Rawsome Earth Cafe, Cooma

Original Post by Trish Nubel

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 😘🙏🏼🙌

Potato and Kalamata Olive Stew Recipe by Gareth

Original Post by Gareth

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

Ingredients

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

Method

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

Where do you get your protein? by local accredited dietician/nutritionist, Linda Smillie (BSc, Grad Dip Nut Diet)

Rowena’s IYATO Salad (Click image for recipe)

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.

Food Protein (g)
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:

BreakfastChia 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

Protein Powders

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 smillielinda@gmail.com for more details.

New Vegan Menu Items at Cafe Essen, Civic – Updated 26 June 2017

 Cafe Essen

Vegan Menu Update!

Original post

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: 

  • Lentil
  • 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.

Smiths Alternative Cafe & Bar, Civic (Updated Menu 9 June 2017)

Smiths Alternative

Be sure to specify the vegan chai

Original Post by Sarah Michelle Thomson (21 June 2017)

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 ❤️❤️

Original Post by Sarah Michelle Thomson (9 June 2017)

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 :).Smiths Alternative

Kushari – a traditional Egyptian dish (Recipe simplified by Francine)

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.

Serves: 6

Ingredients:

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

Instructions:

  • 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.

Round Pizza (Formerly Walter G’s) New Vegan Pizzas + Dessert! – May 2017

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, jalapeños 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

Sweets:

  • VEGAN CHOCOLATE PIZZA:  Vegan chocolate base, fresh strawberries and banana topped with vegan chocolate sauce drizzle and icing sugar.
  • VEGAN DARK CHOCOLATE DOUGHNUT

Original Post by Laila – April 2017

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! 😍

Click here to see the excitement on the Vegan ACT Group