves garlic, minced
• 1 teaspoon kelp powder
• 1/2 teaspoon dried tarragon
• 1 cup cooked white beans
• 1/4 cup vegenaise
• 2 tablespoons pickled relish
• 1 1/2 tablespoons dijon mustard
• juice of 1 lemon

for the Sandwich

• 4 slices of bread
• Rockets
• 1 tomato, sliced
• olive oil

Directions

1. Use a fork to pull apart the jackfruit into shreds (until it has a tuna-like consistency).

 

2. Heat the olive oil in a large frying pan over medium heat. Add the onion and garlic and sauté for a couple minutes. Add the jackfruit and let it cook, stirring occasionally, until the jackfruit's moisture is gone. Add the kelp powder and add salt to taste. Remove from heat.

 

3. While the jackfruit is cooking, start the salad. In a bowl, use a fork to mash the white beans. Once they are thoroughly mashed, add the rest of the salad ingredients and mix together. Once the jackfruit is done cooking, add it to the salad mixture and mix until fully coated. Taste and add seasoning, if necessary.

 

4. Turn on the broiler of your oven. Layout the 4 slices of bread. Place a small amount of greens (your choice) on two of the slices of bread. Top the greens with the tomato slices, then top the tomato with the jackfruit salad (about a heaping 1/2 cup per sandwich). On the remaining slices of bread, spread out the grated cheese.

 

5. Place the two slices of bread, topped with cheese, on a baking sheet and place it in the oven, under the broiler. Let sit under the broiler, just until the cheese begins to melt, about 2-4 minutes. Remove and place the slices on top of the slices topped with the jackfruit salad.

 

6. Heat a large frying pan over medium-low heat and lightly spray with olive oil. Place the sandwiches in the pan, cheese side down. Let cook until cheese begins to melt. Lightly spray the tops of the sandwiches with the olive oil. Flip the sandwiches and cook on the other side. Flip again if needed. The sandwiches are done when the cheese is melted and the bread is toasted. Remove from the pan and serve immediately. Enjoy!


 

MORE JACKFRUIT RECIPES 


 

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BBQ Jackfruit Pulled Pork Burger

Ingredients

1 tin young jackfruit

For the barbecue sauce:

• 1 cup tomato puree
• 1 tbsp apple cider vinegar
• 1 tbsp pure maple syrup
• 1 tbsp molasses
• 1 tsp sea salt
• 1 tsp paprika
• ½ tsp chili powder
• a pinch of cumin
• ground black pepper
• 2 garlic cloves, minced
• 1 teaspoons olive oil

Method
To make the barbecue sauce, add 2 teaspoons olive oil to a saucepan and heat over medium-low. Add garlic and sauté for 2 minutes, stirring frequently.

Add tomato puree, apple cider vinegar, maple syrup, molasses, sea salt, paprika, onion powder, garlic powder, chili powder, cumin, pepper, and cayenne. Whisk until well combined. Raise heat to high and bring to a boil. Reduce heat to medium-low and simmer for 30 minutes

Drain and rinse jackfruit if using canned. Place jackfruit on a cutting board and cut out the core. Using your fingers or two forks, shred the jackfruit into a bowl.

Add barbecue sauce to the bowl of jackfruit and stir. Stir until jackfruit is completely coated. Cover and place in the fridge to marinate for 1 hour.

Heat a large skillet over medium-high heat. Add jackfruit and cook for 30 minutes, stirring frequently. Remove from heat.

Serve BBQ jackfruit pulled pork on a bun with desired toppings. Enjoy!

MORE JACKFRUIT RECIPES HERE

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Vegan Dandelion Pesto

Dandelion greens really are tasty. I was so surprised about how good this pesto was. It is important to pick the young leaves, of course with no pesticides or fertilizers. We enjoyed the pesto as a spread on baguette slices with white wine while we watched a movie. It was truly delicious. The slices also looked pretty garnished with daisies or other edible wildflowers.

Yield: 1½ cups

Ingredients:

• 4 cups fresh dandelion leaves (young leaves are preferable)
• 3 cloves garlic, chopped
• 1 cup walnuts (or other nuts)
• ¼ cup olive oil
• 2-3 tablespoon lemon juice
• ½ teaspoon salt
• ¼ teaspoon dry mustard powder
• dash freshly ground black pepper
• ¼-⅓ cup nutritional yeast

Watch Making Vegan Dandelion Pesto on Vimeo.

Directions:

1. It is best to choose the young leaves of dandelions growing in spring as they are less bitter. Wash well and spin dry.
2. Place the dandelion leaves in a food processor.
3. Add the lemon juice and olive oil
4. Process the leaves into a fine paste.
5. Add the salt and mustard powder and process.
6. Add the garlic and walnuts and process.
7.  Add the nutritional yeast and process again to a smooth consistency.

Notes:

We did find that the “bitterness” of the leaves was less after ½ an hour, so you may want to make the pesto a bit ahead of time.

Related Posts:

• Toasted Ciabatta Bread with Vegan Pesto, Avocados and Cherry
• Turnip Green – Almond Pesto
• Zwiebelkuchen with Chestnuts and Sage Pesto
• Pasta with Asparagus and Lemon Balm Pesto
• Vegetable Ravioli and Mushroom Salad with Kale, Walnut Pesto

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Vegan Rhubarb Coffeecake with Walnut Streusel Topping

Rhubarb season has begun. It is simple to make and was a big hit around the house. We are fortunate to have a walnut tree, but if not available, then pecans could also be an alternative.

Serving Size: 6   Yield: 1 cake or 2 loaves

Ingredients:

• 1-1/2 cups brown sugar, packed
• 2/3 cup vegetable oil
• 1 egg replacement
• 1 cup vegan non-dairy buttermilk (made from almond milk and 1 teaspoon lemon juice)
• 1 teaspoon salt
• 1 teaspoon baking soda
• 1 teaspoon cinnamon
• 1 teaspoon vanilla
• 2-1/2 cups all-purpose flour
• 2 generous cups finely diced rhubarb

Topping:

• 1 cup chopped walnuts
• 1 teaspoon cinnamon
• 1/3 cup brown sugar

Directions:

1. Begin by making the topping and shelling the walnuts.
2. Shell and chop 1 cup of walnuts.
3. Combine the walnuts, 1 teaspoon cinnamon and 1/3 cup brown sugar.
4. Preheat oven to 350°F/177°C.
5. Grease and flour a 10 inch spring form cake tin.
6. Combine the brown sugar and oil in a bowl.
7. Stir until smooth.
8. Add the egg replacement, vegan “buttermilk”, salt, baking soda, vanilla and flour.
9. Blend until moist.
10. Fold in diced rhubarb.
11. Turn batter into prepared spring form
12. Sprinkle the walnut streusel topping over batter.
13. Bake 50 to 55 minutes, or until cake tester comes out clean.
14. Cool before opening the spring form and slicing.
15. We enjoyed the cake with sweetened coconut milk.

Notes:

Alternatively you could also make 2 loaves from the recipe using 2 8×4-inch loaf pans.

Related Posts:

• Review: Beechnut topping over rice pudding
• Vegan Apple, Walnut, Polenta Waffles
• Vegan Rhubarb Banana Crisp
• Vegan Walnut Cinnamon Shortcakes with Caramelized Plums
• Rhubarb Scones with Vegan Strawberry ‘Butter’

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Power to Plant-Based Protein

Everyone knows that protein is an essential component of a healthy, balanced diet.
However there is a misconception that eating meat and other animal products is the only way to ensure you get enough protein. This is certainly not the case, it is very achievable to reach your guideline protein intake on a completely plant based diet. 



Firstly; you may not need as much protein as you think. The guidelines suggest you should consume 0.75g per kg body weight, so if you weigh 50kg you should be aiming for 37.5g protein per day. This will obviously vary depending on your activity levels, those exercising on a regular basis should increase their protein intake. This is because protein (specifically the amino acids in protein) are essential for the repair and maintenance of all cells, including your muscles.

Provided you’re eating enough calories and your diet is varied, there is no reason to worry about getting enough protein in your plant-based diet. All foods containing plant cells contain an amount of protein, however the amount does largely vary between foods. Below is a guideline of the protein content of several every-day plant based foods; you can see from this that the amount of protein you consume will quickly add up. For example, starting the day with chia pudding made with 2 tablespoons chia, 200ml almond milk and topped with almond butter gives you around 16g of protein.


 

Food	Amount	Protein content
Almond Butter	2 tablespoons	7g
Oats	40g serving	4.8g
Lentils	1 cup cooked	18g
Corn	1 large cob	5g
Quinoa	1 cup cooked	8g
Avocado	1 medium	4g
Chia Seeds	2 tablespoons	6g
Broccoli	1 cup	4g
Almond Milk (7%)	200ml	3g

 
But what happens when you exercise a lot? During intense exercise, your muscle fibres are damaged. It is key to repair these and this cycle of damage and repair is what grows your muscles and makes them stronger. Protein is fundamental in this repair of muscle fibres so during periods of exercise you do need to increase your protein intake.

The recommended protein intake for athletes varies on your goals; to maintain body mass 1g / kg body weight is recommended. If you are looking to increase muscles mass, this recommendation increases to around 1.4-1.8g / kg body weight.



Your body can only process around 30g of protein in one meal so it is essential that you spread your protein intake out throughout the day. Ensuring that a protein rich food forms part of every meal is a good way to do this. Don’t forget that carbohydrates and fat are also essential parts of a balanced diet, key for fuelling exercise and replenishing energy store post workout. So do not eliminate these in favour of more protein! Eating a combination of protein and carbohydrate as quickly after exercise as possible (ideally within 30 minutes) gives your body a great start to your recovery.



More and more athletes are turning to a vegan diet, proving you can be at the top of your game whilst only consuming plant based proteins. Novak Djokovic, Venus Williams and David Haye to name but a few. If you are considering a plant based diet, or just want to reduce your meat intake, with a little bit of research you do not have to worry about reaching your recommended protein intake; whatever your activity level. 






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Vegan Easter Eggs

The best option for having healthier chocolate eggs at Easter time is to make them yourself!

These eggs are simple to make, super tasty, and infinitely adaptable. Try mixing in some chopped nuts, shredded coconut, dried fruit or add some spices such as cinnamon and cardamom for something a little different.

Ingredients

White Chocolate Raspberry

• 2 cups Really Raw cashews
• 50g Cacao butter
• 1/2 cup cashew butter
• 3 tbsp Coconut nectar
• 2 tbsp coconut cream (solids only)
• 2 tbsp frozen raspberries, gently crushed 

 

 

Chocolate Crunch

• 50g Cacao butter
• 35g Cacao powder
• 20g raw honey or Coconut nectar
• 1 – 2 tbsp Cacao nibs
• 1/8 tsp sea salt

 

 

 

Method

1. Add the cashews to a food processor fitted with S blade. Process the nuts until the butter is smooth – it should take around 15 minutes all up. At about 2 minutes, the oils will start being released and the mixture will start to "jump". Keep blending. At around the 5 min mark you will need to start stopping every 30 sec or so to scrape the sides and bottom. It should start to come together around 10 minutes but keep blending to get silky smooth cashew butter.

2. Melt the cacao butter in a sauce pan over low heat – careful not to let it start to bubble.

3. In a separate bowl, combine the cashew butter with the coconut cream and coconut syrup and stir until smooth. Slowly pour in the melted cacao, stirring continuously.

4. Scatter the crushed frozen raspberries over the small egg mounds, and gently pour over the white chocolate mix over the top until the moulds are full. Reserve a small amount to use to stick the halves together once set. Allow to set in the freezer for at least 20 minutes.

5. Now create the chocolate crunch halves. Add all ingredients except the cacao nibs into a small sauce pan over the lowest possible heat. Stir with a metal spoon until all melted together and smooth.

6. Once completely set, remove from the freezer and heat the leftover chocolate again over low heat. Using a brush, paint a small amount of chocolate over the flat side of an egg half, and then stick to the flat side of another egg half. Continue this process until all egg halves are combined and you have a set of whole eggs. Place back in the freezer to set, and then store in a sealed container in the fridge.



Recipe from Dearna from To Her Core 

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Review: Middle-eastern Rice and Lentils with Harissa Aubergine

We found this very tasty recipe at the real food site of Tesco.

Instead of the rice, we used a middle-eastern grain called freekeh. Otherwise, we made the recipe as directed, without the yogurt. The recipe is delicious. It is a nice blend of flavors, and very hearty and filling. Do try the recipe, either with rice or freekeh.

Recipe:  Middle Eastern rice and lentils with harissa aubergine

Related Posts:

• Review: Beechnut topping over rice pudding
• Lentils and Mushrooms on Toast
• Seitan Medallions with Sweet and Sour Lentils
• Vegan Creole Rice
• Curried Rutabaga and Apple On Rice

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