Creamy kale and tofu pasta | Mealprep Monday

Last week i had a fridge filled with kale and not quite sure how to use it all before it went bad.

At the same time i was craving a creamy pasta dish… and that was when two ideas merged into one! Creamy kale pasta. Quick to make, very nutritious and of course warm and works great for mealprep.

Nutrition benefits of kale:

So what are the nutrition benefits of eating kale? Well, kale is rich in Vitamin A and Vitamin K which is important for blood coagulation. It even contains a little omega 3, just like brussel sprouts which are in the same group of vegetables.

It is of course rich in fiber as well which can help with satiety and also important for your gut bacteria 🙂

If you compare kale with spinach, kale has alot less oxalates (anti nutrients – which can decrease the absorption of certain vitamins and minerals), making it alot more nutritious. However, some people can get digestive issues with kale compared to spinach due tot he fiber amount… so not everyone can handle kale. But boiling it, steaming it or cooking it can help with the fiber and digestion 🙂

Some other ideas of what to do with kale:
Kale chips

Kale pie

Kale and apple salad

Kale pizza

Add kale to smoothies!

Just some ideas… but now onto the actual recipe!

Recipe:

Ingredients

2-3 portions pasta (choose the kind you like)

200-300g fresh kale (frozen works as well)

200g tofu (or vegan chicken)

2-3 garlic cloves

1 red onion

1tbsp vegetable fond

150-200ml oat cream (or soya cooking cream)

Hazelnuts or walnuts

Olive oil

Salt and blackpepper

Optional, some nutritional yeast

How to:

Begin by boiling the pasta according to instructions. Cook the amount you want, the sauce is enough for about 2-3 portions, or 4 smaller portions.

While the pasting is boiling, start making the kale sauce.

Dice the onion and garlic and add to a frying pan with the oil. Dice the tofu and add to the pan (or if you are using vegan chicken pieces). Fry until golden brown.

Add the kale and add another tablespoon of oil. Allow the kale to heat and begin to shrink.

Pour in the oatcream along with the vegetable fond. Add a pinch of salt and pepper and allow the sauce to simmer for 5-10 minutes.

Once the pasta is done, drain from water.

Once the sauce is done mix together with the pasta. Add some nutritional yeast if you have at home, as well as some crushed walnuts or hazelnuts.

Eat warm, or store in lunchboxes for upcoming meals.

This is definitely a meal you should write up on your “to make” list! I can’t wait until i am home again and can reheat my lunch boxes consisting of this meal prep!

If you try this recipe, don’t forget to let me know down below or on my Instagram: itsahealthylifestyle

Vegan Sabich recipe

While I was in Israel – invited there by VibeIsrael – for their Vegan food tour 2019.

One vegetable which I noticed was occurring in many of the dishes we ate was aubergine, or so called eggplant. Mushroom was another reoccurring vegetable, however as I don’t like mushroom I am not going to make any recipes based on this vegetable.

Aubergine is one of those vegetables which is very hit or miss. It is very easy for it to turn out mushy and tasteless. It is one of those vegetables which you definitely need to know how to prepare to make it edible.

I have some different eggplant recipes you can try if you are interested: eggplant schnitzel, they are thin and crispy and super amazing. Stuffed eggplant, another amazing dish which I really like.

Inspired by some of the meals I ate while in Israel, I wanted to recreate some meals I ate while there. And the first one is a Sabich sandwich.

I had to do some googling in regards to what is actually in a Sabich, because lets be honest… when I ate it I just enjoyed it and didn’t think too much about it. The good thing about the trip was that I never had to think about if something was vegan or not, as it was already planned and organized already.

From my googling, I saw that there are different ways to make this sandwich. Different vegetables and fillings. I also tried to figure out if there were any specific spices necessary to make this sandwich, but apparently there weren’t any… it was the sauces that added the flavours. I.e hummus, tahini and amba.

Amba is a type of pickled mango sauce with lots of spices.

Originally a Sabich has egg in it, but of course that is excluded in this recipe.

I do understand that if you are from Israel, or the middle east where you may eat this type of meal on a regular basis, you may think that this isn’t the “exact/original recipe”. And I agree… it isn’t. It is my homemade, Swedish style Sabich. It is missing the amba (I used mango chutney instead) and is also missing the Israeli pickles, but it still worked great!!

Pita bread, hummus and vegetables that just don’t compare to the kind I ate while in Israel… but that is ok. I can atleast try to replicate this dish as much as is possible.

It’s funny how I have never thought of this amazing sandwich combo… all the fillings and sauces work so well together, and the fried aubergine is the cherry on top. So next time you make a sandwich, give this one a go.

If you have tried this sandwich before, let me know what you thought…? 😊

Changes you can make to this recipe:

You can bake the aubergine instead, c.a 30 minutes at 200 degrees. Use plenty of oil, garlic and salt. Also, using the spice sumac on the onion or on the eggplant is recommended!

Recipe

Makes 3-4 pita bread

2/3 large aubergine, in thin slices

Plenty of olive oil

Salt

Tahini – a runny kind

Hummus – preferably homemade

Cabbage, purple or white

½ red onion, sliced thinly

4 boiled potatoes, cold and sliced (this is optional)

Tomatoes, chopped

Cucumber, chopped

Lemon juice

Cilantro or parsley

Amba sauce, or mango chutney

4 small/medium potatoes

3-4 pita bread

How to:

Begin by washing the aubergine and slicing thinly. Then fry on medium heat in plenty of olive oil, until golden. Take about 3-5 minutes on both sides. Add some salt either while frying, or once they are done.

If using potatoes, rinse the potatoes and boil for 10 minutes until almost soft. Then place in the fridge to cool down before slicing into thin slices.

In the mean time you can prepare the vegetables. The best is to make a mix of cucumber, onion and tomatoes, which you drizzle over some lemon, cilantro and olive oil and let sit for 30 minutes.

Also, making your own hummus is the best but store bought works as well. Recipe for homemade hummus (HERE).

Recipe for homemade tahini, (HERE), however I do infact recommend storebought one for this recipe.

Once the veggies are done, heat the pita bread in the oven (200 degrees) for 2-3 minutes.

Then begin to layer the sandwich, first with hummus then cabbage, followed by the cucumber and tomatoes. Then add the aubergine and potatoes and lastly the tahini and amba sauce.

Eat warm, and don’t be scared to make a mess!!!

**Note, i have not stated any quantities for the vegetables or sauce because it is all about the quantities YOU want to use. I.e more sauce, less vegetables or vice versa 🙂 You don’t really need measurements for this recipe.

Eat and enjoy and don’t forget to tag me on Instagram (itsahealthylifestyle) if you try this recipe.

Snickers baked oats

Almost feels wrong to call this breakfast becauase it was SO GOOD.

The perfect balance of sweet and salty with the chocolate and sea salt, and the extra crunch from the salted peanuts.

All i can say is… MAKE THIS. Trust me, you will want to get up at 6am just to eat breakfast as early as possible. Also, works great as a snack in the evening when you want that sweet treat after dinner… .or is that just me?

I am not a huge fan of super sweet breakfasts, instead i prefer savoury breakfasts, so this actually works better as an afternoon or evening snack for me!

*Post contains affiliate link to Lagerhaus.se*

Baked oatmeal has become one of my favourite ways to eat oatmeal… and if i am honest, i can’t choose which combo is my favourite out of the ones i have already made, because they are all amazing!

Carrot cake baked oatmeal

Baked banana and peanut butter oatmeal!

Baked banana and apple oats! | Vegan

More flavour combos will be made in the future 🙂

So how long does baked oatmeal last… well in my household 48 hours, hahah. But it should last 4-5 days in the fridge.

Does it work to be freezed? I haven’t tested this so i can’t answer this. But it should be fine, though that is just an educated guess.

Also i used rolled oats, so i don’t know how it will work with other forms of oats… but it should work fine you may just need to adjust the amount of liquid.

To see how i make the oatmeal, you can watch my IG video, HERE

The bowl, tray and marble board are all from Lagerhaus. Unsure if they still have these variants in their collection.

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The recipe:

Using the same base as my previous baked oat recipes. In the future i will try come up with another base and see how it turns out… but why change a winning concept?

Ingredients:

200g rolled (5dl)

2 tsp chia seeds

2 bananas

C.a 150ml stevia or sugar (use avout 90g/100ml sugar)

around 100ml salted peanuts

around 150g dark chocolate, chopped

Around 100ml crunchy peanut butter

Pinch of vanilla (optional)

Sea salt

350ml boiling water

70ml plant based milk

How to:

Preheat oven to 180C.

In a bowl mix together the oatmeal, chia seeds, 1 chopped banana & sweetener. Add 350ml boiling water and mix together. Cover with a plate and allow to sit for 10 minutes.

After 10 minutes, take the plate off and add 70ml plant based milk. Add the peanut butter, peanuts & chopped chocolate. Mix. (Note, leave some dark chocolate to top when the oatmeal is baked).

Then grease a pan (or use some parchmentpaper), and pour the oatmeal in. Top with the other sliced banana, some peanuts and sea salt.

Bake in the oven around 35 minutes. If necessary cover with some parchment paper to stop from burning.

Once done allow to cool slightly before adding some extra dark chocolate, then serve with some plant based milk!

2 vegan sauces: Mustard tahini dressing & Peanut butterdressing

Something i have noticed is that people definitely want more vegan dressing and sauce recipes.

As soon as i post a recipe including a sauce or dressing i get several comments and messages all asking for the recipe. Most of the time i just throw together a mix for a dressing and hope it turns out good, however i have noticed that for the perfect sauce… you do at times want the perfect ratio of ingredients!

So i thought it was time i share two of my favourite dressings on here, and not just on my instagram page. Meaning that it is easier to link to and easier for others to search and save!

Also, i will be making a masterpost of sauce/dressing recipes so that you can just save that page to go back to whenever you need a sauce or dressing 🙂

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So first up is a peanut sauce!

60g peanut butter (creamy)

2tbsp soy sauce (japanese)

1tbsp lime juice

1tsp light brown sugar or maple syrup

1cm ginger, grated

1 small garlic clove, crushed

optional: chilli flakes

Mix all the ingredients together, add a little water if you want to make the sauce thinner!

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And next up is a Mustard tahini dressing:

 

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Ingredients:

2 tbsp Mustard (i used dijon) but you can also use a sweet variant if you want

Tahini, around 50-80ml (use the runny kind)

1,5tbsp apple cider vinegar

around 1/2tsp lemon juice

Salt & pepper

*Optional, add some sweetness by adding around 1-2tsp syrup

Mix together and enjoy!

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Tofu butter “ch*cken” with potatoes!

As you may have noticed by now… i am not so great at using spices in my recipes. I really wish i was better at it, but i seem to just stick to the basic salt, pepper, paprica, onion and garlic.

But i do want to get better at trying different seasonings and spices, because well…. how you season and spice a food or recipe can make SUCH a difference.

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And this time i decided to try the spice mix, “Garam Masala”, which is made of the spices such as cardamom, nutmeg, coriander, cumin, cinnamon, clove, nutmeg etc This spice mix is often found in indian food and has a sort of sweet taste – which work great with a coconut cream base!

Some other similar dishes: Sweet potato and peanut butter stew.,Creamy cauliflower and tofu curry with sundried tomatoesCauliflower, chickpea and tofu currySaffron cauliflower curry    but this one is one of my top 3 favourites now!

The sweet potato and peanut butter stew is still one of my favourite stew/curry mixes!

This turned out to be a creamy and super delicious dish which i will definitely be making again! Note…. it is of course best served with rice (i imagine!), but i didn’t have any at home and am not a huge fan of rice so paired with potatoes – and it still worked great 🙂

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Ingredients:

250g tofu

1 tbsp cornstarch

3 tbsp oil (prefarbly fcoconut, but whichever you have at home work fine!)

Spice mix: 1tsp garam masal, 1/4 tspchili powder, 1/4 tsp curry powder, pinch of salt and pepper

Sauce:

400ml coconut milk

3tbsp tomato paste

1 small onion, diced

Spice mix: 2tbsp oil, 1tbsp garam masal, 1/2 tsp grated ginger, 1/4 tsp chili powder, 1tsp curry powder, salt and pepper

Lime

Serve with: Rice/broccoli/Naan bread

How to:

Begin by chopping the tofu into medium sized squares. Place in a bowl and pour over the seasoning (garam masala, chili powder, curry powder, cornstarch, pinch of salt) as well as 2 tbsp oil. Mix until combined.

Then pour the tofu mix into a frying pan and fry on medium heat until the tofu is brown and crisp. Takes around 10-12 minutes – flipping the tofu after half the time.

Pour the tofu into a bowl and begin making the “butter/cream” sauce.

Pour a little oil in the frying pan and add the diced onion, frying until golden brown. Then aff the seasoning (garam masala, ginger, chilli powder, black pepper, curry powder and pinch of salt), as well as a little more oil.

Add in the coconut milk and tomato paste and bring to a boil. After c.a 30-60 seconds reduce the heat again to a simmer. Fold in the tofu and allow to simmer for 5-10 minutes until the sauce has thickened!

Squeeze over a little ime and serve with some rice and parsley/corianderlrm_export_332888974037243_20190324_170556782.jpeglrm_export_333590806291356_20190324_171738614-e1553672025613.jpeg