39 Steps in O’Connor has just started a new lunch menu which has a handful of vegan options, including this Sesame Crusted Tofu which is DELICIOUS.
Have you heard about Rawsome Earth Cafe in Cooma? Offering so much yumminess its hard to choose a great healthy choice for a day trip or on the way to the snow.
Located 95 Commissioner st Cooma in Earth Song Wellness building behind Coles and opposite anytime fitness. The centre offers a variety of practitioners, yoga and a great little gift shop full of unique gifts from hand selected crystals to warm winter jackets there is something for everyone with 30% off d
Selected sterling silver gemstone jewellery well worth the drive 😘🙏🏼🙌
Thai Herb in Harrison have a lot of new vegan options on their online takeaway menu, just look for the little ‘V’ with a leaf sprout. Tried a vegan option Pad Thai. Other folks had the veggo option. Mine was full of veggies, fresh and tasty, theirs was mostly egg, little fresh veggies and too salty. I’d go back!
I’ve had a few requests for this recipe so I thought I’d chuck it up here
Though this serves 6-7 decent meals, it works just as well halved.
Potato and Kalamata Olive Stew
150ml olive oil
1.5kg potatoes, cut into medium chunks (about as big as a ping pong ball )
1 bulb of garlic peeled and coarsely chopped (feel free to add more, it loses some of its flavour after cooking)
600g jar of kalamata olives, sliced up
500g jar of sundried tomatoes, chopped
250ml wine (red or white, doesn’t matter)
250ml stock (again, whatever)
5 tablespoons of dried mixed herbs
Using a large soup pot, heat the oil on medium-high and add the potatoes and garlic. Cook until the garlic gets a bit seethrough.
Add the tomatoes, olives, herbs, wine and stock and mix well.
Cover the pot and let it simmer (stirring every once in a while) until the potatoes are done to your liking. Mine take about 25 – 35 minutes.
Serve with crusty bread and a green salad.
Done, go eat
Rainbow Nourishments is a food blog and raw cake business based in Canberra celebrating colourful vegan food. In this class Anthea, the owner of Rainbow Nourishments. For the upcoming Rainbow Nourishments workshops go to: http://www.rainbownourishments.com/events/
A well planned vegan diet can easily supply your daily protein needs. Legumes, grains, nuts, seeds, plant-based milks and vegetables are all good sources of protein. However a vegan diet can also fall short in protein if it relies too heavily on fruit (like in some raw vegan diets) or incorporates too many vegan processed foods (confectionary, crisps, biscuits, refined foods).
Protein needs are very individual and are related to factors such as body mass, activity and age. Protein needs are greater if you are pregnant or breastfeeding. There are also some medical conditions that increase your protein needs. Speak to a health professional if you need help working out your protein requirements.
An average weight male will need a minimum of 60g protein per day. Let’s take a closer look at the protein content of some common vegan foods and see how easy it is to achieve this goal.
|Tofu (firm) ½ cup = 100g||13|
|Tempeh ½ cup = 100g||19|
|Lentils ½ cup cooked||7.8|
|Chickpeas ½ cup cooked||6.3|
|Edamame ½ cup||10|
|Kidney beans ½ cup cooked||7|
|Soy beans ½ cup||15|
|Sanitarium Vegie D’light Vegie Roast (120g serve)||20g|
|Falafels – 3 (50g)||7|
|Almonds 30g (25 nuts)||6|
|Cashews 30g (25 nuts)||6|
|Peanut Butter 1 tbsp||4.5|
|Hemp seeds ¼ cup||13|
|Chia seeds 1 tbsp||2.5|
|Tahini 1 tbsp||3.6|
|Pumpkin seeds ¼ cup||10|
|Flaxseeds ¼ cup||7|
|Soy milk 1 cup||9|
|Rice Milk 1 cup||1.5|
|Protein enriched Rice milk 1 cup||3.7|
|Almond Milk 1cup||1.5|
|Soy yoghurt 200g tub||3.6|
|Coconut yoghurt 170g tub||1.4|
|Amaranth 1 cup cooked||9.4|
|Oats 1 cup cooked||6|
|Quinoa 1 cup cooked||8|
|Brown rice 1 cup cooked||4|
|Kamut 1 cup cooked||12|
|Millet 1 cup cooked||6|
|Vegetables and fruit per ½ cup||0.5-2|
Note that there is a large variation in the protein content of plant-based milks. Soy milk contains the most protein at 9g per cup however most other plant based milks are poor sources of protein. Some plant milk are enriched with protein . (Look out for future updates on both soy and plant based milks)
So in order to achieve his minimum 60g of protein per day, our average male could aim for:
Breakfast: Chia breakfast pudding 2tbsp chia seeds + 1 cup protein enriched rice milk + 2 tbsp flaxseeds/flaxmeal + cinnamon + 1 serve fruit
Lunch: Quinoa Salad 1 cup cooked Quinoa + ½ cup edamame beans + 1 cups salad vegetables + drizzle of olive oil and lemon juice
Dinner: Dhal 1 cup cooked lentils + 1 cup cooked brown rice + 1.5 cups cooked vegetables
Snacks: 30g almonds + 1 serve fruit + 1 slice sourdough bread with ¼ avocado
Total protein = 70g/2000 calories
It is better to get your protein from whole foods as they contain other key nutrients such as iron, zinc and calcium. If you rely on protein powders to reach your protein target it can be harder to meet your requirements for these other vital nutrients. However, there may be times where a protein powder may be useful. Vegan athletes, growing teenagers or elderly vegans may find a protein powder can help meet their higher protein needs. Vegan protein powders are based on plant proteins such as pea, soy and rice. Such supplements provide between 15 and 25g protein per serve.
Written by Linda Smillie – Accredited Practising Dietitian, Accredited Nutritionist. BSc, Grad Dip Nut Diet
I am a Canberra based dietitian who specialises in plant based diets and gastroenterology. If you are new to plant based eating or a long term vegan I can help make sure you are getting all the essential nutrients you need to optimise your health. I practise at Waramanga and Garran. Email me at email@example.com for more details.
Hi everyone! Went to Belconnen Asian Noodle House for dinner tonight – I usually get take away but tonight I dined in and thought I’d check to see if there was anything else I could eat, and to my surprise found a vegan section!! Just thought I’d share for those who aren’t already aware
Vegan Menu Update!
At Cafe Essen located at 6 Garema pl in Civic, we now have a new range of vegan menu item’s:
- Vegan Sweet Potato & Pumpkin Stack.
- Vegan Stuffed Zucchini.
- Pumpkin & Sweet Potato Salad
- Spicy Tofu & Brown Rice Salad
And the Soups of the day including:
- Green vegetable
- Tomato & Basil.
Come feast your eyes on our new delight’s!
Review By Lisa Green (2016)
Location: Shop 5 6 Garema Pl, Canberra, Australian Capital Territory
Cafe Essen is somewhat of a Canberra institution located between Garema Place and Bunda Street in Civic. With a vast loose leaf tea selection, different coffee roasts to choose from and a pretty good hot chocolate it’s a great spot to catch up with others.
There are a range of clearly marked vegan options on the menu as well as the specials board. Meals include a vegan mexi-burger (kidney bean and corn chip patty with guacamole, jalapeno and vegan aoli in a bun) and a vegan breakfast bagel (baked beans, scrambled tofu, spinach, roasted capsicum and pepitas over a toasted bagel). There are also a number of items that can be made vegan or may be vegan, such as the bruschetta, curry, various salads and the soup of the day.
For a sweet treat Cafe Essen currently stock vegan cupcakes from Crafted and also have dairy-free smoothies that are vegan.
The vegan menu at Kokomo’s. We had the flat bread, popcorn, sweet potato and the okra. All delicious!
PSA: Elk & Pea have a delicious vegan brekky option on their menu at the moment. 😊❤️🌱☮️
Be sure to specify the vegan chai
Smith’s Alternative will now be proudly stocking RealChai vegan chai powder! Meaning you can absolutely come in for a 100% vegan chai latte with soy or almond milk ❤️❤️
Newwwwww things at Smiths! Some new breakfast options, garlic bread (subject to availability because I literally eat it by the kilo) and a loaded sweet potato 😍 hope to see you soon!! ❤️
Original Post By Erin McKay, Manager, Smith’s Alternative Cafe and Bar
Hi everyone! If you haven’t already, you should come by Smiths Alternative, we are baking in the cafe, and have LOTS of vegan goodies! 🙂 we use Bonsoy in our coffees, and are looking for any and all criticisms and advice on what you’re looking for 🙂 we’re open 7am til late, so come check us out! xo
At the moment we’ve got wraps and sandwiches, I use nuttelex, and we will be working on expanding a bit more, but it’s mostly baked goods. The chocolate tart in the top right is gluten free as well as vegan :).
Recipe by Francine Horne
I found this recipe years ago in a magazine. It is cheap and easy to make. I have simplified it even more.
1 can brown lentils
1 cup uncooked Basmati rice
1 cup uncooked macaroni
2 onions, thinly sliced
2 tbsp olive oil
4 cloves garlic (or 4 teas minced garlic)
1 can crushed tomatoes
1 can chickpeas
1/2 teas (or more!) teas chilli flakes
Salt and black pepper to taste
Crispy Onion Garnish
2 onions, finely sliced
Oil for deep frying
- Boil and cook rice and macaroni separately.
- Meanwhile heat oil in large frying pan over medium heat.
- Add onion and garlic. Cook and stir until onion is lightly browned.
- Pour in the tomatoes and season with chilli flakes.
- Simmer for 10 mins, add a little water if necessary.
- Season with salt and pepper. Set aside.
- For an addional crispy layer of onions, heat 2 tbspns oil in a large frying pan and fry sliced onions until a deep golden brown, stirring frequently.
- Remove with slotted spoon and place on paper towels.
- Mix the cooked rice and the lentils.
- You can put it in layers like the Egyptians do, or just mix it all together. The egyptian way is to start with a bottom layer of mixed rice and lentils. A second layer of macaroni followed by a layer of sauce mix and a top layer of chickpeas. Add the fried onions on top to garnish.
New Vegan Menu (As of May 2017):
- VEGAN SUPREME: Tomato base, vegan ham, vegan pepperoni, mushrooms, roasted red capsicum, spanish onion, fresh capsicum, olives, chunky cut pineapple topped with vegan mozzarella.
- VEGAN VEGI PESTO: Tomato base, baby spinach, mushrooms, roasted red capsicum, grilled eggplant, cherry tomatoes topped with vegan mozzarella garnished with vegan basil pesto aioli.
- VEGAN PEPPERONI: Tomato & olive base, vegan pepperoni, spanish onion, fresh green capsicum, chilli flakes topped with vegan mozzarella.
- VEGAN MEXICAN: Salsa base, vegan chorizo, spanish onion, jalapeÃ±os topped with vegan mozzarella with a side of avocado salsa & corn chips
- VEGAN PERI CHICKEN: Tomato base, vegan chicken, red roasted capsicum, caramelised onion, fresh capsicum, pineapple topped with vegan mozzarella garnished with vegan peri peri aioli.
- VEGAN BARBECUE CHICKEN: Smokey barbecue base, vegan chicken, spanish onion, vegan feta cheese, mushrooms, spring onion topped with vegan mozzarella.
- VEGAN CHEESY GARLIC BREAD
- VEGAN CHOCOLATE PIZZA: Vegan chocolate base, fresh strawberries and banana topped with vegan chocolate sauce drizzle and icing sugar.
- VEGAN DARK CHOCOLATE DOUGHNUT
Just had a chat with the owner of Walter G’s! He’s going to make sure they never run out of daiya cheese again and is getting the hook up from the supplier AND due to the vegan pizza’s being such a popular demand they are going to create FIVE new vegan pizza’s and a vegan dessert! 😍