Pears grits with pears

Ingridients

For 1 person:

100 g of semolina

2 medium-sized pears (300 g)

3–3.5 dl soy milk

3 dates

salt

Preparation

Slowly mix the semolina semolina and the dates cut into pieces into the boiling soy milk salted with a pinch of salt. Stir with a whisk while cooking to prevent lumps from forming. After 5 minutes, remove the dish from the stove and serve on a plate.

Peel the pears. Cut one pear into pieces, and puree the other with a stick blender. Pour them over the semolina porridge and sprinkle with cinnamon if desired.

Leek soup

Leek fresh soup

Ingridients

For 2 people:

1 tablespoon of oil

1 lieutenant

1 onion

1 clove of garlic

750 ml of soup base (or 1 vegetable cube and 750 ml of water)

salt and pepper to taste

Preparation

Cut the leek lengthwise and wash it well, as soil likes to hide between the layers, and cut it into thin strips. Chop the onion and fry it with the leek for about 20 minutes at a medium temperature on a spoonful of heated oil in a pan. Add a peeled and crushed clove of garlic. It can be crushed with the palm of your hand or with the broad side of a knife. Stir several times in between, add a little water if necessary or reduce the temperature so that the leeks and onions do not burn. They should be browned a little, as this will make the taste even more pronounced.

Cover the leeks and onions with the soup base. Add salt and pepper as desired, but we must remember that the cube or soup base is already salty. Cook for 10 minutes. Remove the garlic and serve the soup.

With the leek soup, we can offer bread with garlic, cheese or some other spices, which are baked in the oven until crispy.

Banana cake

Banana cake

Ingridients

For a 24 cm diameter baking dish:

200 g of wholemeal flour

1 baking powder

pinch of salt

4 tablespoons of sugar

80 ml of vegetable oil

1 vanilla sugar

1 tablespoon of rum

1 dl of rice drink (or other)

3 ripe bananas

2 handfuls of fruit (or more)*

*you can also use frozen fruit – no need to wait for it to thaw

Preparation

Turn on the oven at 180 degrees Celsius.

In the first bowl, mix flour, baking powder, salt and sugar.

In another bowl, mix the oil, vanilla sugar and rum.

In the third bowl, mix (with a stick or other mixer) the rice drink and bananas.

Add the dry ingredients to the wet ingredients, add the mashed bananas and mix everything gently to obtain a homogeneous and smooth mass.

Pour the mixture onto a greased baking sheet and sprinkle the fruit on top. Bake for 25 to 35 minutes, depending on the oven. It is best to do the toothpick test – the cake is baked when the toothpick comes out completely dry. Check on the thickest part of the cake. Leave it in the model for a few more minutes to cool down a bit. It can be cut when completely cooled.

In addition, fresh fruit goes well, and of course some tea, cocoa or hot chocolate.

Oatmeal with dried apricots and coconut milk

Oatmeal with dried apricots and coconut milk

Ingridients

For 1 person:

1/2 cup oatmeal

1 cup of water

1 pinch of salt

1/4 teaspoon of pure vanilla powder

2-3 dried apricots, cut into pieces

1 tablespoon of chia or flax seeds

coconut milk

Preparation

Bring the water to a boil, add the flakes, a pinch of salt, vanilla and apricots. Reduce the temperature and cook for 5 minutes. Then add the chia or flax seeds and cook at a very low temperature for about 10 more minutes (so that the oats and seeds are well strained and soaked).

Shake in a cup, add 1-2 teaspoons of coconut milk and sprinkle with coconut flakes.

Tomato soup with vegan sauce

Tomato soup with vegan sauce

For 2 people:

4 large, ripe tomatoes

½  small, brown onion

a clove of garlic or a tablespoon of minced garlic

salt

pepper

2 tablespoons of sunflower oil

5 leaves chopped, fresh or 1 tablespoon dried, crushed basil

1 pot of dry rice or fine pasta without eggs

Preparation

Cook the rice or small pasta according to the instructions (about 15 minutes). Finely chop the onion and garlic. Heat the oil in a pan and quickly fry the garlic and onion. Cover with 3 dcl of water and cook for 3 minutes. In the meantime, cut the tomato and cook it together with the onion and garlic together with salt, pepper and basil. Cook for about 15 minutes, then set aside and mix with an immersion blender. Boil again and add rice or pasta. Set aside and serve.

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.