To improve your health and boost your energy levels, Weltevreden Park’s chef from Everything Healthy, Alexandra Sparrow shares some of her favourite vegan/ plant-based recipes.
Chickpea avocado tacos
Ingredients: 5 tortillas or large lettuce leaves; 1 can chickpeas, drained and rinsed; 1 ripe avocado, mashed; 70ml fresh cilantro, finely chopped; 250ml shredded slaw mix or thinly chopped cabbage and carrots; 2,5ml crushed red pepper flakes; salt and pepper to taste; sliced jalapeños (optional); Sriracha sauce
Method: Mix all the filling ingredients in a bowl and lightly mash until everything is well incorporated. Heat the tortillas in a large skillet for about a minute on each side. Scoop some of the filling mixture into each tortilla or lettuce leaf. Drizzle with Sriracha sauce and add extras.
One-pot red lentil dal
Ingredients: 750ml water; 500ml dried red lentils; 1 can coconut milk; 15ml curry powder; 10ml turmeric; 5ml cumin; 5ml ginger; salt and pepper to taste
Method: Bring water to a boil, then add lentils and coconut milk. Return mixture to a boil then reduce to simmer. Cook for 10 minutes, until the lentils have softened, then stir in spices and cook for another 5 minutes. Serve with quinoa, cauliflower rice, white/brown rice.
Butternut quinoa salad
Ingredients: 250ml dried quinoa; 425ml water; 5ml garlic powder; 6 cups butternut, peeled, seeded and diced into small cubes; 1 medium red onion, diced; 15ml olive oil; 125ml dried cranberries; 125ml raw pecans; 2 handfuls of baby kale; 60ml orange juice; 2,5ml cinnamon; mineral salt and fresh ground pepper, to taste; a handful of pomegranate seeds (optional)
Method: Heat the oven to 200°C. Spread the butternut and onion on a baking sheet lined with parchment paper. Drizzle with oil, sprinkle with 2,5ml of the garlic powder, the mineral salt and pepper. Roast for about 20–30 minutes, stirring once or twice. When tender, remove from the oven and sprinkle the cranberries on top.
In a medium pot, bring the quinoa, water and the other half of the garlic powder to a boil. Cover, reduce heat to low and simmer to a gentle boil for 15 minutes. Remove from heat, uncover and let rest for 15 minutes.
In a small bowl, combine the orange juice and cinnamon.
In a large serving bowl, add the quinoa, butternut squash mixture, kale and pecans. Drizzle with the dressing, and toss to combine. Season with salt and pepper. Serve warm, at room temperature or chilled.
Chocolate chia pudding
Ingredients: 250ml almond milk; 60ml chia seeds; 30ml cocoa powder; 15ml maple syrup; 2,5ml vanilla extract; pinch of sea salt
Method: Whisk ingredients in a bowl or glass jar. Let it sit for a few minutes and then whisk again to prevent the chia seeds from clumping together as they absorb the liquid.
Let the mixture chill in the fridge for at least 30 minutes or overnight.
When you’re ready to enjoy the chia pudding, gently mix and scoop into a bowl. Top with berries, chopped nuts, flaked coconut, banana or granola.
No time (or not in the mood!) to make healthy food? Alexandra can make your very own pre-packed vegan meals. Simply mail her at [email protected] for more info.