MalS Vegan Eats

Here I share with you what I am eating, and my favourite go-to meals and snacks x

Disclaimer: I am not a qualified Dietitian or Nutritionist and the recipes I share here are based upon my own personal preferences of what I am guided to eat intuitively. I do however seek guidance and counsel from my own personal Dietitian to ensure maximum health benefits are obtained from eating a Vegan diet. For any information regarding specific dietary requirements please consult an Accredited Dietitian.

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My Vegan Life Weekly Menu Planning Guide...

Each week I spend one full day of the week juicing, prepping, cooking and baking to my heart's desire in meal preparation for the week ahead (I absolutely love to cook), and each week I ask myself the very same nutritional questions of the meals that I am preparing...

Fruit and Vegetables (Just for the record, I am not a big lover of fruit) - Am I eating at least 5 serves a day? Does each one of my meals contain a source of Vitamin C to boost my iron absorption? Am I eating a rich source of Carotenoids (Vitamin A) every day? Am I eating greens rich in Vitamin K every day?

Starchy Foods - Do my meals include these kinds of foods? Am I making plenty of high fibre choices (oats, potato with skin, brown rice)?

Protein - Do my meals feature good sources like legumes, beans, peas and lentils?

Calcium - Does my daily diet contain at least two portions of calcium-rich foods (200mL calcium-fortified plant milk, 200g calcium-fortified soy yoghurt, 100g calcium-set tofu (check calcium is listed in the ingredient list), 2 slices soy and linseed, fortified with extra calcium, bread)?

Healthy Fats - Are nuts and seeds part of my daily diet? Am I eating a really rich source of omega-3 fat daily?

Iron and Zinc - Am I eating good sources of Iron and Zinc throughout my day?

Vitamins B12 and D, Iodine and Selenium - Do my meals include these nutrients?

Please seek advice from an Accredited Dietitian if you have any dietary-related questions or requirements x

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GREEN JUICE (MY TWO FAVOURITE RECIPES)

Green Juice 1 (Thank You Joe Cross) - Serves 2

Ingredients:

 2 cucumbers

8 celery stalks

4 apples

16 leaves kale with stalks

1 lemon

2 inch (5 cm) piece of ginger

Instructions: Wash well, Juice, Enjoy…


Green Juice 2 - Serves 2


Ingredients:

1 bunch curly parsley

1-2 green apples

2 cucumbers

2 celery stalks

1 lemon or ½ grapefruit


Instructions: Wash well, Juice, Enjoy…

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Nut-Free Vegan Cookies - Makes 16 Cookies

Hands down these are by far the most easiest, and tastiest cookies that I have ever had the privilege of making. Nutty, chocolate chunk cookies that are free from nuts, gluten, egg, and dairy (and believe me, certainly not lacking in flavour). They are soft and chewy, filled with dark chocolatey chunks, and have the most loveliest nutty flavour. They are super easy to make, and all with only 5 ingredients. WINNING!

200g Plain Flour

180g Maple Syrup

180g Vegan Dark Chocolate, Chopped

300g Tahini

Pinch of Salt

Mix all ingredients together in a large mixing bowl with a wooden spoon until well combined. Once mixed you should be able to roll the dough into a large ball with your hands, without anything sticking, if it is sticky, add more plain flour until you reach the desired consistency.

I divide my dough into four sections, then roll four balls from each of the sections - giving me a total of sixteen (16) balls, and then I place each ball on a baking-paper lined baking tray. I then press each cookie using the back of a fork (The cookies won't spread much while baking).

Bake in oven 180C for 10 minutes (or until golden brown), and leave to cool completely otherwise they will fall apart.

I know it will be hard to stop at just one of these, but always remember that these are 'treats', and should be treated as such x

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Tofu and Mushroom Scramble - Serves 4

A Brekkie Fit For Champions x

(that's us, each and every single one of us is a champion of something, and I believe in you)


1 Tablespoon Vegetable Oil

150g White Cup Mushrooms

200g Firm Tofu (Check Calcium is listed in the Ingredient List)

1 Teaspoon Ground Turmeric

400g Can White Butter Beans (Drained)

15 Cherry Tomatoes (Halved)

100g Spinach

8 Slices Sourdough Toast


Heat large fry pan over high heat and add oil. Add mushrooms and cook until they are coloured. Crumble tofu into pan, add turmeric and stir thoroughly. Cook for five minutes. Add butter beans and cherry tomatoes and cook until everything has heated through. Add spinach leaves and mix through to wilt.


Serve with sourdough toast if this is your comfort, or enjoy the flavours all on their own as I do x

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Sweet Potato, Bean and Chilli Soup - Serves 4

I will admit that my soup photo could look 'prettier', however my blender just died and so I took this moment to be kind to the planet, and instead 'pureed' my soup using some good old-fashioned elbow grease and my ancient potato masher, like they did in the 'good ole days'.

And I realised something else in the process, that there really is no need to 'pretty' up anything in life. Everything is always as it should be...already 'pretty' and perfect.

This soup recipe is one of my favouritest, amazingest, awesomest, most flavoursome recipes and I enjoy eating it immensely, so much so that I could eat, and eat, and eat it every single day if need be...and it always tastes amazing no matter what it looks like.

500g Sweet Potato (Peeled, Diced)

3 Cloves Garlic (Peeled, Crushed)

1 Onion (Diced)

2 Red Chillies (Diced)

2 Carrots (Peeled, Diced)

1 Tablespoon Vegetable Oil

2 x 400g Can Butter Beans (Drained)

500mL Water

2 Teaspoons Vegan Stock

200mL Soy Milk

¼ Bunch Coriander

200g Soy Yoghurt (Plain, Unfortified)

4-Slices Sourdough Bread - To Serve


Place sweet potato, garlic, onion, chilli (I omit this ingredient as I am not a lover of hot spice or chilli, and instead substitute by adding a very, very small dash of chilli powder later on in this recipe), and carrots on a tray and mix with the oil. Roast in oven on 180C until tender. Once roasted, add to a large saucepan along with butter beans, water, and stock. Bring to a simmer and cook for five minutes.


Add soy milk, (and the very, very small dash of chilli powder if, like me, that's your preference) and blend to a smooth puree (I had to mash mine as the blender died), then return to heat.


Lastly, remove from heat and mix in the fresh coriander and soy yoghurt as desired. Can also be frozen and eaten at a later date.


Serve with crusty sourdough bread if that's your comfort.

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Vegan Lentil Shepherds Pie - Serves 4

This is the perfect vegan alternative for when I'm feeling nostalgic inside about the 'good ole days', farming country, and my Nans Shepherds Pie on a cold and rainy winter's night x


Topping:

500g Potatoes (Peeled, Diced)

500g Swede (Peeled, Diced)

50g Vegan Spread

Black Pepper, To Taste


Filling:

200g Green Lentils (Cooked)

1 Onion

2 Carrots (Peeled, Diced)

2 Parsnips (Peeled, Diced)

2 Teaspoons Garlic Puree

1 Teaspoon Dried Thyme

1 Teaspoon Onion Granules

1 Tablespoon Low-Salt Vegan Stock

400g Can Chopped Tomatoes

1 Tablespoon Tomato Puree

2 x 420g Can Four-Bean Mix

Black Pepper, To Taste


Place potatoes and swede into saucepan of cold water, bring to simmer and cook until tender. Drain. Roughly mash potato and swede together, mix in vegan spread, and season to taste.


Place lentils, onion, carrot, and parsnip into saucepan and cover with water. Bring to simmer and cook until lentils are becoming tender. Drain off excess water, leaving a small amount in saucepan. Add remainder of ingredients to lentils, return to heat and bring to simmer.


Place all the mixture into an ovenproof dish and top with potato and swede mix. Cook in oven on 180C for 25 minutes until topping is golden and crispy.

No-one will ever believe Nan didn't make this x

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Corn and Mushroom Empanadas - Makes 24 Empanadas

If you want the easy, no-fuss way - Pampas Puff Pastry sheets are confirmed Vegan, otherwise, home-made from scratch as follows:

Dough:

½ Cup Raw Cashews

1 Cup Potato Flour

½ Cup Whole-Wheat Flour

½ Teaspoon Sea Salt


Filling:

3 Cups White Mushrooms (Trimmed, Roughly Chopped)

1 Brown Onion (Finely Diced)

1 Red Capsicum (Seeded, Diced)

2 Garlic Cloves (Minced)

3 Cups Corn Kernels (Fresh or Frozen)

2 Tablespoons White Miso Paste

2 Teaspoon Ground Cumin

¼ Teaspoon Cayenne Pepper

¼ Teaspoon Ground Black Pepper

3 Cups Fresh Spinach (Chopped)

Sea Salt

1 Cup Fresh Coriander (Finely Chopped)


To Make The Dough:

Soak cashews in ½ cup hot water for 20 minutes. Transfer cashews and soaking liquid to a blender or food processor; blend until creamy. In a food processor fitted with a dough blade or a stand mixer fitted with a dough hook, combine cashew “cream”, potato flour, whole-wheat flour, salt, and 1½ cups water; mix to a smooth dough, adding water if needed to make the dough come together. Using a spatula, scoop the dough into a large bowl; let it stand for 15 minutes.


To Make The Filling:

In a large pan, combine mushrooms, onion, capsicum and garlic, and sauté over medium heat for 10 minutes, stirring frequently, until the onion are translucent and the water from the mushrooms has cooked off. Add corn, miso, cumin, cayenne, and pepper, and cook 5 minutes more. Add spinach and cook for 2 minutes, or until spinach is wilted. Add salt to taste. Transfer filling to a large bowl and allow to cool for 5 minutes. Stir in coriander. Preheat oven to 180C. Line baking tray with baking paper.

Preparing The Dough:

Clean, flat surface to roll out dough, rolling pin, pastry brush, and a bowl of all-purpose flour for dusting. Lightly dust the work surface with flour, transfer the dough onto the floured surface, and knead until smooth. Scoop 1 generous tablespoon of dough and roll it into a ball. Repeat with remaining dough until you have 24 balls. Re-dust work surface and rolling pin with flour. Roll a dough ball in flour, and use the rolling pin to flatten it into an approx 4-inch disk, dusting with more flour as needed. Repeat until you have all disks.


Creating Empanadas:

Spoon 2 tablespoons of filling onto the middle of each disk. Fold the dough in half, press the edges together to seal, and crimp edges using the tines of a fork. (Dust fingers or fork with flour if the dough is to sticky). Place on baking-paper lined baking tray once completed. Repeat until all empanadas have been created. Brush each empanada lightly with vegan spread. Bake for 25 minutes. Remove baking tray from the oven and increase the heat to 200C. Flip the empanadas using a thin spatula and brush other side with vegan spread. Return empanadas to oven, and bake for a further 10 minutes, or until the tops are golden brown.


Let empanadas cool for 5 minutes and then serve warm.

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Beetroot Cashew Cheese Toast with Avocado, Radish and Sesame Seeds - Serves 2

Okay, so by now you might be starting to form the opinion of me that I am a pretty lazy cook. I like to eat healthy, nutritional, whole foods that are as close to their natural state (unprocessed) as humanly possible, and honestly, to me, nothing beats the taste of a freshly home-cooked meal. I can spend hours and hours preparing and cooking enough food to feed an army on a daily basis if left to my own devices, which in reality, never leaves an awful lot of time for much else.

So, for me, finding simple, nutritious, quick, and easy recipes that will nourish my body is almost the same joy and excitement I feel finding fresh mushrooms in the paddocks on an afternoon of mushroom picking with my family.

Cheers to nourishing our bodies with simple, healthful foods, and sharing treasured moments with our loved ones x


Sourdough Bread (Sliced, Toasted)

Leafy Greens

Beetroot x 1 (Boil until soft, then mash)

Cashew Meal (2 Tablespoons, combine with beetroot mash)

Avocado (Sliced)

Radish (Sliced)

Sesame Seeds (To Sprinkle on Top)

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Vegan Nachos - Serves 4

This is always, ALWAYS, my vegan go-to comfort 'junk food' of choice - A-MAY-ZING :)

Jackfruit Mix

1 Tablespoon Oil (I use fresh raw pressed organic oils like hemp and olive oils)

1 Tablespoon Smoked Paprika

1/2 Red Onion (Finely Diced)

1 Red Capsicum (Diced)

1 Tablespoon Fresh Coriander Stems (Finely Chopped)

400 g Can Young Jackfruit (Drain, Rinse)

400 g Can Diced Tomatoes 

400 g Can Black Beans (Drain, Rinse)

250 g Corn Chips

1 Cup Vegan Cheese

Heat frypan over medium to high heat and add the oil. Once hot, add paprika, onion, capsicum, and coriander stems. Fry, stirring occasionally for 3 minutes. Add jackfruit to the pan and fry for a further 3 minutes, stirring occasionally. Add the diced tomatoes, reduce heat to a medium and simmer for 5 minutes. Add the black beans, stir through and remove pan from heat.

Fresh Salsa 

1/2 Red Onion (Finely Diced)

1 Tomato (Finely Diced)

Fresh Coriander Roughly Chopped

Juice of ½ Fresh Lime

Prep all salsa ingredients, add to bowl, stir together and set aside.

Guacamole

2 Avocados

Juice of ½ Fresh Lime

1/2 Cup Natural Coconut Yoghurt

Add all ingredients to bowl and mash with a fork.


Assembly:


Spread serving of corn chips across oven-proof plate, top with jackfruit mix, sprinkle with cheese and place under the grill to bake until golden crisp, and cheese is melted - keep your eye on it (I find vegan cheese doesn't really melt the best, and I don't really like the taste of it anyway so omit the cheese from this recipe as I do if you so desire).

Carefully remove plate from grill (it will be hot) and top with the fresh salsa, guacamole, and some coconut yoghurt.

I don’t use hot sauces, spices, salts or jalapeno’s, however my family and friends do like them, so add according to your own personal preference.


I could live on these nachos for the rest of my life and be the happiest little girlie in the whole entire universe :)

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Butternut Pumpkin and Pecan Nice-Cream - Serves 'Enough For Everyone'

1 ½ Cups Butternut Pumpkin (Cooked, Mashed, Completely Cooled)

2 Cups Frozen Banana Pieces

3 Tablespoons Maple Syrup

1-2 Tablespoons Almond Milk (or Soy, or Cashew, or Rice)

¼ Teaspoons Vanilla Extract

1/3 Cup Chopped Toasted Pecans


In a high-speed blender or food processor, combine mashed pumpkin and banana pieces; pulse or blend on low to medium-low. Add maple syrup, 1 tablespoon milk, and the vanilla; blend continuously 30 seconds, or until smooth and creamy, adding extra milk as required for desired consistency. Stir through pecans.

Store in a sealed, freezer-safe container (in the freezer) for up to a week.

I take my 'nice-cream' out of the freezer and let it stand on the bench for ten minutes, making it easier to serve myself up a small bowl of this lush goodness.

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Creamy Vegan Pina Colada Mocktails

1 Cup Pineapple Juice

2 Cups Frozen Pineapple

¾ Cup Coconut Cream

1 Cup Ice

Pineapple Slices, for garnish


Into a blender, add pineapple juice, frozen pineapple, coconut cream, and ice, and pulse until smooth.


Serve immediately in two tall glasses. Garnish with pineapple slices.

And then, let the good times roll...