3 TBSP oat flour (I make mine using a food processor)
1 TBSP white rice flour
1 TBSP olive oil
1 tsp salt
To make cream
8 oz organic tofu (about 200g)
¼ cup unsweetened almond milk
½ TBSP garlic powder
½ tsp salt
½ tsp smoked paprika
Black pepper to taste
4 garlic cloves minced
1 cup or more of chopped veggies of choice (I used a mix I had of corn, peas, carrots, and spinach).
Extra olive oil to cook
4 mini pie pans
Preheat the oven to 395 degrees F.
To make the crust, in a medium bowl, mash the chickpeas with a fork. Add the rest of the crust ingredients and mix (knead) well with your clean hands until it forms a smooth dough.
Divide dough in 4 and cover each mini pie pan using the tips of your fingertips to press down.
Bake the crust for 15 minutes.
While the crust is in the oven, start with the quiche filling by blending all the cream ingredients until it forms a smooth consistency. You don’t need a fancy blender for this.
In a medium pan, cook the minced garlic cloves in medium heat. Add the veggie mix and allow to cook for a couple of minutes. Lastly, add the tofu cream and stir. Allow the quiche filling to cook for a minute or so. Give it a try and tweak your seasoning.
Remove crust from the oven, pour cream in each mini quiche and take it back to the oven for an extra 15 minutes.
I’ve been pretty familiar with jackfruit since you do see it quite often in Brazil. Except back home we call it jaca. It’s this huuuge fruit that grows in trees. I remember loving going to the botanical garden in Rio de Janeiro and walking around looking up at the beautiful jaca trees. Always very careful though since the jackfruit can get quite big. Can you imagine if one of those land on you?
Jackfruit is a delicious and sweet fruit. Whenever you walk close to a jackfruit tree, you can even smell its sweetness. I love it!
So when I started seeing meat alternatives made out of jackfruit, I became beyond excited for many reasons. First, it’s an actual natural and healthy alternative in the sense that it’s a fruit and not a science experiment – like in the case of many common meat alternatives. Second, I get absolutely fascinated with how simple ingredients can completely transform into something else. Like magic! And third, well whenever I see something that is typical in Brazil I get excited :).
From a nutritionist perspective, here’s little FIY when you want to have jackfruit as a pork/chicken/crab substitute. Jackfruit is, well a fruit. Although it has fiber and amazing vitamins and minerals, its protein amount is not that high. So keep that in mind when you balance out your dish. This is actually the main reason why I added chickpeas.
Having said that, this recipe is not only delicious but so easy and quick to make. You can have a meal ready in 20 minutes or less. It is also plant-based (vegan friendly) and gluten-free. And it is really inexpensive to make. Even with organic ingredients!
Shredded Jackfruit Recipe
1 can green jackfruit in brine ( I get mine in Trader Joe’s)
1 can chickpeas (rinse and drain)
1 can diced tomatoes (organic without salt)
1 small purple onion chopped
4-5 garlic cloves minced
Handful fresh parsley
Handful green onion chopped
2 TBSP green olives chopped
1 TBSP oregano
1 tsp turmeric
1 tsp garlic powder
1 tsp smoked paprika
Salt and pepper to taste
Rinse and drain jackfruit and use your clean fingertips to shred the jackfruit pieces. Add to a medium bowl and mix with parsley, green onion, green olives, oregano, turmeric, garlic powder, smoked paprika, a little salt, and drizzle some olive oil. Set aside.
In a medium pan over medium high heat, cook onions and garlic with a little olive oil until it softens.
Add to the pan the can of tomatoes, followed by the chickpeas, and the seasoned jackfruit.
Cook for a few minutes just until everything heats up. Try it and tweak spices if needed.
Enjoy with rice, quinoa, or as a stuffing for a pie.
Let’s keep this short and sweet shall we? Here are a few reasons why you should try this Cilantro Garlic Vegan Dip:
It’s super easy and quick to make.
Requires minimal equipment, basically a blender.
It tastes so fresh and delicious!
It’s packed with protein, antioxidants, and vitamins.
It’s the perfect example of making healthy taste oh so good!
This cilantro garlic vegan dip makes for a great addition to your weekend meal prep. You can have it as a snack with corn chips or crackers and it also works very well as a salad dressing or a spread for your wraps. Its garlicky and fresh flavor is an amazing explosion of flavors in your tongue and will bring extra goodness into your dishes.
Cilantro Garlic Vegan Dip Recipe
1/2 organic tofu block (about 10 oz)
5 garlic cloves cooked in olive oil
1 garlic clove raw
Handful of fresh cilantro
Juice of 1/2 lemon
2 TBSP olive oil
2-3 TBSP dairy-free unsweetened milk (I used homemade almond milk)
1 tsp of whole grain Dijon mustard
Salt to taste
Blend everything in a blender until smooth cream is formed.
I love many things in life. But at the top of the list, you’ll find chocolate along with adding mystery ingredients into recipes. The reason behind my love for chocolate is pretty self-explanatory. I mean chocolate is freaking amazing! As for adding mystery ingredients, I guess I love incorporating a splash of suspense and surprise in all aspects of life.
The secret ingredient: zucchini
I don’t like doing things conventionally and I hate following rules. I’m a rebel in the kitchen and life. So naturally, that results in me liking to experimenting with “strange” ingredients and seeing what happens. That’s why I gravitate towards these types of recipes. The ones that add veggies into baked goods, that is.
From a nutritionist point of view, I will always preach: eat your fruits and veggies EVERY DAY. If possible, at least 7 servings per day. And that number can seem quite high initially. But that’s where you can get creative in the kitchen. Like with this delicious chocolate zucchini cake.
This is also a great recipe for all the picky eaters out there. I do believe that we shouldn’t aim to hide veggies in dishes because we do have to learn to eat as close to nature as possible. But this is a great strategy to transform a treat into an explosion of nutrients.
Some of the nutrition superstars in this recipe are: cacao, zucchini, cinnamon, and nutmeg. The cacao, cinnamon, and nutmeg all contain a lovely amount of antioxidants and phytonutrients. As for the zucchini, it’s a great way to give your body a fiber boost as well as B vitamins and other vitamins and minerals.
So what do you say, are you ready to step out of your comfort zone and enjoy this delicious chocolate cake? You will not regret it. See you in the kitchen my dear friends!
Chocolate Zucchini Cake Recipe
Yields: 1 cake
2 cups shredded zucchini
1/2 cup coconut oil
1 egg (organic if possible)
1 cup brown sugar
1/3 cup cacao powder
1/2 cup dark chocolate chips (plus extra to drizzle on top)
1 cup gluten-free all-purpose flour
1 1/2 tsp baking soda
1 tsp cinnamon powder
1/2 tsp nutmeg powder
Preheat oven to 350 degrees F.
Shred 2-3 zucchinis, let it sit on strainer to allow some of the extra water out.
In a medium bowl, add all ingredients and mix well. I typically start with the wet ingredients and leave the dry ingredients towards the end. Especially the baking soda since you don’t want to over mix it.
Pour batter in baking pan (11×7 inches) lightly coated with oil to avoid that cake sticks.
Bake for 25 minutes.
Optional: make chocolate drizzle by melting 1/4 cup chocolate drops with 1 TBSP of coconut oil. I did this by placing it in the microwave for 30 seconds. Allow cake to cool and drizzle chocolate over it.