Creamy dairy-free pumpkin sauce

When I first saw vanillacrunnch vegan mac n' cheese sauce I was fascinated what you can create with just veggies. Pumpkins are a great way to make a creamy sauce without using any cream at all. Then I thought why not add a little bit of fat to make the sauce a bit thicker and even more nutritious. So I added a few cashew nuts and it turned out quite well.

Another thought was using the oven to give the veggies a roasted taste. I also added carrots, because who doesn't love carrots?! And ta da, the perfect creamy sauce was born (at least in my opinion ;))

You can mix the sauce with any pasta you like, use zoodles (zucchini noodles) or even add it on top of some rice. I guess it would also be quite a nice spread or how about dipping some raw vegetables in it. There is no limit!

I topped it with some nutritional yeast and kidney beans for extra protein

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Creamy, dairy-free pumpkin sauce
This is a great way to add more vegetables to your diet. The pumpkin makes the sauce super creamy without having to add any sort of cream. Top it with kidney beans to get an extra protein boost
Ingredients
  • 400g Pumpkin
  • 300g Carrots
  • 40g Cashew Nuts
  • 1 Onion
  • 1 tsp Cayenne Pepper
  • 1 tsp Sea salt
  • 1 tsp Paprika Powder
  • 1/2 tsp Nutmeg
  • 3-4 medium Zucchini, spiralized
  • 200g Kidney Beans (cooked)
  • 1-2 Tbsp Nutritional Yeast (optional)
Instructions
1. Pre-heat oven at 180 degrees Celsius2. Wash and cut pumpkin and carrots into equal sized cubes. Slice onion.3. Combine all seasoning (salt, cayenne pepper, paprika powder) and mix with vegetables (carrots, pumpkin and onion). Put on a baking sheet and bake for 25-30 minutes until soft4. Once vegetables are soft enough, take them out and let cool for a bit. Put everything in a blender and add 150-200ml plain water (if you like a thicker sauce, add water little by little until you reach the right consistency)5. Add cashew nuts and blend well. Add more seasoning if necessary.6. In a sauce pan, add spiralized zucchini and pumpkin sauce. Stir well and let cook for a few minutes. Add cooked kidney beans and serve with nutritional yeast.
Details
Prep time: Cook time: Total time: Yield: 4 servings

Lasagna for everyone

Nowadays it's difficult to cook something which suits all the dietary needs. Your friends might be vegan, paleo, gluten free or can't have any nuts in their food. Well this amazing lasagna caters for everyone. It's gluten free, it's fully plant based, nut free and with a little twist it even suits your friends who decided to live like our ancestors, the cavemen.

It's the perfect side dish so that all your guest can dig in without any compromise on their diets!

The lasagna basically consist of three layers:

  • Tomato-Spinach-Lentil Sauce (if you have paleo friends, just exclude the lentils)
  • Creamy cheese sauce (without dairy, nuts or seeds)
  • Sweet Potato slices

    Tomato-Spinach-Lentil Sauce

    While you are preparing the lentil and cheese sauce, you can already pre-bake the sweet potatoes needed for the lasagna later. Peel three medium sweet potatoes and put them into the oven at 180C for about 15 Minutes. Then cut them into thin slices.

    This sauce is loaded with plant based protein, fiber and is beneficial for your gut bacteria. You can also use it with your zoodles, whole grain pasta or just put it on a piece of bread

    INGREDIENTS

    • 180g Green/Brown lentils, raw
    • 400g Frozen spinach (you can also use fresh one)
    • 500g Fresh tomatoes, diced
    • 1 Tsp Coconut oil
    • 1 Onion, cut
    • Salt and Pepper

    INSTRUCTION

    1. Heat oil in a sauce pan and glace onions
    2. Add lentils with 1.5 times water and let cook until the water is almost absorbed.
    3. Add tomatoes, salt and pepper and let simmer with lid for at least 15 minutes. Stir through occasionally
    4. Add frozen spinach and let simmer without lid until all the liquid is absorbed and evaporated.

    Cheese sauce without cheese

    Super creamy without the need of cashewnuts

    INGREDIENTS

    • 450g Potatoes, peeled
    • 250g Carrots, peeled
    • 120ml Water
    • 2 Tbsp nutritional yeast
    • 1 Tsp Apple cider vinegar
    • 1 Lime, juice
    • 1 Tsp salt
    • 1/2 Tsp paprika powder
    • 1 garlic clove

    INSTRUCTION

    1. Steam potatoes and carrots in a sauce pan with a little bit of water until they are soft
    2. Blend all ingredients with a food processor.

    Lasagna

    You can use the lasagna as a side dish or Enjoy it with some vegetables on the side

    You can use the lasagna as a side dish or Enjoy it with some vegetables on the side

    INGREDIENTS

    • 3 Medium sweet potatoes, pre-baked and sliced
    • Tomato-Spinach-Lentil sauce
    • Cheese sauce
    • Salt and Pepper

    INSTRUCTION

    1. Cover a rectangular oven proof form (I used size 30*20cm) with half of your lentil sauce
    2. Use half your potato slices to cover the lentil sauce
    3. Top with half the cheese sauce and add some salt and pepper
    4. Continue with lentil sauce, top with remaining potatoes and finish with cheese sauce
    5. Bake in the oven at 180C for 45 minutes. Check whether potatoes are soft

    If you want the lasagna to be less heavy, you can also replace the sweet potatoes with zucchini slices. I haven't tried this yet, so not sure about the baking time. But my guess is, that the baking time would be reduced to about 20 minutes.

    Let me know if you liked the lasagna and tag me in your photos or posts. Feel free to leave me a comment.

    Have a wonderful day
    Dominique

    Plant-based Eggplant Parmigiana

    Yummy eggplant dish at the Transformer in Melbourne

    Yummy eggplant dish at the Transformer in Melbourne

    During our holidays in Australia we visited Transformer Fitzroy restaurant in Melbourne. They serve a 80% plant-based (they do have some dishes with dairy but you can always opt for the vegan version) menu in an original way. We had 6 small plates and one of them was an eggplant baked with a tasty tomato sauce. So once we were home again, we craved for this delicious dish. All you need is eggplants, tomatoes and some time - it's basically a vegetable fiesta.

    Unfortunately I didn't take a lot of nice pictures from this dish but in the end it's the taste that counts :)

    This dish can either be enjoyed all by itself or you can serve it as a side dish. The tomato sauce is also amazing with a plate of pasta or just spread it on some dark rye bread.

     

     

     

     

    Tomato Sauce

    The tomato sauce takes some time, so I suggest you make it on a Sunday.

    INGREDIENTS:

    • 1 Kg Tomatoes
    • 1 Onion
    • 2 Garlic Gloves
    • 1 Tbsp paprika powder
    • 1 Tbsp black pepper
    • 1 Tbsp sea salt
    • 1 Tbsp dried Basil (if you have fresh one, use fresh leaves)

    INSTRUCTIONS:

    1. Wash the tomatoes and cut into small cubes
    2. In a sauce pan, heat some coconut oil and sauté the onion and garlic until transluscent
    3. Add the tomatoes and all the seasoning and let simmer (with lid) for an hour
    4. Take off the lid and let simmer for another 30 minutes or until most of the liquid is gone
    5. Add more seasoning if needed

    Eggplant Parmigiana

    INGREDIENTS (2 -3 PERSONS)

    • 3 big eggplants
    • 1 Tbsp Olive oil
    • Sea salt
    • Black pepper
    • Dried rosemary
    • Homemade tomato sauce (see above)

    INSTRUCTIONS:

    1. Pre-heat oven at 180 Celsius
    2. Wash the eggplants and remove the green part. Cut them in half and use a knife to cut a grid into the white flesh (should be deep but not through the skin)
    3. Use a brush to apply the olive oil on the white side of the eggplant. Sprinkle with salt, pepper and rosemary (you can also use some other herbs and spices)
    4. Put the eggplants cut face on top on a baking sheet and bake for 40 minutes
    5. Once they are baked, put them into an oven safe form and cover with your tomato sauce. You can then top it with roasted capsicum and Parmesan cheese (or nutritional yeast if you want it to be dairy free)
    6. Bake again for 15 minutes and enjoy

     

    Let me know if you re-make the dish and tag me on social media

    Nurture your happiness
    Dominique

    Green peas on my bread, please

    After having hummus as a spread for the last few weeks, it was time to come up with a new spread. The last weekend I was in Bangkok and had an amazing vegetable sandwich with green pea mousse. It tasted delicious, so I had to experiment myself. Green peas are not only rich in fiber, they also brim over with micro nutrients such as vitamin K, B, copper, folate and zinc. So next time you are looking for nutrient dense spread with all the good stuff nature has to offer - think about me and my green peas :)

    INGREDIENTS (1 JAR)

    • 1 cup frozen green peas (150g)
    • 1-2 Garlic clove
    • 2 tsp curry powder
    • 1/2 Avocado
    • 100ml Almond milk
    • 1 Lime, juice
    • Salt

    INSTRUCTIONS

    1. Mix all ingredients in a food processor and blend well. Add some more milk or water if to thick

    Of course you can also use fresh peas, just cook them before mixing. Adding the avocado makes sure, that the liposoluble vitamins(A,D,E,K) are absorbed by your body.

    Spread it!

    Since going fully plant-based three weeks ago, I was actively looking to find some great alternatives for the cheese and egg on my sourdough bread. And guess what, there are so many different spreads spreading the internet. So today I will present you three plant-based toppings for your Sunday Brunch. If my husband loved them, so will yours!

    Hummus
    This recipe you can already find here. Maybe play around a bit with the hummus and add some beet root, avocado or get further inspiration from buzzfeed.com


    Tofu scramble with tomatoes
    This is quite a great substitute for your normal scrambled eggs. You need

    • 1 block silk organic Tofu
    • 1 Tbsp Nutritional yeast
    • 1 Tsp paprika powder
    • 1 Tsp salt
    • 1 Tsp Turmeric powder
    • 1 Tbsp Coconut oil

    Mix all ingredients except for the coconut oil in a bowl and mix well. You will get a scrambled egg like mixture. Heat the coconut oil in a frying pan and fry your tofu scramble for approximately 8 minutes (the longer, the thicker it gets)


    Lentil-Curry Mousse
    On my look out for plant-based spread I came across this recipe from Ana and Nina, two Swiss Food bloggers (check out their page here). It's a great alternative to hummus and gives your breakfast an Indian touch. For my version you'll need the following:

    Hummus, Tofu scramble and Lentil-Curry paste

    Hummus, Tofu scramble and Lentil-Curry paste

    • 150g raw red/yellow lentils (important to choose red or yellow as they will get mushy)
    • 1/2 Onion
    • 1 garlic glove
    • 100ml Almond milk
    • 300ml Water
    • 1 Tsp Turmeric powder
    • 1 Tsp paprika powder
    • Salt and Pepper
    • 1 Tsp Coconut oil
    1. Heat the coconut oil in a sauce pan and sauté onion and garlic.
    2. Add lentils, almond milk, herbs and water and let simmer until the liquid is absorbed by the lentils. If they are not soggy enough, add some more water.
    3. Once the lentils are done, add salt and pepper according to your taste and let cool down.
    4. Blend everything with a blender and your lentil-curry spread is ready

     

    Buckwheat Pancakes

    Good morning everyone. What is better than to start your weekend with a nice staple of amazing pancakes? Nothing, that's right. Therefore let me share with you this amazing buckwheat pancake recipe with apple gula melaka syrup. I got inspired by a very talented, plant based living couple - André and Rita from Cocoon Cooks. Check their page for further plant based recipes, they have a wide selection from breakfast, dinner, sweets and drinks.

    INGREDIENTS (4 Pancakes)

    • 70g buckwheat flour
    • 1/4 apple, diced
    • 1 Tsp gula melaka
    • 1 Tsp cinnamon
    • 100ml Almond milk
    • 1 Tsp flax seeds + 3 Tsp water
    • Coconut oil

    INGREDIENTS Apple sauce

    • 3/4 apple
    • 1 Tsp gula melaka
    • 1 Tsp cinnamon
    • 1 Tsp coconut oil

    INSTRUCTION

    1. Mix flax seeds with water and let soak for 5 minutes
    2. In the meantime, prepare pancake batter by mixing flour, apple, gula melaka, cinnamon and almond milk
    3. Add flax seed mixture to the batter and combine well
    4. Heat some coconut oil in a frying pan and with a spoon form little pancakes with your batter. Fry from each side for 2-3 minutes until golden brown
    5. In a sauce pan, heat all ingredients for the caramel sauce and pour over your pancakes

     

    Vegan breakfast explosion

    A plant based whole foods diet should be the basis of everyones nutrition - lots of vegetables and fruits, legumes, grains and beans, nuts, seeds and other healthy fats. If you come from a western country cheese and cold cuts are essentials for the breakfast table and are usually accompanied by some sort of eggs.

    This vegan open-faced sandwich is the perfect plant based start into a productive day. The bread is a spelt-rye mixture and the olive paste gives a salty flavor. The Falafel provide the necessary proteins and fiber and with the avocado you get some filling healthy fats.

    INGREDIENTS:

    Falafel (10 small balls)

    • 1 can chickpeas
    • 2 Tbsp spelt flour
    • 1/4 onion, cut
    • 1-2 gloves garlic
    • 1 Tsp cayenne pepper
    • 1 Tsp curry powder
    • 1 Tsp turmeric
    • Salt and pepper to taste

    Olive paste

    • 150g pitted black olives
    • 30g caperes
    • 1/2 lemon, juice
    • 1 Tbsp olive oil

    Spelt-Rye Bread

    • 200g Spelt flour (whole grain)
    • 350g Rye flour (whole grain)
    • 2pck dry yeast
    • 350ml lukewarm water
    • 1 Tsp salt

     

    INSTRUCTIONS

    1. Pre-heat oven at 180 Celsius
    2. For the bread, dissolve yeast in water and mix everything together. Kneed until you get a soft dough. Let raise for 2 hours.
    3. For the falafel, drain and rinse chickpeas. In food processor add chickpeas with all the remaining ingredients and blend well. Form little balls with your hands.
    4. For the olive paste, put all ingredients in a food processor and blend well
    5. From the bread dough form a loaf and let raise for another 30 minutes. Then bake for about 45 minutes.
    6. Heat some coconut oil in a frying pan and roast falafel gently from all sides.
    7. Top a piece of bread with some olive paste, avocado and falafel. (you can also take a whole grain wrap instead of the bread)

    A Popping Twist to your Granola

    Yesterday I wanted to see how raw popcorn kernels pop in a frying pan. Let me tell you, this is super fun to watch :) But as I am not a big popcorn eater, I had to find another way to use the freshly made popcorn. So why not create a new granola recipe? The result reminds me a bit of the sweet caramel popcorn we used to buy at our local supermarket. If you like to mix your granola up a bit, this recipe is for you. AND popcorn is a whole grain food providing lots of fiber to your diet. On top of that, it is low in fat and calories and high in protein. So let's start popping!

    Popcorn Granola

    Add a popping twist to your granola

    INSTRUCTION

    1. Pop the corn kernels: Add some olive oil to a frying pan and add a few kernels. Once they start popping, the oil is hot enough to add the remaining ones.
    2. Mix oats, popcorn, coconut oil, coconut syrup, cinnamon, sunflower seeds and salt in a bowl and mix well
    3. Put granola on a baking sheet and bake for about 15-20min at 180C

    INGREDIENTS

    • 100g rolled oats
    • 50g raw popcorn kernels
    • 3 Tbsp coconut oil
    • 3 Tbsp coconut syrup
    • 1 Tsp cinnamon
    • Handful sunflower seeds
    • pinch of sea salt

    Sweet Potato Cinnamon Pancakes

    As you all know I love my smoothie-bowls for breakfast. However, I wanted to get some other options for my breakfast. I tried to eat something savoury but after around 12 hours without eating, my body cries for something sweet in the morning. Therefore I came up with these amazing sweet potato pancakes. They are gluten - , sugar - and diary free so suitable for almost everyone except vegans. It needs a little bit preparation the day before, but other than that, it is super simple and tastes amazing. Give it a try.

    INGREDIENTS (4 thick pancakes)

    • 1 Medium sweet potato
    • 2 Eggs
    • 1 Tsp cinnamon
    • 1 Tsp Maca powder (organic burst)
    • 1 Tbsp coconut flour
    • 1 Tbsp coconut oil
    • Blueberries
    • optional: coconut syrup or greek yogurt

    INSTRUCTIONS

    1. Peel the sweet potato and cook in boiling water until soft (can be done the night before)
    2. Mash sweet potato with a fork and add eggs, cinnamon, maca powder and coconut flour. 
    3. Heat coconut oil in frying pan. With a wooden spoon form little pancakes and fry from each side for about 5 minutes.
    4. Top with berries, syrup, yogurt (if dairy is ok for you) or any other topping you like.

    Soba Noodles - East meets West

    Soba noodles are a great gluten free alternative to the Western Spaghetti. They are made with buckwheat flour and have a nutty taste. When buying Soba noodles read carefully the ingredients list - most of the producers replace a big quantity of the buckwheat flour with wheat. Here in Singapore I can recommend to order Eden Foods selected buckwheat Soba noddles from iherb.

    This recipe combines the Asian flavors from Soba and ginger with the Western vegetables. It is perfect for a light lunch and provides you with complex carbohydrates and filling proteins.

    INGREDIENTS (1 SERVING)

    • 80g Soba Noodles
    • 1 medium carrot
    • 150g frozen green peas
    • 1/2 onion
    • 1 Tbsp grated ginger
    • 1 Tsp ground paprika
    • 1 Tbsp coconut oil
    • vegetable stock
    • soy sauce

    INSTRUCTION

    1. Heat coconut oil in a frying pan and glaze onion
    2. Deglaze with vegetable stock and add green peas plus carrots
    3. Cook Soba noodles as indicated on packaging
    4. Let vegetables cook until soft, add ginger, paprika and some soy sauce
    5. Mix noodles with sauce and enjoy

     

    Cacao Bliss Balls

    Whether you need a little treat with your coffee or an energy boost before your workout - these raw cacao bliss balls will do the trick. They are nut-, dairy- and gluten-free and get by without added sugar. The sweetness comes from dried fruits. I opted for dried figs as they have a lower glycemic index and therefore a lower impact on your blood sugar.

    INGREDIENTS

    • 60g roasted gram
    • 120g dried figs (soaked in water over night)
    • 10g raw cacao powder
    • 1 tsp cinamonn powder
    • 10ml coconut water (optional)

    INSTRUCTION

    1. Put all ingredients in a blender and mix with milling blade
    2. Add liquid if not sticky enough
    3. Form little balls and roll in raw cacao powder
    4. Store in fridge and eat within a couple of days

    Dragonfruit-Strawberry Smoothie

    When I was living in Zurich, the dragon fruit (especially the red one) was always nice for decorations but tasted like water. Well, here in Singapore they have a sweet flavor and are refreshing in the humid weather. So why not combining the decorative effect with the delicious sweet taste? The pink color of the smoothie is an eyecatcher and will definitely draw attention to your breakfast bowl.

    INGREDIENTS (1 serving)

    • 1 frozen banana
    • 100g pink dragon fruit
    • 50g frozen strawberries
    • 150ml almond milk
    • Toppings: homemade granola, fresh figs, blueberries, cacao nibs

    INSTRUCTION

    1. Blend banana, dragon fruit and strawberries with almond milk. Add some more milk if you like it more liquid
    2. Add toppings