Green Mango Salad

There are many great recipes online for green mango salad, this is how I make mine. Sometimes the mangoes are ripe and it’s still pretty good. If you have a peanut allergy, use almonds (I’ve used raw almonds in this salad before and it was great).

mango-salad

INGREDIENTS:

Salad:
1-2 Large green Mangoes
1 Medium Carrot
Salad leaves (optional)
½ cup Fresh Mint leaves
¼- ½ cup Spring Onions, or 1 small onion (red onion works really nicely)
Bean sprouts (optional)
1/2 cup Peanuts
2 tablespoon desiccated Coconut (dried coconut), roasted

Dressing:
3 tablespoon Soy Sauce (Or  sesame/ grape seed oil plus 1/2 teaspoon salt)
3 tablespoon Lime or lemon juice  (I mostly use lemon, because it’s cheaper)
1 tablespoon agave, honey or brown sugar (or a few drops of stevia).
1 teaspoon Hot Sauce (or a 1/8 – 1/4 teaspoon cayenne/red pepper)

INSTRUCTIONS

  • Roast the coconut.(In a sauce pan on the stove, stir occasionally, until brown.)
  • Chop the leaves and mint and put into a salad bowl.
  • Peel and coarsely grate, or chop  the carrot and mangoes and add to leaves.
  • Chop the onion / spring onions and add.
  • Add bean sprouts and peanuts.
  • Blend/ Mix the dressing ingredients together.
  • Pour the dressing over the salad and mix everything through.
  • Sprinkle the roasted coconut over the salad.

 

 

©lowercase v 2017 

Advertisements

Vegan Cheesy Sauce

I based this sauce on this recipe  from Simple Vegan Blog for vegan cheese.  However the recipe calls for 2 cups of potato. This is a bit starchy for me so I used only one large potato and added about a cup of cauliflower.  This is the first time I’ve made this sauce so the different amounts of vegetable can still be played with, though this batch was pretty good. It doesn’t taste “exactly like cheese”. But it is pretty cheesy and a really tasty sauce or dip.

20170213_134550

INGREDIENTS
Base
1 potatoes, peeled and roughly chopped.
3 medium/large carrots (about a cup), peeled and roughly chopped.
1 cup cauliflower florets (I used frozen
Enough water to boil vegetables.
Flavour:
3 Tbsp – ½ cup olive oil
¼ – ½ cup water
1 tsp salt
1 Tbsp lemon juice
½ cup nutritional yeast
½ tsp garlic powder
½ teaspoon onion powder
pinch of cayenne pepper
pinch of paprika

INSTRUCTIONS
Boil the carrots, potato and cauliflower until soft.
Add other ingredients.
Blend (I used a stick blender) until smooth.
I kept the water until I already blended it a bit and added only ¼ cup until I had a nice thick sauce.
You can add more olive oil if you want a richer sauce. 

 

 

©lowercase_v 2017

 

 

 

Who’s Alfredo a Vegan Sauce

I veganized a traditional Alfredo recipe and came up with this. I used Fry’s (South African vegan mock meats) polony instead of ham. Fry’s featured my recipe on their website and in one of their e-book recipe collections.

viana-vegan-alfredo

Ingredients:

  • oil for frying. (about 1 Tbsp)
  • 1 onion, chopped (optional)
  • 1-2 gloves garlic, minced
  • 250g mushrooms
  • ¼ FRY’S POLONY/ SLICING SAUSAGE, diced, small bits
  • 250ml Soy/ Non-Dairy  Cream
  • ½ tsp Paprika (or to taste)
  • a pinch on Nutmeg (optional)
  • ½ cup Fresh Parsley, chopped
  • pepper

* You can use a mock bacon like Quorn Breakfast Rashers (vegetarian, but not vegan) if you choose. I don’t add salt whilst cooking this, because the polony is pretty salty.

Instructions:
Fry the onions until soft. Add and fry the garlic, being careful not to burn the garlic or it will be bitter.
Add the mushrooms and fry until the mushrooms go brown.
Add the Fry’s polony and stir for a few seconds
Add the cream bit by bit and allow to cook for a minute or so.
Add the paprika and nutmeg and cook until the cream thickens.
Add the pepper and parsley and leave for about a minute.
Serve with pasta and sprinkle with vegan parmesan.

 

 © lowercase v   2014

Almond Cranberry Cereal Bars.

cereal-bar-1-0

I made some cereal bars, combining two or three different recipes I found online.

At the moment the right combination is still a work in progress.

I’ve made two batches. Both were a bit crumbly. The second even more so because I used less maple syrup. I guess I’ll eat it with a spoon.

The first batch was delicious, though very sweet, and had rolled oats as its cereal base. I polished off the batch in a very short time. For the second batch I used rolled oats, puffed brown rice and quinoa.

I will post the recipe when I get it right.

 

©lowercase v  2017

 

Review: Denny Mushroom Burgers

Pack of 4  Vegan Mushroom Burger Patties.   Frozen foods section, with the vegetarian products. 

  • Vegan
  • GMO Free
  • Soy Free

20170203_184249

The original burger patty is well flavoured and when cooked properly has a good texture.  I made a sandwich using the original burger (made in a contact grill)  and whole wheat toast.   It was delicious.   I also tried a burger, cut into pieces, in a stir fry. I might have under cooked it a little, it was okay.

For the crumbed burgers I used proper sesame seed white bread burger buns.  I used mayonnaise as a spread on the buns instead of margarine and added some lettuce, tomato slices and little bit of sweet chili sauce
I cooked the patty in a contact grill (toasted sandwich maker) . On the first burger the mushroom patty was a mushy and probably under cooked, though it looked done on the outside. I couldn’t event taste that it was crumbed.  The burger as a whole was pretty tasty though.  For the second burger ‘n microwaved the patty for a minute, before grilling it in the sandwich maker. This time I could taste that it is crumbed and the texture was somewhat better.

Between the two, I prefer the original. It’s also the healthier option of the two.

To be honest I’d rather just fry a large brown mushroom and bypass the additives. Though these burgers are convenient, tasty and a nice product to keep in your freezer.  I would eat them again. Meat-eaters also seem to like these burgers.

Just follow the cooking instructions.

Original  

Crumbed 

 

 

©lowercase_v 2017 

Review: Rude Health – The Beetroot

A 35g  beetroot snack bar. Price R19.50 (± US $1.45)

the-beetroot

The Beetroot is quite a nice tasting candy bar. It tastes like a date and nut bar. The beet doesn’t seem to add an distinct taste, which is fine by my. Beetroots are super healthy, but I hated them as a child.

What I like about this bar is that it contains 4 ingredients and doesn’t have added sugar. I would eat it again, but I probably won’t buy it on a regular basis. Like most health-food-snacks it is a bit on the expensive side, though it was not the most expensive snack bar in the store.

Best thing on the wrapper: “Gotcha. Caught you reading under the flap of a Beetroot bar. That’s hardcore. There’s a place for people like you.” (followed by social media info)

beetroot-opened

Selling points:

  • Gluten free
  • No refined sugars
  • Dairy free

Ingredients:
Dates, cashews, beetroot, sunflower seeds.

Per bar: 135kcal, 5.2g fat (0.9g saturated) , carbs 18g ( 16.2g sugars), 1.9g fibre, 3.1g salt, 0.073g salt. 

©lowercase v 2017