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Have you hit the January food slump yet? You're trying to be a little healthier, but all the leftover sweeties and junk is calling your name from the Christmas press, while you desperately avoid your wilting lettuce in the bottom of the fridge.

Never fear, foodie! We've rounded up our favourite soup recipes from BOSH to give you some wholesome vegan veggie inspo for your lunch times! From twists on classic recipes to new vegan staples, there's a wintery, warming soup for every taste palette. Have a scroll and let us know which one you make! (If it's not the Indian spiced tomato, what are you doing with your life?)

Vegan ‘Chicken’ Soup

Plate with delicious vichyssoise cream soup served on table with blue tablecloth

A classic. Hearty, warming and delicious, this vegan take on a winter staple delivers all the flavour and warmth of the winter kitchen staple.

Ingredients

2tbsp olive oil

2 white onions

3 carrots

4 sticks celery

2 cloves garlic

6 sprigs thyme

600g king oyster mushrooms

100ml dairy free yoghurt

2tbsp nutritional yeast

1 bay leaf

1 litre low sodium vegetable stock

½ lemon (unwaxed)

100g kale

10g parsley

Salt and pepper to taste

Directions

Cut the caps off the mushrooms and cut into fine slices. Pull rough strips off the stems (the strips will resemble shredded chicken) and set to one side.

Peel, trim and halve the onions. Peel, trim and roughly chop the carrot. Trim and roughly chop the celery. Put all carrot, onion and celery in the food processor and pulse until diced. Peel and grate the garlic. Strip the thyme leaves off the stalks. Prepare the stock. De-stalk and shred the kale. Pick the parsley leaves and roughly chop.

Warm the olive oil in a stock pot over a medium heat. Add the onions, carrot, celery and a pinch of salt to the pan and stir for 5-6 minutes. Add the garlic and thyme to the pan and stir for 1 minute. Add the chicken (shredded mushrooms) and chicken seasoning to the pan and stir for 6-7 minutes. Add the dairy free yoghurt and nutritional yeast to the pan and stir for 1 minute to combine. Add the bay leaf and stock to the pan and stir to combine. Turn the heat up and simmer for 8-10 minutes.

Add the kale to the pan and stir into the soup. Squeeze the lemon into the pan, catching any pips in your spare hand. Leave the soup to simmer for 2-3 minutes. Add the parsley leaves (keeping a few aside for garnish) to the pan and stir to combine. Taste the soup and season to perfection with salt and lots of pepper.

 

Indian spiced tomato soup

bowl of thick soup on plate

The perfect pick for the chilly weather we’re experiencing right now! The lush spices will warm you up and the tomatoes ensure you get that little extra boost of vitamin C! Ticks all the boxes!

Ingredients

1kg cherry tomatoes

2tsp extra-virgin olive oil, plus extra for drizzling

1⁄2 fresh red chilli

2 garlic cloves

3 small green cardamom pods

1⁄2tsp cumin seeds

1tsp ground coriander

1⁄2tsp ground turmeric

1⁄2tsp cayenne pepper

1tsp ground black pepper

2 small red onions

1tbsp balsamic vinegar

salt and black pepper

Directions

REHEAT OVEN TO 180°C | ROASTING TRAY | 2 LARGE SAUCEPANS | BLENDER

 Roast the tomatoes | Tip the tomatoes into the roasting tray | Drizzle over 1 teaspoon of the olive oil and season with salt and pepper | Cut the half chilli lengthways, remove the seeds and add it to the tray | Crush the garlic cloves into the tray (skin on) | Crack open the cardamom pods and add the seeds to the tray | Cover the tomatoes with all the remaining spices | Mix everything around, put the tray in the oven and roast for 15 minutes.

Peel and finely chop the onions | Heat the remaining teaspoon of olive oil in one of the saucepans over a medium heat | Add the onions and a pinch of salt and sauté for 8–10 minutes, stirring regularly | Add the balsamic vinegar and stir for 2 minutes.

Remove the tray from the oven, removing the garlic skins, and put everything in the saucepan, making sure you scrape all the spices in | Stir the contents of the pan to combine | Pour half the contents of the pan into the blender and blitz until smooth (if you prefer a chunkier soup, blend only until roughly textured) | Pour the contents of the blender into a separate saucepan over a low heat to keep warm, then blend the rest of the soup | Garnish with basil leaves, a drizzle of olive oil and a sprinkle of salt and pepper, and serve with bread.

 

Sweet potato cauli soup

bowl of soup near two pumpkins

Dreamy and creamy, this soup is packed full of nutrients, exactly what you need for back to work and back to school to bolster your immune system!

Ingredients

600g sweet potato

400g cauliflower

1tsp cumin seeds

2 onions

2 large cloves garlic

2 inches ginger

2 tsp cumin

1tsp turmeric

1tsp smoked paprika

½tsp cayenne pepper

1tsp chilli flakes

40g tomato puree

400g tomatoes

1L veg stock

100g coconut cream

250g pre-cooked red lentils

250g pre-cooked beluga lentils

40g coriander

150g spinach

1 lemon

Salt and pepper to taste

Rapeseed oil

Directions

You will need to preheat oven to 180*C, baking sheet lined with parchment, saucepan.

Peel the sweet potatoes and cut into 3cm cubes, spread the cubes out on a baking tray, drizzle over a little rapeseed oil, sprinkle over a little salt and pepper | Put the baking sheet in the oven and roast the potatoes for 25-30 minutes.

Break the cauliflower into small florets, spread over a baking tray, drizzle over a little rapeseed oil and sprinkle with salt and pepper and sprinkle over the cumin seeds | Put the baking sheet in the oven and bake for 20 minutes until the florets begin to char.

Whilst the potatoes and cauliflower florets are roasting, peel and finely chop the onions | Peel and grate the garlic and ginger | Remove the coriander leaves from the stalks and and finely slice the stalks Dice the tomatoes and roughly chop the spinach.

Warm 2 tbsp rapeseed oil in a large saucepan over a medium heat, add the onions, a pinch of salt and stir for 4-5 minutes to soften | Add the coriander stalks, garlic, ginger and cumin seeds to the pan and stir for 1 minute to release the aromas | Add the paprika, cayenne, cumin, turmeric and chilli flakes to the pan and stir them into the onions | Add the tomato puree and stir for 30 seconds | Pour the chopped tomatoes into the pan and stir for 2 minutes until well mixed and soft.

Pour the vegetable stock into the pan, turn the heat up and bring to a simmer | Add the roasted sweet potato and blend until smooth either with a hand blender or in a food processor | Pour the liquid back into the pan and bring to a very gentle simmer over a low heat | Add the lentils, spinach and ¾’s of the coriander to the pan and stir until completely warmed through | POur the coconut cream into the pan and stir it through | Add the roast cauliflower to the pan, squeeze in the lemon juice, catching any pips in your other hand and fold everything together | Taste the soup, season to perfection with salt and pepper.

Ladle the soup into 4 bowls, garnish with a sprinkle of chilli flakes, coriander leaves and serve immediately with some fresh sourdough bread.

 

Hearty minestrone

Green Basil Topped Dish in Brown Bowl

Ingredients

2tbsp of olive oil

1 large red onion

2 carrots

1 stick celery

150g celeriac

150g swede

400g swiss chard

1 large garlic clove

1 400g can green lentils

1 can plum tomatoes

10g thyme

4 sage leaves

1 bay leaf

750ml vegetable stock

50ml white wine

10g parsley

(Parsley Pesto Ingredients)

25g parsley

20g toasted pine nuts

1tsp of white miso

3tbsp of extra virgin olive oil (tester to adjust quantities)

Directions

Peel, trim and roughly chop the red onion and carrots | Slice the celery in to similar sized pieces | Peel and grate the garlic | Peel and roughly chop the celeriac and swede in to 1 cm pieces | Shred the swiss chard leaves in to thin strips and roughly chop the stalks | Drain and rinse the lentils | Remove the thyme, sage and parsley from the stems and roughly chop

Heat the olive oil in a large saucepan, place the carrots, onion and celery in the pan and fry over a low/medium heat until soft | Add the celeriac and swede and cook for a further 15-20 minutes | Add the chard and garlic to the pan and cook for a further 2-3 minutes | Add the chopped thyme and sage to the pan and stir through | Once all the vegetables are soft, add the lentils, tomatoes, stock, wine and bring to the boil

Taste the soup and season to perfection with salt and pepper | Cover and simmer for 13-15 minutes

While the soup is cooking, make the parsley pesto | Add the pine nuts to the blender and blitz into a meal | Add the rest of the ingredients and pulse until the ingredients come together into a textured pesto | Place half the pesto in a sealed container and save for another day

When the soup is ready, place half the pesto in a bowl, add the remaining pesto and scatter with parsley | Pour the remaining half of the soup into a sealed container, let it cool down to room temperature and place the container in the fridge ready to be reheated and eaten for lunch later in the week (make sure it’s piping hot)

 

Carrot & Coriander Soup

Green Leaf Vegetable on White Ceramic Bowl

Ingredients

10 carrots

4 cloves Garlic

Salt & Pepper

Olive Oil (for roasting)

1tbsp Olive Oil (for frying)

1 White Onion

2 inches Ginger

3tbsp Coriander (Cilantro) stalks

1tsp Cumin

1tsp Ground Coriander

4 cups (1 litre) Vegetable Stock

Small bunch Coriander

1/4 cup soy cream

Garnish: Black Pepper, Coriander & Soy Cream

Directions

For the carrot and coriander soup, start by roasting the carrots and garlic, with a drizzle of olive oil and some seasoning, for 30 minutes at 200°C. Whilst their roasting, fry off the white onion in a frying pan until translucent. Add the ginger and coriander stalks and stir well. Then mix in the ground coriander and cumin. Transfer this over to a larger pan and add the roasted carrots and garlic (remove the skins!). Add the vegetable stock, simmer for 10 minutes, and whizz using a hand blender. Stir in the soy cream and coriander, and serve with a drizzle of soy cream, some black pepper, and more coriander if you wish.

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‘A plant-based diet is any diet that focuses around foods derived from plant sources. This can include fruit, vegetables, grains, pulses, legumes, nuts and meat substitutes such as soy products.’

(Source)

There are many interpretations of what ‘plant-based’ eating looks like. Some practice semi-vegetarian or flexitarian diets, which still include small amounts of animal products such as meat and fish but relies mainly on vegetarian foods. Some only consume fish only, no meat and are called pescatarians. And those who still include animal by products but not the meat of the animal itself are referred to as vegetarian, while those who cut out any animal derived products, including dairy, eggs, and gelatin are vegan.

Plant-based diets, when executed in a healthy way, have high fibre, vitamin and mineral intake. The incorporation of wholegrains, fruit, vegetables, legumes, nuts and seeds as the main staples of your diet includes benefits such as lowered cholesterol and BMI, as well as reduced risk of diseases such as heart disease and diabetes.

And while all of these benefits are eye-opening and a huge advantage to switching to a plant-based diet, it can feel like a daunting task in a world so focused on a meat-based diet. The idea of restaurant menus and organising dinner every evening becomes a problem, if we don’t gradually transition from one diet to the other. Going cold turkey – excuse the pun – isn’t necessarily the answer to switching up how you consume food. Below we have tips and tricks for a measured and steady transition to reach reaching your plant-based goals.

Set a goal

With a goal to work towards, our willpower is increased in taking on new challenges. Knowing how great it will feel to achieve that goal can be key in keeping us going and motivating us when it gets tough. Plus, by knowing what you end goal is, you can map your journey for how to get there.

Mindset reset

It’s important not to think of this challenge as a deprivation. If you see yourself as cutting something out of your life, rather than incorporating something new in, you will view these challenges in a negative light. It’s about changing your approach to food, not cutting out the best parts of it.

Pick out meals and foods you actually like

There’s no point in forcing yourself to like kale if you’ve never liked kale. Come up with a plant-based version of your favourite meal instead. Love a burger and fries combo? Learn how to make a black-bean burger with tomato relish, onion, guacamole and lettuce! Craving a curry? Sweet potato, chickpea and Massaman curry is an indulgent and creamy alternative, made with coconut milk and crushed peanuts. Deliciously satisfying all your cravings.

Be sensible

If you never usually eat pork or sausages, why would you want them when you’re actively trying not to eat meat? Just because it’s there doesn’t mean you have to eat it. There’s no point agonizing about what counts and what doesn’t when you’re trying out this diet. If you wouldn’t normally eat it, be realistic. Cut it out of your product list.

Go shopping

You can’t eat it if it’s not there! Do a little research before your next shop, and see what plant-based recipes and meat substitutes jump out at you. That way, when you go to make something after a long day of work, you’ll have all the right ingredients for that yummy recipe you’ve been dying to try out, right at your fingertips!

See how others are doing it

Follow plant-based nutritionists, vegetarian and vegan hashtags. Get inspired, motivated and feel less alone on this journey to a new lifestyle. Seeing others struggles and triumphs can bolster your sense of purpose and reinvigorate your passion for trying something new.

Educate yourself

Consult an expert, either in real life, a cookbook or an expert blog to arm yourself with the best chance possible of succeeding. That can give you the insider tips and knowledge you need to really excel in reaching your goal. Having the knowledge of how to source protein, how to make meals that fill you and how to get the most out of this lifestyle change is the key to making it a change that lasts.

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Beyonce is known for her fondness for a vegan diet – even going so far as to launch her own vegan meal delivery service back in 2015. 

Now, the mama-of-three has committed to giving one of her fans FREE concert tickets for life to one fan if they pledge to go vegan. 

Posting to her Instagram, she shared a picture that decreed her promise to eating plant based, and gave instructions on how to win tickets to see her and Jay-Z. 

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

A post shared by Beyoncé (@beyonce) on

Promoting the Greenprint initiative, which allows people to physically see the positive impact they would have by going plant based, Beyonce made her own pledge to always have a plant-based breakfast and do Meatless Mondays.

'Greenprint is the positive impact we can have on the world by eating plant-based meals' reads the website, which allows you to generate an Instagram tile just like Beyonce's. with your own plant-based promise on it. 

The small print details that the winner will win THIRTY years worth of tickets (one per tour) to see Jay-Z and Beyonce whenever they perform. 

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

A post shared by Beyoncé (@beyonce) on

All you have to do is generate you own tile and post it on Instagram, and sign up to the website here.  

Beyonce first tried the vegan diet back in 2013, and has since incorporated more plant-based dietary choices into her regimen. 

We'll miss you, sweet cheese board, but if Beyonce tickets are on the line…

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January has been officially taken over by the vegans.

If you haven't heard of Veganuary yet – it's when people sign-up to take part in going vegan for the month of January.

Veganism is, of course, more than just a diet but the food is a massive part of the lifestyle.

That's why Dublin will host the Vegan Foodie Festival from January 24 to 27.

In its second year, the festival aims to show how easy and accessible it is to be vegan around the capital – and all at a special discount for participates. 

SHEmazing spoke to the organiser, Katy Morgan who explained that 22 vegan restaurants will be taking part this year.

"We have 22 vegan or vegan-friendly restaurants on board, one beauty salon and two vegan bakeries," she said.

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

A post shared by 24/25/26/27th January Dublin (@veganfoodiefestival) on

Although the festival is currently Dublin-based, Katy hopes to expand and bring it to other cities in Ireland this year.

If you've taken part in the popular foodie event last year, make a note that for 2019 you will need a ticket.

The tickets are €2.50 each and Katy advises to hold onto the one you buy for the entire festival. 

Katy explained: "Tickets avail of all the special offers. All you need to do is to get a ticket and visit as many participating places with one ticket."

"Show it before making an order and inform them that you are here to celebrate Vegan Foodie Festival," she added.

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

A post shared by Buttercream Dream Vegan Bakery (@buttercreamdreamdublin) on

Restaurants such as Brother Hubbard, Take A Veg, Sova Vegan Butcher and McGuinness's (Camden St) are all taking part in the foodie event. 

Participating restaurants, takeaways and cafes will be offering festival goers entertainment, new set menus, discounts and other special offers.

So whether you're a vegan, plant-based, trying Veganuary or just fecking nosey – this festival is open to everyone and anyone.

To be honest, you had us at the mention of food and a discount.

You can get more info on the event and tickets here

 

Feature Image credit: Coghlan’s Artisan Bakers

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After a month full of office chocolates and late nights with friends, it's not hard to see why many of us attempt to embrace a healthier lifestyle once January rolls around.

It's a time to let go of old habits and make positive changes in our lives – but just like most things that are good for us, it's easier said than done.

But never fear, because The Happy Pear wants to help you start 2018 on the right foot.

Running from Monday January 8 to Sunday February 4 at The Happy Pear's Clondalkin location, the Happy Heart course will help participants improve their health through a whole food and plant-based approach to eating.

For just €149, the course is delivered both online and in the classroom and has been designed to help participants learn how to make delicious and easy food that will boost energy levels, perk up health, lower cholesterol, and promote weight loss.

The Happy Pear founders, Dave and Steve, have supported thousands of people to make healthier eating and lifestyle choices through this course over the years.

Those who have successful completed the lessons have had great results including an average 20% drop in cholesterol, lower blood pressure, weight loss and renewed energy, and all through food.

The NEW blended Happy Heart online and classroom course in Clondalkin includes:

  • Access to The Happy Heart online course for 8 weeks

  • Two evenings of demonstrations at The Happy Pear, Round Tower, with Dave and Steve, plus the chance to taste lots of delicious plant-based food (on Monday 8th and Monday 29th January, 7 – 9pm)

  • Two 'Happy Heart Meetup' evenings with guest speakers (on Wednesday 17th and 24th January, 7.30 – 9pm)

  • Access to online whole food and plant-based recipes, videos, meal plans, shopping list and nutritional information  

  • Two live Q&A sessions with Dave and Steve

  • Access to an online Facebook group of other Happy Hearters plus additional support with our online Happy Heart team.

The Happy Heart course also runs as an online-only course (without the four classroom dates) and is currently available for a limited time only at the discounted price of €79 using the promo code HAPPYYOU – see here for more details.

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So, while a lot people who choose to follow a vegan diet are generally satisfied with the plant-based food products available to them, most will admit there are a few things they miss.

Sure, there are a number of alternatives on offer – vegan cheese, yogurt, and even chicken, to name just a few.

But there is one food product plant-based enthusiasts have not been able to replicate – until now.

Four clever food science students from the University of Udine in Italy have created a product that looks, feels and tastes exactly like a hard-boiled egg.

According to Food Navigator, it's made from a selection of legume plants (such as beans, pulses and peas), vegetable oils, a gelling agent and vegan salt.

The 'egg' is packed with protein, but unlike the real thing, it's completely cholesterol-free.

The university is reportedly in talks with companies who might be interested in manufacturing the product, meaning it could be hitting our shelves sooner rather than later.

What a time to be alive!

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One of the hardest parts about kicking off a plant-based or vegan diet is finding ways to enjoy the meals you're used to without scrimping on taste.

Foodie and blogger Amy Mulvaney is going vegan for the month of February, and she'll be sharing a whole host of simple, budget-friendly and – above all – tasty recipes with us throughout her journey.

This week it's on to a seriously tasty snack.

"If you find yourself reaching for the biscuit press come 3pm, try these non-guilty vegan peanut butter bars," says Amy. 

"There’s no baking involved, and you could even have them for breakfast on the go. Store them in an airtight container to keep them fresh all week, although they won’t last that long…."

Quick and Easy No-Bake Peanut Butter Bars

Ingredients

  • 1 cup peanut butter
  • 1 cup agave
  • 2 tbsp melted coconut oil
  • Pinch of salt
  • 3 cups rolled oats
  • ½ cup raisins (optional)
  • 70% dark chocolate for drizzling (optional – not vegan)

 

Method

  1. Line a 10”x10” baking tin with non-stick paper.
  2. Warm the peanut butter in a pan over a low heat until smooth and easily spreadable.
  3. Add agave, coconut oil and salt and mix together.
  4. Add the rolled oats and raisins, if using.
  5. Stir everything together, making sure it’s well mixed.
  6. Pour into baking tin and press firmly down to make sure the mixture is compact.
  7. Melt dark chocolate (if using) over a bowl of boiling water.
  8. Drizzle melted dark chocolate on top.
  9. Pop into the freezer for 30 minutes.
  10. Cut into squares and enjoy!

Amy Mulvaney blogs about all things lifestyle, beauty and fashion over on What She Does Now.

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One of the hardest parts about kicking off a plant-based or vegan diet is finding ways to enjoy the meals you're used to without scrimping on taste.

Foodie and blogger Amy Mulvaney is going vegan for the month of February, and she'll be sharing a whole host of simple, budget-friendly and – above all – tasty recipes with us throughout her journey.

First up – a creamy vegan tomato soup that takes less than 20 minutes to make.

"Keep it in the fridge and that’s lunch for the week sorted," says Amy.

Creamy Vegan Tomato Soup

Ingredients:

  • 1 medium onion
  • 2 cloves of garlic
  • 2 cans chopped tomato (400g each)
  • 1 tsp basil
  • 1 tsp oregano
  • 500ml vegetable stock
  • ½ cup almond milk
  • Salt and pepper to taste
  • Option: 1tsp chilli flakes

Method:

  1. Add the chopped onion and garlic to a pan with 1tsp olive oil. Cook over a low heat until the onions are browned and soft.
  2. Add the chopped tomatoes, basil, oregano and chilli flakes, if using. Leave to sweat for 5 minutes.
  3. Add 500ml of vegetable stock in boiling water and almond milk. Stir together and bring to the boil. Reduce the heat simmer for 5 minutes.
  4. Add salt and pepper to taste.
  5. Blend and enjoy!

 

Amy Mulvaney blogs about all things lifestyle, beauty and fashion over on What She Does Now.

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Earlier, today – she publicly praised the 22 Day Revolution. And Beyonce clearly has reaped more benefits than mere firmer skin… namely an absolute killer derriere.

The star has posted a selection of eye-catching shots to her website, with one photograph in particular garnering plenty of attention.

In it, the 33-year-old can be seen donning a pair of teeny-tiny shorts in black denim. She also has on a black leather jacket – from Saint Laurent. Priced at an eye-watering €4,690, it features a buckle-fastening waist belt, as well as zipped pockets and zipped cuffs.

Supermodel Cara Delevingne has also been seen in the same item.

Ms Knowles has recently been singing the praises of Marco Borges, the pioneer of the 22 Day Revolution. And certainly, the mother-of-one is looking trimmer than ever.

Indeed, at the Met Ball in New York last month, she wowed in a daring sheer dress by Givenchy. 

Riccardo Tisci created the nude number which boasted only strategically placed jewels to hide B's modesty. The singer finished her striking look with a slicked back, curly ponytail, rosy pink lip and striking cat eye.

After trying a vegan diet challenge in 2013, Beyoncé and Mr Borges teamed up to create a meal plan service, 22 Days Nutrition, a partnership which was announced in January. The singer maintains: "If I can do it, anyone can."

For people who want to look and feel like Mrs Carter, Marco recommends eating three meals a day, 30 minutes of daily exercise, and lots water.

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