Sweet potato pudding

Sweet potato pudding

Ingridients

sweet potato (batata)

Preparation

Boil the sweet potato (batato) with the skin on. If it is too thick, cut it in half. Use a knife to check if it is well cooked. When it is cooked, wait until it cools down a bit, peel it and blend it in a blender. The pudding does not need to be seasoned, because the taste of potatoes alone is delicious enough

Millet porridge with almonds and fruit

Millet porridge with almonds and fruit

For 2 people:

1 cup millet porridge

2 cups of water

2 cups soy milk

3/4 cup dates (cut into chunks)

1/2 cup almonds (sliced ​​lengthwise)

1/2 small teaspoon of cinnamon

1/4 teaspoon cardamom (optional)

1-2 apples (cut into pieces)

1-2 bananas (cut into wedges)

Preparation

Millet porridge is boiled in water, later gradually added soy milk. During cooking, cut all the ingredients and add them to the porridge on the fly – first the dates and almonds, then the apple and spices (we keep the bananas fresh). Boil the porridge for 15-20 minutes. Pour it into cups and decorate with slices of banana, or a pinch of sliced ​​almonds and cinnamon.

Millet porridge can be prepared for several meals or as a snack at work, as it is also delicious cold or the next day. In this case, cover it so that the surface of the porridge does not dry out, or water it with a little heated soy milk the next day.

Tuscan soup

Tuscan soup

Ingridients

For 2 people:

2 tablespoons of olive oil

1 onion, diced

4 cloves of garlic, minced

1 tablespoon Italian seasoning mix

¼ tsp pepper

3 large potatoes

1 L of soup base

3-4 large leaves of kale, torn into pieces

1 can of coconut milk (400 ml)

1 tablespoon of flour

1 can of chickpeas (400 g)

salt, to taste

Preparation

Add olive oil to a large bowl. Fry the onion until translucent. Add garlic and spices and fry. Be careful not to burn the garlic. Pour the diced potatoes and the soup base into the bowl, mix and cook for 15 minutes or until the potatoes are fully cooked. When the potatoes are cooked, add the kale and mix. Cover the dish and let it stand for a few minutes so that the kale shrinks. Then add chickpeas and coconut milk. Take 2-3 tablespoons of milk from the coconut milk and mix it with flour. Stir the mixture into the soup, cook it for another 5 minutes to thicken and combine all the ingredients.

Love chocolate but are an animal lover and prefer not to eat it because of that?

Can chocolate be vegan?

This is a question that many people have probably asked themselves. The answer is, of course, yes – chocolate “comes” from a cacao tree, a bush or a tree, so it is inherently vegan. It only becomes “non-vegan” in a process where many additives are added to it, including sugar and milk or milk fat. Quality chocolate contains a higher proportion of cocoa, pure ingredients and absolutely no harmful additives. And the higher the cocoa content, the purer the chocolate.

Despite the fact that most chocolates are “non-vegan” because of all the possible additives, the good news is that some manufacturers are increasingly devoting themselves to the production of vegan chocolates, so the choice is increasing. For those who don’t like the somewhat stronger and bitter taste that comes with a high cocoa content, milk vegan chocolates are also available. Milk of animal origin in this case replaces, for example, almond or rice milk.

Many advantages

Eating high-quality vegan chocolate has many benefits. Research has shown, for example, that dark chocolate is rich in flavonoids, which have exceptional antioxidant properties, as they help protect our body from various diseases, such as cancer and heart disease, and at the same time slow down the aging process and thereby contribute to better well-being and a more youthful appearance.

Where to look?

If you have decided to try vegan chocolate, but you are not sure whether you will choose the right one, we advise you to pay attention to the appropriate labeling on the packaging when purchasing. There are also some vegan chocolates that do not contain ingredients of animal origin and harmful additives, but this is not specifically marked anywhere. Therefore, it is advisable to read the list of ingredients when buying, and it is recommended to avoid chocolates with a long list of ingredients, as they are often nothing more than low-quality and cheap fillers.

https://www.plamilfoods.co.uk/chocolate

High proportion of cocoa

Vegan chocolate usually has a cocoa content higher than 55%, but of course the key ingredient in pure chocolate is cocoa butter. But don’t worry, cocoa butter, despite what it sounds like, is of vegetable origin, and therefore suitable for all animal lovers.

If you have been used to milk chocolate until now, we advise only the bravest to try chocolate with more than 70% cocoa for the first time, as the difference in the proportion of cocoa between milk and dark chocolate is considerable. A stronger and bitter taste goes hand in hand with a higher proportion of cocoa. Maybe for “beginners” chocolate with 55% cocoa is the most suitable, but in any case, do not forget to check the ingredients before buying, because even some chocolates with a high cocoa content contain ingredients derived from milk.

Choosing vegan chocolate will benefit not only your health, but also many people and the environment. Indeed, many manufacturers are committed to fair trade, which prohibits child labor, while at the same time promoting gender equality, safe, healthy and fair working conditions and environmental protection. The latter also ensures optimal conditions for life on Earth.

Vegan chocolate is becoming one of the most popular types of chocolate.

https://www.plamilfoods.co.uk/chocolate

5 things you need to know before you decide to go vegan

Vegan food
  1. Enjoy the process of transitioning to a vegan way of eating The first and most important rule is that veganism should be a fun and stress-free thing. But like all other changes in your life, changing the way you eat takes time and patience, because things don’t happen overnight. When you’re researching new recipes and looking for new nutritional information, always keep in mind that all these changes will make you feel a lot better, and you’ll be in better shape at the same time. Maybe veganism will be just a temporary excursion from the world of vegetarianism for you.
  2. Will I really have more energy? The simple answer to this question is “yes”. When you replace harmful saturated fats and cholesterol with natural grains, seeds, fruits and vegetables, you will feel a real explosion of new energy and better balanced health. But, as with all other diets, the quality of the food you eat is crucial in veganism. Simply replacing meat, fish and dairy products with quick fixes such as packaged bread and packaged pasta will in no way provide you with the balanced meals and high energy doses that make up the core of veganism. Which, of course, does not mean that you have to give up your favorite food.
  3. Do I need to take nutritional supplements? You may need to take a dietary supplement containing vitamin B12, which you can buy over the counter at your nearest pharmacy. If you are consuming foods that are not rich enough in iron, you may also want to consider a natural iron supplement such as spirulina or chlorella. Remember that vitamin C helps with iron absorption.
  4. Will such a diet cost me more? A vegan diet should generally cost you less – after all, a kilo of meat is probably the most expensive thing in your shopping basket, but the final financial outcome depends on what kind of food you eat. Organic food is generally more expensive, but you’ll also be eating more fruits, grains, and vegetables… but eating healthy also means your body requires less food. But regardless of the cost, remember that an investment in a healthy diet is also an investment in your health, well-being and longer life.
  5. Be prepared for questions As you change your lifestyle and discuss your new habits, you may be surprised by the number of questions you will receive and the interest you will receive… This includes friends and family members who have not made the same decision as you. or they don’t know much about the subject.

Buckwheat porridge with pear and apple

Buckwheat porridge with pear and apple

Ingridients

For 1 person:

7 tablespoons of cooked buckwheat porridge

2 pears

1 apple

4 prunes*

cinnamon

  • Flax, sunflower and pumpkin seeds can be added instead of sli. Mangoes, raspberries, apricots, blueberries, almonds and/or pine nuts can also be added. Preparation Boil the buckwheat porridge in boiling salted water for about 15 minutes. For 1 pot of porridge we need 5 pots of water. Place the porridge, warm or chilled, on a plate, and grate the juicy pears and apple over it. Add the sliced ​​plums and mix everything together a bit. Sprinkle cinnamon on top.

Orange pumpkin soup

Orange pumpkin soup

Ingredients for 4 people:

700 g of orange pumpkin

1 small leek

1 pinch of dried parsley or a few sprigs of fresh parsley

1 teaspoon of nutmeg

salt

3 tablespoons of oil

1 handful of roasted pumpkin seeds

Preparation

Cut the pumpkin into small pieces. Cut the leek into wedges, heat the oil and fry the leek until fragrant. Add pumpkin, parsley, nutmeg, salt and cover with enough water to cover the vegetables. Cook for approx. 15 minutes, then set aside, mix with a hand mixer and cook for another 5 minutes. Serve sprinkled with pumpkin seeds and bread.

Coconut-pea soup

Coconut-pea soup

Ingridients

For 1 person:

1 handful (frozen) peas

2 tablespoons of coconut milk

spices to taste (I only had salt and pepper, cimra worked wonders with some oregano and thyme)

Preparation

Boil the peas in salted water (about 10 minutes). Add 1 tablespoon of coconut milk and mix with a hand mixer. Serve garnished with milk and spices

Tofu fingers

Tofu fingers

Ingridients

For 1 person:

100 g tofu (plain white)

1 tablespoon of cornmeal

1 tablespoon of white flour

spices (salt, pepper, paprika, turmeric, cumin, chili…)

crumbs

water and oil

Preparation

Cut the tofu into evenly sized sticks (I got 6 sticks from 100g).

Mix the flour and spices in a bowl and roll the chopsticks in this mixture so that the flour sticks to them.

Add a couple of tablespoons of water to the flour that remains in the bowl and mix into a smooth dough. Dip the chopsticks into this dough and roll them in the breadcrumbs that you prepare on a plate.

Fry in hot oil or bake in the oven

Baked potatoes with spices

Baked potatoes

Ingridients

For 3 people:

9 potatoes

2 tablespoons of sunflower oil

1 teaspoon of salt, 1 pinch of pepper

2 pinches of ground cumin

2 pinches of minced garlic

2 pinches of ground paprika

Preparation

Wash the potatoes and let them cook until soft. Drain, peel and cut lengthwise into halves. Heat the oil, place the potato halves in it with the flat side facing up, sprinkle with spices (salt, pepper, cumin, garlic, paprika) and bake for about two minutes at a medium-high temperature. Turn the potato over and fry it on the other side until brown.

Vegetable curry

Vegetable curry

Ingridients

For 1 person:

100 g of spaghetti

2 small potatoes (or their total weight should be somewhere up to 200g)

1 carrot

1/4 yellow carrot (we call it pork carrot)

1/4 onion

a few pieces (say 1/4) of a small zucchini

curry for seasoning

salt

Preparation

Peel and cut the vegetables into pieces. We cook it for 20 minutes.

Meanwhile, cook the spaghetti.

Halve the vegetables from the pot and put them in a multi-purpose food processor, smoothie maker, or in a container for a stick blender. Do not throw away the water in which everything was cooked – it can be used for soup.

Mix the vegetables, add salt and curry.

Drain the spaghetti and mix it with the sauce (save one tablespoon of the sauce and put it on top. For beauty). We are serving

Cauliflower potato soup

Soup

Ingridients

For 2 people:

1/2 head of cauliflower

1 potato

1 onion

2 cloves of garlic

1/2 liter of vegetable broth

salt and pepper

fresh chopped chives

Preparation

Chop the onion and fry it in vegetable oil until translucent. Add the garlic, mix, and simmer for another minute or two.

Add potatoes cut into pieces, simmer for a short time, and then cover with vegetable soup. Cook for 15 minutes and add the cauliflower flowers, wait another 10 minutes, stirring several times in between, and the soup is cooked.

We put it in a blender, where we mix it until smooth, put the pot back on the fire, heat it up and serve it with fresh chopped chives. Bon Appetit!