Easy Vegan Ratatouille

October 11, 2024 / Lyn Jones / 0 Comments

This quick and easy vegan ratatouille is a colourful, naturally gluten-free one-pot meal that’s ready to eat in about 30 minutes – colourful & rustic.   Servings: 6-8

Ingredients
1 T olive oil (use water to saute for oil-free)
1 large onion, diced
4 cloves garlic, chopped finely
1 large eggplant, diced into ¾ inch pieces
2 large zucchini, diced into ¾ inch pieces
2 large bell peppers, deseeded & cut into ¾ inch pieces
900g or about 8 large fresh tomatoes, diced into chunky pieces
1 tsp freshly ground black pepper
2 tsp salt
1 tsp dried rosemary or 1 fresh sprig , or 1 teaspoon Herbs de Provence
1 tsp fennel seeds, optional but recommended
1 large bay leaf
sugar if tomatoes are not sweet enough

1.  Place a large pan that holds at least 5 to 6 quarts/litres, over medium heat & add the olive oil.
(If you are wanting to keep the recipe oil-free use a little water to saute instead).

2.  When hot, add the onions & cook for 7-8 mins til translucent.
Add the garlic & continue cooking for another 2 minutes, stirring frequently.
Add all of the other ingredients, give it a good stir & allow to come to a steady simmer. Do not add any liquid. There is enough moisture in the vegetables.
Cook for 15 to 20 mins or til veges are tender & tomatoes have mostly broken down.
Remove the bay leaf before serving.

3. Ratatouille can be eaten as a side dish or a main dish. Serve simply with a drizzle of good extra virgin olive oil and some baguette, no knead focaccia, or crusty bread to mop up the delicious juice.

It’s also really good with fluffy rice, pasta, grits, polenta, or mashed potatoes. A sprinkle of fried capers or crumbles of vegan feta, parmesan or ricotta are very welcome additions too!

NOTES
– Store in an airtight container in the fridge for up to 5 days. The flavours keep getting better and better! It also freezes well for 3 months. Defrost overnight in the refrigerator before reheating.

– To oven bake:  Simply saute the onions and garlic, then add everything to a large, ovenproof dish. Cover with a lid or some foil and bake at 400°F for 45 to 50 minutes, or until the vegetables are tender.

VEGAN SEED BREAD

May 8, 2023 / Lyn Jones / 0 Comments

((https://runningonrealfood.com/seed-bread/print/27660/)
This delicious, hearty, dense seed loaf is packed with fiber, protein and healthy fats.
It is low-carb  with a nutty, earthy flavour and chewy texture 

INGREDIENTS
1 cup (150 g) raw sunflower seeds
1/2 cup (80 g) pepitas (raw pumpkin seeds)
1/2 cup (approx. 70 g) mixed seeds of choice (choose from hemp seeds, more raw pumpkin seeds (pepitas) and sesame seeds)
1/4 cup (30 g) ground flaxseed
1/4 cup (45 g) chia seeds
1/4 cup (45 g) psyllium husk powder – this is the binder for the bread! (double if just husks)
1/2 tsp sea salt
1/2 tsp powdered stevia or 10-20 drops liquid stevia (optional but recommended, see notes for alternatives)
1/4 cup (60 g) Tahini
1.25 cup water (295 mL)

INSTRUCTIONS
1.  Preheat the oven to 190 C FF.  Line loaf pan (8.5 x 4.5 x 2.5 in) with parchment paper (with ends sticking out over the sides so you can lift it out of the pan).

2.  All into a large mixing bowl except the tahini & water – stir to combine. Add tahini & water, stir into a thick, doughy paste.

3.  Place into a lined loaf pan – spread evenly/press with hands into pan until flat. Bake 50 mins.
If you tap the loaf and it sounds hollow, it’s done. If not, return to the oven for a little longer.

4.  Remove from oven. Let sit 2 mins then use parchment paper to lift the loaf out of the pan. (You may need to run a knife along the edges that don’t have parchment paper covering them).

5.  Let cool on a cooling rack for 15 minutes before slicing into 12-14 slices. Store in an airtight container the fridge for up to 1 week or freezer for up to 3 months.

6.  It will keep in the fridge for 1 week or can be frozen for up to 3 months. It is perfect for toasting!

NOTES
A mix of finely chopped nuts – almonds, walnuts, hazelnuts or pecans can replace up to 1 cup of the seeds. Made with walnuts is delicious too!

The stevia is optional but I find a hint of sweetness really improves the final taste. Alternatives include monk fruit sweetener to keep it sugar-free, otherwise maple syrup or coconut sugar.

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