Recipes, Therese Elgquist

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Brunch Wok with Oatmeal, Mushrooms and Almond Dressing

The idea is simple; toss in a few different vegetables (select by season and what is available in the store) and a couple handfuls of legumes in a wok pan (ordinary frying pan also works of course), fry until al dente. Add some kind of grain and a handful of leaf spinach. Plate up and drizzle over a dressing or sauce and serve with crispbread or your favorite bread. Done!

So, let’s get to wok-ing!

Brunch wok with oatmeal, mushrooms and almond dressing
(2 servings)

3/4 cup of oatmeal, preferably soaked overnight
1/2 small red onion
100 grams of oyster mushrooms, or other preferred mushroom
2 carrots
1/2 apple
1 can black beans (drained)
1 handful fresh spinach
1 small handful fresh parsley
sprinkle in some fresh chopped dill
sea salt and freshly ground black pepper

Almond dressing:
1 tablespoon almond butter
1 1/2 tbsp water
1 teaspoon apple cider vinegar
1 pinch sea salt

For serving:
seedy crispy bread

Cook the oats according to the instructions on the packaging. 2-3 minutes if pre-soaked. Allow to cool slightly, fluff with a fork.

Peel and finely chop the onion. Fry in a splash of water in a wok pan until softened. Grate the carrots. Slice the mushrooms. Dice the apple. Add everything into the wok pan and stir for a few minutes.

Pour and rinse the black beans. Chop parsley and dill. Add to the wok with the spinach and remove from the heat.

Mix together the ingredients for the almond sauce, taste with salt.

Divide the oatmeal into two bowls, drizzle over almond dressing and serve with a seedy crisp bread.

Please follow Therese Elgquist on Instagram @plantbasedbythess, or continue to be inspired by Therese’s website plantbasedbythess.com

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Recipes, Therese Elgquist

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Bircher Muesli with Plum Compote

No matter how much I love oatmeal (and it’s a lot), I rarely have the craving for a warm  bowl of it during the summer months. I would rather have something refreshing and preferably something that can easily follow with me to the beach for a breakfast out in nature. 

Bircher muesli? If you’re not familiar with it-is a popular breakfast dish in Germany and Switzerland that is very similar to the trendy overnight oats, but with muesli as a base instead of just plain oatmeal. The name comes from the Swiss man who is said to have come up with the recipe in the early 1900’s.

Add oatmeal and seeds, or a ready-made muesli, soak in the evening, and you have a really creamy and saturated raw-like porridge ready to eat in the morning. You can eat it cold or let it sit out for a while to come to room temp before eating it. Technically you could even heat it up if you are going for a hot porridge but that’s not what we’re doing today.

Bonus tip: make a larger batch of the plum compote, it can store for a week with a tight lid, and it’s good on an array of dishes.

Bircher muesli with Plum Compote
(2 servings)

1 red apple, unpeeled and coarsely grated
1 cup oatmeal
2 teaspoons of ground cinnamon
1 teaspoon ground cardamom
2 tablespoons pumpkin seeds
2 tablespoons chia seeds
2 tablespoons flax seeds
¼ cup dried organic fruit or berries
½ cup unsweetened preferred yoghurt
1 cup of water

Plum Compote:
2 plums, diced
¼ cup water
1 tablespoon chia seeds

Combine all of the muesli ingredients in a bowl. Stir again after 10 minutes to avoid clumps. Split into two bowls or in glass jars to create a portable breakfast for the next day. Leave to rest in a cool place for 8 hours or overnight.

Simmer the plums with the water in a saucepan until they softened and mix into a puree with a stick mixer. Stir in the chia seeds. Stir again after a few minutes to avoid clumping. Cool for 5 minutes.

Top the bircher muesli with plum compote before serving.

Tip!
Try varying the fruit in the compote. Replace the plum with raspberries, strawberries or rhubarb (+ maple syrup to offset the tartness).

 

Please follow Therese Elgquist on Instagram @plantbasedbythess, or continue to be inspired by Therese’s website plantbasedbythess.com. Photo: Fanny Hansson (The new green protein, Bonnier Fakta).

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Recipes, Therese Elgquist

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A Have a Good Morning Smoothie

And of course it’s gonna be a green one! I’ve been on a smoothie kick lately and drink at least one a day – often for breakfast. But, because I also like something to chew on as well I often eat a small bowl of yogurt, berries and granola to compliment my smoothie. A perfect summer combo, if you ask me!

When I blend up my smoothies I usually think of ingredients based on colors, and happily make smoothies in a specific color – this is a simple and creative way to create variety in your smoothie making. Plus the pretty colors make them even more appetizing!

Some examples:

Orange smoothie: carrot, sea buckthorn, banana, cinnamon, cardamom, oatmeal
Red smoothie: strawberries, orange, soaked buckwheat, peanut butter, water
Blue smoothie: blueberry, lingonberry, cauliflower, fresh dates, almond butter, almond drink
Green smoothie: See below!

Green Good Morning Smoothie
(2 large glasses)

2 stalks of celery
2 handfuls of fresh spinach, or 1 handful frozen
1/2 fennel bulb
1/2 lemon, zest + freshly squeezed lemon juice
1 cm ginger
1 green banana
1 handful fresh basil or mint
2 fresh dates, pitted
1/2 -1 tsp chlorella (optional, add a nutrition boost and gives an extra nice green color)
water or any unsweetened plant drink

Topping:
hemp seeds

Cut the vegetables into smaller pieces. Peel the banana. Put everything in a high-speed mixer, add a little water so that everything is covered, mix until completely smooth. Add more fluid if you prefer a thinner consistency for your smoothies.

Please follow Therese Elgquist on Instagram @plantbasedbythess, or continue to be inspired by Therese’s website plantbasedbythess.com

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Recipes, Therese Elgquist

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Tofu Scramble with Steamed Veggies, Green Pea Hummus, Salad and an Almond Dressing

The day I discovered that tofu scramble was one of my favorite dishes, I served it just like this. Tofu scramble tastes good, is easy to throw together, cooks fast and can be served on a rye toast to brunch as well as in a lunch or dinner bowl alongside some vegetables. Or, why not in a wrap? And not least of all, it definitely pairs well with an almond dressing.

When I cook root vegetables with thin peels (think carrots and parsnips) I always let the peels remain. It give flavor and texture while being very nutritious. In addition, peeling is seriously boring.

Please feel free to vary the vegetables more according to what’s in season where you live. Since it’s spring, now would be a great opportunity to add some asparagus and other early premiering veggies, and as summer gets going you could choose green beans and tomatoes of all shades.

Tofu Scramble with Steamed Veggies, Green Pea Hummus, Salad and an Almond Dressing
(4 servings)

500g/18 oz. of firm organic natural tofu
1 yellow onion
1 garlic clove
1 tsp ground turmeric
1 tablespoon nutritional yeast / brewer’s yeast
2 tablespoons plant-based milk (soy or oat)
1 handful of fresh parsley, chopped
Sea salt and freshly ground black pepper

Green pea hummus:
250 grams / 1 cup of frozen green peas, thawed
1 garlic clove, crushed
1 tablespoon light tahini
1 large handful fresh herbs, or 2 tablespoons frozen herbs, such as basil or parsley
½ -1 teaspoon ground cumin
1 tbsp apple cider vinegar
sea salt and freshly ground black pepper

Almond Dressing:
¼ cup almond butter
½ cup water
1 teaspoon apple cider vinegar
1/2 teaspoon ginger, grated
sea salt and freshly ground black pepper

For serving:
mixed salad
sprouts
seed crispbread

Peel and cut onion into boats, peel and chop the garlic. Fry the onions and garlic in a frying pan in a splash of water until softened. Drain the tofu and crumble into the frying pan, cook with medium heat until everything is warm. Mix in the turmeric, nutritional yeast and plant milk while cooking for a few minutes more while stirring, until everything gets a nice color. Remove from the plate and add the parsley. Season with salt and pepper.

Scrub the root veggies and cut into smaller pieces. Steam for about 5-7 minutes until they soften but still have a crispy core.

Mix together the ingredients for the humms in a food processor. Season with salt and pepper.

Mix together the ingredients for almond dressing until creamy. Add more water if desired. Season with salt and pepper.

Divide the tofu scramble and steamed veggies into four bowls. Top with green pea hummus, mixed salad and sprouts, and drizzle over almond dressing. Serve with a seed crispbread or a piece of rye toast beside it. Enjoy your meal!

You can follow Therese Elgquist on Instagram @plantbasedbythess, or find even more inspiration on Therese’s website plantbasedbythess.com. Also take a look at her books The new green salad and The new green protein.

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