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Vegan Pea ‘Burgers’ with cashew sour cream

Vegan Pea ‘Burgers’ with cashew sour cream

Enjoy this delicious summer recipe!

vegan pea burger

Pea 'Burger' with Cashew Salad Cream

Thanks to the peas, chickpeas and seeds this 'burger' recipe is protein packed making it great addition to summer BBQ. The seasoning gives it a depth of spicing ideal to be served alongside lemony cashew nut mayonnaise or homemade guacamole
Prep Time 30 mins
Cook Time 20 mins
Servings 4 people

Ingredients
  

  • 50 g sweetcorn, tinned
  • 200 g garden peas
  • 240 g chickpeas
  • 30 g fresh coriander (cilantro)
  • 30 g fresh flat leaf parsley, chopped
  • 75 g glutne free flour (I use gram)
  • 1 tsp hot paprika
  • 2 tsp ground coriander
  • 1 tsp turmeric
  • 1 tbsp sesame seeds
  • 1 tbsp pumpkin seeds
  • 1 tbsp sunflower seeds
  • 1 small red onion, chopped
  • 1 large galric clove, crushed
  • 1 tsp sea salt or to taste
  • 1 tsp cracked black pepper or to taste
  • 6 tbsp coconut oil to fry or other oil like avocado

Salad Cream

  • 70 g cashews, soaked
  • 30 ml white wine vinegar
  • 30 ml oilive oil
  • 1/2 tsp garlic powder
  • 60 ml water
  • 4 g nutritionla yeast
  • 1/8 tsp Dijon mustard (or mustard powder)

Instructions
 

  • Pour warm water over the peas to deforst. Once thawed drain off the water.
  • Place the onion, garlic, herbs, salt, pepper and spices into a food processor and pulse to start to combine.
  • Next add sweetcorn, the peas, chickpeas and flour to the food procesor and blitz until mixutre starts to look smooth in texture
  • Then add the seeds , pulse to incorporate
  • Form the burgers by placing 4 tbsp of mixture into the palm of one hand and use the other to mould the mixutre into a large puck shape. Place burger on to a tray lined with baking parchment. Continue to make burgers with the reminaing mixture, then cover the tray with cling film and chill for 30 minutes - 1 hours to firm up (it really makes a difference)
  • Pre-heat oven to 180C/350F/Gas4. Add oil to the pan and fry each side for 5 min. After that add them onto the baking tray
  • Cook the burgers for 15 minutes in the oven or until warm in the center
  • Serve with salad, BBQ sauce, homemade ketchup

Notes

This is a great base for any burgers. You could replace peas with beans or beetroot (I would use one medium raw grated). It is a great burger for batch cooking and freezing already cooked. You can then defrost and reheat on BBQ or in the oven.
Welcome August – Vegan Quiche Recipe

Welcome August – Vegan Quiche Recipe

I love August! This month reminds me of harvest time back in Poland. I used to spend all my holidays in the rural village helping on the farm, looking after animals and collecting hay. I remember to this day riding on a haystack on a tractor back to the barn. I am not so sure it would be considered safe today! We spent the days outdoors, fishing and picking wild food  – loads of berries, apples, plums and mushrooms. We really did not do any shopping in big supermarkets, we ate what we found. Therefore, I thought I would write this blog to remind everyone what is currently in season as well as share this lovely vegan quiche recipe which can be used with any of the harvested veggies.

When we are in line with the seasons we source the energy from the growing food. We also help the environment by buying local (please check if the apples did not fly from New Zeland e,g). If you have time you can start preserving some of the goodness for autumn and winter months. I love making tomatoes passata and preserve it for the winter months (tomatoes in winter taste horrible). You can also ferment some food (cabbage, ridge cucumbers) to keep your gut healthy and happy.

Vegetables  – aubergine (watch my video for the harissa marinated aubergine recipe – simple), broad beans (watch my video for broad beans guacamole), broccoli, carrots, fennel, french beans, garlic, peas, peppers, radishes, spinach, tomatoes, watercress, new potatoes, samphire

Fruit and Nuts – apricots, billberries, blueberries, cherries, jostaberries, gooseberries, greengages, raspberries, red currants, strawberries

Wild – blackberries, elderberries, hazelnut (you need to be quick as squirrels like those too), nettle (delicious in pesto), pennywort, sea beet, wild marjoram, wild thyme

Plant Based Nutrition

It is really important that you know what nutrients you get from food. A healthy lifestyle means being aware of what we put in our bodies, how we feel and what we need to eat to stay healthy and thrive. Plants are full of phytonutrients and phytochemicals needed for all the functions and healthy cells. They help our body to fight off free radicals by supplying antioxidants (eg berries). Please check the list below for some guidance. You probably heard about 5 a day but actually we should eat plants 9-10 a day (the portions size is approx 80g).

Protein – rice & beans, quinoa (complete protein), buckwheat, hemp seeds, hummus, lentils, pulses and nuts

Super Proteins -hemp powder, chlorella, spirulina, blue green algae

Iron – dried fruit (should be eaten in small amounts due to sugar content), leafy greens, tofu, whole grains (borwn rice, buckwheat, bulgar, millet, quinoa) – Vit C allows better absorption

Calcium  –  leafy greens, molasses, tahini, sesame seeds (you can even make mylk from soaked sesame seeds)

Omega 3 (ALA) – flax seeds, chia seeds, walnuts, hemp seeds

Omega 3 (EPA & DHA) – algae based supplements

B Vitamins (1,2,3,6) – leafy greens, nuts ,seeds, whole grains and beans

B12 – enriched nutritional yeast, enriched coconut mylk (it is recommended to take supplement)

Choline ( this nutrient is required to make acetylcholine, keeping the nervous system healthy) – brassica greens, shiitake mushrooms, supplements

K1 (important for bone health and wound healing) – kale, broccoli, spinach, swiss chard, beetroot leaves , mustard greens

K2 (bone and heart health)  – natto, fermented soy,  supplements

Below is one of my favorite recipes. Enjoy and share your pictures on Instagram tagging WellbeingSeekers.

Enjoy Monika xxx

vegan quiche

Vegan Asparagus Quiche

Monika
This lovely recipe uses chickpea flour instead of eggs and cashew nuts for creaminess. It is a great lunchtime or dinner option for your protein part of the meal. You can use spinach or broccoli spears or even tomatoes or cauliflower instead of asparagus. 
Prep Time 20 mins
Cook Time 30 mins
Resting time 15 mins
Total Time 50 mins
Course Main Course

Ingredients
  

  • 100 g ground almonds
  • 100 g gluten free oats, ground into flour
  • 100 g linseed
  • 1 tsp fine sea salt
  • 70 g virgin rapeseed oil
  • 115 ml water

For the Filling

  • 150 g cashew nuts, lightly toasted
  • 450 ml water
  • 1 tsp onion powder
  • 2 tbsp nutritional yeast
  • 1/2 tsp salt
  • 50 g gram flour (chickpea)
  • 70 g virgin rapeseed oil or olive oil
  • 1 bunch asparagus, hard stems trimmed off
  • 1/2 onion pan fried
  • 1/2 lemon juice to taste

Instructions
 

  • Preheat oven to 170C/150fan/Gas3 and lightly grease a round 25cm quiche tin.

For the pastry

  •  Grind the almonds, oats and linseed separately in a food processor or a blender. Mix together in equal parts in a large mixing bowl. Add wet ingredients and mix together using a fork, as the mixture will be too sticky. Let it rest for 5 minutes
  •  Crumble the dough evenly over the base of the quiche tin. Starting from the center of the tin, press the mixture evenly into the tin, working your way outward and up the sides of the tin. Prick the pastry case so that air can escape. Place the tin into the fridge for 10 minutes.
  • Next, bake the pastry case at 170C for 15-16 minutes or until lightly golden and firm to touch. Set aside to cool while you finish preparing the filling. Increase the oven temperature to 180C.

For the filling:

  • Blend all the filling ingredients together, except for the asparagus and fried onion (if using), until smooth and creamy. Check the consistency and adjust seasoning, adding splashes of almond milk, lemon juice and salt if necessary
  •  Meanwhile trim the tough base off the asparagus
  • Spread the custard filling over the ready tart case and arrange asparagus on top. Place the quiche into the oven.
  • Bake the quiche, uncovered at 180C for 20-30 minutes, until the quiche is just set and has a golden colour.
  •  For the best results, cool the quiche for 15-20 minutes on a cooling rack before attempting to slice. The crust may crumble slightly when sliced warm, but not to worry

Notes

The filling may be quite loose, but it will set during baking - Trust me. It can be served with side salad and simple green pesto or dressing.

Gut Healing Broth

Gut Healing Broth

There is currently a lot of talk and evidence that gut is our ‘second brain’. Our gut contains 100 million neurons more than in either the spinal cord or the peripheral nervous system, which is the nervous system outside our brain and spinal cord. A lot of modern diseases  originate in our guts due to poor condition of our microbiome. Processed foods, chemicals, stress  – all affect negatively the health of our guts which most of the time lack of diversity of various bacteria and have wrong balance between good and bad ones. This broth is fully plant-based and is great to drink warm on its own or adding to other soup recipes or delicious mushroom stew. The nutrients found in the broth ensure that the good bacteria can thrive in the gut. Broth is suitable for freezing. Some ingredients like coconut aminos (can be hard to find) can be replaced with a bit of tamarind.As for wakame seaweed, I replaced it also with dulse. The Cornish Seaweed Company has an amazing choice of locally sourced seaweed. Enjoy and share your pictures on social media,

gut healing broth

Gut Healing Broth

An abundant source of gut healing nutritional goodness.
Wakame provides a source of omega 3 in addition to iron, calcium, magnesium and
iodine. Shiitake mushrooms up-regulate the immune system and are a great source of
vitamin D and B vitamins, in addition to harbouring pre-biotic properties. Turmeric ramps
up the antioxidant content and spinach/kale is packed full of vitamins and minerals.An abundant source of gut healing nutritional goodness.
Wakame provides a source of omega 3 in addition to iron, calcium, magnesium and
iodine. Shiitake mushrooms up-regulate the immune system and are a great source of
vitamin D and B vitamins, in addition to harbouring pre-biotic properties. Turmeric ramps
up the antioxidant content and spinach/kale is packed full of vitamins and minerals.
Prep Time 30 mins
Cook Time 1 hr
Course Soup
Servings 4

Ingredients
  

  • 1300 ml filtered water
  • 1 tbsp coconut oil
  • 1/2 red onion, quartered
  • 1 garlic bulb, smashed
  • 1/2 Chilli pepper, roughly chopped (seeds optional))
  • 1 inch/thumb ginger, roughly chopped (keep skin on)
  • 75 g spinach/kale
  • 300 g mixed vegetables e.g. button mushrooms, carrot, leeks, celery (keep skin on)
  • 50 g dried shiitake mushrooms
  • 15 g dried wakame seaweed
  • 1/2 tbso ½ tbsp peppercorns
  • 1 tbsp ground turmeric
  • 1/2 tbsp coconut aminos
  • 50 g fresh coriander
  • 20 g nutritional yeast flakes
  • 1/2 Juice of 1/2 lemon

Instructions
 

  • 1. Wash all vegetables.
    2. Place all the ingredients (apart from the lemon juice) into a large saucepan,
    bring to the boil then gently simmer for 1 hour.
    3. Skim any residue off the stock, strain it through a fine sieve or muslin cloth.
    4. Taste and season accordingly, add the lemon juice for freshness.
    5. Hold back any vegetables you may want to add back into the soup
    (although they would have lost most of their nutrients by now). For optimal
    results gently heat some carrot ribbons, finely sliced spring onions, leeks and
    parsley for garnish and serve.
    6. Once the broth has completely cooled, store in an airtight container in the
    fridge for a couple of days. Broth is suitable for freezing.
    Source: Wall Flower Kitchen. Adapted by Francesca Klottrup.
    Allergy advice: contains celery.