Category Archives: nutrition

Picture of a lentil vegetable soup with soy yoghurt and parsley

Vegetable lentil soup

nutrition, , ,

Yoga Kitchen – Simple, healthy, plant-based

Go for lentils in your soup

Choosing plant-based food also offers opportunities to break away from the unhealthy traditions of our traditional, animal-based eating habits.

The main issue in switching from a classic omnivorous diet with (too much) meat, fish and dairy to a more or even completely plant-based diet is about a protein transition.
Animal proteins are replaced by plant-based proteins. This has health benefits, provided you do it properly and sensibly. If we all do this at the same time, the collective result, i.e. the sum of what we do as individuals, has immense benefits for the environment and saves a huge amount of animal suffering and animal lives.

New habits

It is often a challenge to make this transition. We are less familiar with plant-based protein sources. We have to learn new habits.
A good way to consume (more) plant-based proteins is by eating legumes. Legumes include all types of beans, peas and also the many types of lentils. A good way to eat lentils every week is by systematically incorporating them into soups. This is very easy to do. Of course, there are excellent recipes for lentil soups in all kinds of cookbooks, which you can follow to the letter and to the gram. With exactly the same vegetables and herbs as in the recipe.
However, you can also use a generic or general basic recipe for vegetable soup with lentils, in harmony with the fresh vegetables available each season.

What ingredients do you need for such a lentil and vegetable soup?

  • 100 to 150 g dry lentils or approx. 180 to 200 g pre-cooked lentils from a jar or tin
  • 1 litre vegetable stock, unsalted if possible
  • approx. 250 g of the “star vegetable”, the main vegetable in your soup that will determine the flavour and colour
  • one onion
  • a carrot
  • 1 sprig of green or white celery
  • dried herbs of your choice
  • black pepper
  • 1 teaspoon extra sea salt (optional)

The star vegetable could be pumpkin, broccoli, fennel or celeriac, to name but a few.
The herbs could be cumin, thyme, oregano or fennel seeds.
As for the lentils, you can choose one of the many varieties available:

  • blonde lentils
  • brown lentils
  • red coral lentils
  • yellow lentils
  • green lentils
  • etc.

Preparation method

  1. If necessary, soak the dry lentils in plenty of water for a few hours, then drain the soaking water and rinse the lentils.
  2. Chop the onion, peeled carrot, celery and star vegetable into pieces.
  3. Pour a little stock into a large saucepan and place over the heat.
  4. Sprinkle the herbs into the stock and bring to the boil.
  5. Add the chopped onion to the herbs in the stock and heat until it becomes slightly translucent.
  6. Pour the drained lentils into the pan and stir in with the onion and herbs.
  7. Then add the chopped carrot, celery and the remaining vegetables. Stir well.
  8. Finally, pour the rest of the vegetable stock over it.
  9. Bring to the boil again with the lid on the pan and cook for 20 to 25 minutes until done.
  10. Finally, blend the soup with a hand blender or in a blender.
  11. And at the end, add black pepper and salt to taste.

It is in the interest of your health to keep your salt intake on the low side.
And you’re done!
Serving tip: When serving, sprinkle some finely chopped fresh seasonal herbs over the soup. This adds extra flavour and nutritional value. Think of parsley, coriander, chives, spring onions, dill, etc.

How can I save energy when cooking?

You can cook the soup in a traditional saucepan with a lid. You can also use a pressure cooker, which halves the cooking time. A pressure cooker is much more economical to use. It is well worth the investment if you often eat beans and chick peas and want to cook them yourself.
In both cases, you can transfer the hot pan to a so-called “hay box” (also known as a “hay madam”) and leave it to cook further in a well-insulated environment without using any more gas or electricity. A modern hay box is no longer filled with hay or straw, but with old blankets or an old duvet. This insulates the pan, keeping it hot for hours and allowing your dish to cook slowly but surely.

Balance and variety

Legumes are good meat substitutes. An interesting fact is that their amino acid profile is not the same as that of animal products. Their relative low amount of the the amino acid methionine is automatically compensated for by simply eating cereal products. Cereal grains are very rich in methionine. Legumes and cereals therefore complement each other perfectly. And you don’t have to eat them together in the same meal. Think, for example, of a slice of wholemeal bread or a cereal cracker to eat with this soup. If you eat a varied plant-based diet, you don’t even need to pay attention to this issue.

How much protein do lentils contain?

Lentils contain a considerable amount of plant-based protein: about 23 g per 100 g of dry seeds. But of course, you don’t eat those seeds dry. Cooked lentils still contain 9 to 10 g of protein per 100 g of ready-to-use product.
They are also rich in minerals and contain a considerable amount of vitamins.

Participate in our cooking classes:

Cooking Workshops

Read more about plant-based nutrition and health:

Read more about plant-based food

Find out about yoga and yoga classes in Schaerbeek:

Check out our yoga classes here:

View our full range of yoga classes

A circular bread pudding on a blue plate

Vegan Bread Pudding

nutrition, recipes, , ,

Yoga Kitchen – Simple, healthy, and plant-based

Stop waste and give your old bread a second life

Here is a simple recipe for 100% plant-based bread pudding, without animal milk or eggs. Eggs are mainly used in baking because they add a certain structure or texture.
In plant-based cooking, we can solve this by using natural substitutes such as:

  • a “flaxseed egg”: two tablespoons of ground flaxseed soaked in three tablespoons of water for half an hour
  • a mashed banana
  • apple sauce

What ingredients do you need for a pudding about 18 cm in diameter?

  • 200 g stale bread
  • 50 g raisins, soaked in lukewarm water to rehydrate them, rinsed
  • 5 pitted medjoul or mazafati dates, chopped
  • 1 ripe banana (brown spots on the skin are a plus)
  • 2 tablespoons of ground flaxseed, pre-soaked in 3 tablespoons of water
  • 1 tablespoon of cinnamon
  • 2 teaspoons of baking powder
  • approx. 300 ml plant-based milk, such as soy milk

A pinch of salt is not necessary because bread already contains (more than enough) salt.

Preparation

It’s very easy.

Pre-soaking the bread, flaxseed, and raisins

  1. Break or cut the bread, including the crusts, into pieces.
  2. Place the pieces of bread in a sealable container and pour the plant-based milk over them. Mix well.
  3. Place in the refrigerator for a few hours or overnight to soften the stale bread.
  4. Pour the raisins into a small bowl and immerse them with water and leave to soak.
  5. Drain the raisins and rinse them.
  6. Mix the 2 tablespoons of ground flaxseed with three tablespoons of lukewarm water and leave to swell for half an hour.

Make and bake the pudding

  1. If you have a regular oven, preheat it to 180°C. If you have a convection oven, preheating is not necessary.
  2. Put all the ingredients except the raisins in a food processor with an S-shaped blade and blend until smooth.
  3. Then add the raisins and mix.
  4. Take a baking tin (round, approx. 18 cm, or square, 18 x 18 cm).
  5. Line the baking tin with baking paper or grease the sides and bottom with oil.
  6. Pour the batter into the tin and spread evenly.
  7. Place in the bottom of the oven and bake at 180°C for 35 to 40 minutes.
  8. After baking, remove from the oven, allow to cool slightly, then remove the pudding from the pan and place on a wire rack to cool further.

That’s it!
This delicious bread pudding will keep in the refrigerator for a few days, but I’m sure you’ll devour it in no time.
Congratulations: you’ve transformed your stale bread into a nutritious pudding that you can enjoy for breakfast.

About food waste

Food waste is a huge problem in our time. It is also one of the reasons why modern agriculture has such a high ecological footprint. After all, we don’t eat a large part of the food that is grown and produced, and it goes straight into the trash. For a long time, I thought that most food was wasted in supermarkets. This is because the shelves are always kept full and many products pass their expiration date.
This now appears to be incorrect. Statistically speaking, we waste most food at home, in our households. So, as consumers, we have a lot to answer for.
Previous generations were much more adept at finding solutions to ensure that nothing went to waste.
Bread pudding is an example of such a solution. Traditional bakers do it too: they turn unsold bread and pastries into something new. As a child, I always thought it was delicious and filling, a real treat.

Vegan bread pudding, per 100 g of product

The values are approximate and based on the use of whole wheat bread and soy milk.

Energy Carboh. Sugars Fat Sat. Fat Protein Fibre Salt
595,65 kJ/142,50 kcal 27,60 g 12,54 g 2,54 g 0,37 g 5,35 g 3,76 g 0,25 g

Participate in our cooking classes:

Cooking Workshops

Read more about plant-based nutrition and health:

Read more about plant-based food

Find out about yoga and yoga classes in Schaerbeek:

Check out our yoga classes here:

View our full range of yoga classes

A slice of fried marinated tofu on toast

A fishy tofu marinade

nutrition, recipes, , ,

Yoga Kitchen – Simple, healthy, and plant-based

The familiar taste of fried fish, fully plant-based

Reducing or completely eliminating meat from your diet is a first step towards a healthier environment and better health. The same applies to fish. However, this does not detract from the fact that many people truly enjoy the taste of fish. The good news is that you can bring that typical, rich aroma of the sea into your dishes in a plant-based kitchen by using seaweed and a few other ingredients.
On a Persian blog, I found a recipe for a marinade that makes your plant-based protein source (such as tofu or tempeh) taste just as good as your fish dishes of yesteryear.

What ingredients do you need for 500 g of fish-flavoured tofu?

These are the ingredients for the marinade:

  • 6 cloves of garlic
  • 5 tablespoons of white wine vinegar (apple cider vinegar also works)
  • 2 tablespoons of soy sauce (tamari)
  • 2 teaspoons of salt
  • 1 teaspoon of black pepper
  • the juice of one medium lemon
  • 1 tablespoon grated ginger
  • 1 heaped tablespoon brown miso paste
  • 2 sheets of sushi nori, torn or cut into pieces
  • 120 ml hot water
  • 6 tablespoons of toasted sesame oil

You will also need 500 g of a good plant-based protein source with a firm texture, such as:

  • tofu
  • tempeh
  • jackfruit (a tropical fruit with a firm and fibrous texture available in cans in Asian supermarkets or organic shops with a wide offer)

In the recipe, we will use tofu.

Preparation

Preparing the tofu

  1. Cut the block of tofu lengthwise into 2 to 3 slices
  2. Make parallel cuts about halfway through the thickness of the slice (do not cut all the way through)
  3. Place the sliced pieces in a container that can be covered with a lid

If you are using jackfruit or tempeh, you can also make incisions or cut them into pieces first, if necessary.

Marinate overnight

  1. Put all the ingredients for the marinade in a blender and mix until you have a greenish-brown liquid
  2. Pour the marinade over the sliced tofu
  3. Seal the container and place it in the refrigerator overnight

Frying or grilling

  1. Remove the marinated pieces of tofu with the excess marinade from the container.
  2. Fry in a pan with a little oil on both sides for a few minutes.
  3. Or place the pieces in a glass ovenproof dish and roast for about 20 minutes in the oven or in an air fryer at 180°C.

That’s it!
You’ll be amazed at how similar the result is to fried fish in terms of taste, texture and experience.
I was amazed by the result myself. It shows that with the creative use of purely plant-based ingredients, we can create a lot of flavour.

The myths about fish and our health

Omega-3 fatty acids

Eating fish is definitely not a good idea these days.
Fish is sometimes praised in dietitian and nutritionist circles for its supposed health benefits. This is mainly because of the oil found in fish. This oil is rich in omega-3 fatty acids. As a result, there is a whole supplement industry selling fish oil (at a high price) for its omega-3 content.
However, you can get your daily amount of omega-3 (cheaply) from one to two tablespoons of ground flaxseed.
But where do fish get these health-promoting fatty acids? They eat algae, which are the original source of omega-3 fatty acids. The primary source of omega-3 is therefore algae.

Antibiotics and other pollutants

Unfortunately, today’s fish can no longer be considered healthy. Sea fish contain high levels of heavy metals and chemical pollutants that concentrate in the fatty tissue of the fish. Farmed fish, on the other hand, contain antibiotic residues because these fish are raised in abnormal physical and emotionally stressful conditions. These naturally solitary and free animals are crammed together in large traps or sometimes in covered basins, and to reduce mortality from disease, parasites and infections, they are constantly given antibiotics by the farmers.
These antibiotics end up in our food, creating resistant microbes that are insensitive to the antibiotics used in conventional medicine.

Participate in our cooking classes:

Cooking Workshops

Read more about plant-based nutrition and health:

Read more about plant-based food

Find out about yoga and yoga classes in Schaerbeek:

Check out our yoga classes here:

View our full range of yoga classes

Two chick pea brownies on a plate

Chick Pea Blondies

nutrition, recipes, , ,

Yoga Kitchen – Simple, healthy, and plant-based

Never just call a blondie a brownie

If you pick up a packet of brownies at the supermarket, it will invariably contain eggs and dairy.
But that’s not necessary. Animal products, especially beef and dairy, are responsible for the enormous CO2 emissions of modern agriculture.
In this recipe for soft cakes, banana, ground flaxseed and chickpeas make eggs completely unnecessary. The banana and dates also provide a deliciously sweet taste. And there’s no butter or margarine, as peanut butter takes over that role with flying colours. These blondies are nutritious, contain no added sugar and can also be made without the chocolate chips.
The original recipe I adapted also included vanilla powder or vanilla essence, but I’ve left these out because due to climate change and food speculation by a couple of big players on the market, vanilla products have become very expensive in recent years.

What ingredients do you need?

You will need the following ingredients for a large blondie measuring approximately 20 x 20 cm, which you can cut into pieces or strips afterwards:

  • approx. 380 g cooked chickpeas (cooked yourself or from a jar or tin), rinsed
  • approx. 70 g wholemeal wheat flour
  • one small banana (approx. 80 g without the skin)
  • two tablespoons of ground flaxseed, soaked in 3 tablespoons of water for half an hour
  • 8 to 9 pitted medjool or mazafati dates
  • 130 g peanut butter (pure peanut paste)
  • 2 teaspoons baking powder
  • a pinch of salt
  • 60 g dark chocolate chips
  • a shallow baking tin measuring approx. 20 cm x 20 cm and baking paper

How to make it:

If you have a conventional oven, preheat it to 180°C. This is not necessary for a fan oven.
Line the baking tin with baking paper.
Then prepare the batter:

  1. Mash the banana with a fork
  2. Place all the ingredients except the chocolate chips in the bowl of a food processor fitted with an S-shaped blade and blend until you have a smooth batter
  3. Stir about 50 of the 60 g chocolate chips into the mixture
  4. Pour the batter into the baking tin lined with baking paper and spread evenly with a spatula
  5. Sprinkle the remaining 10 g of chocolate chips on top
  6. Place the tin at the bottom of the oven and bake for about 35 minutes at 180°C until golden brown
  7. Remove the blondie from the tin and the baking paper and leave to cool on a wire rack

That’s it!
You can freeze these blondies if you like.

Chick pea blondies, per 100 g of product

Values are approximate and do include the chocolate drops.

Energy Carboh. Sugars Fat Sat. Fat Protein Fibre Salt
1160,37 kJ/277,15 kcal 35,39 g 12,26 g 12,54 g 3,11 g 10,0 g 7,6 g 0,18 g

Participate in our cooking classes:

Cooking Workshops

Read more about plant-based nutrition and health:

Read more about plant-based food

Find out about yoga and yoga classes in Schaerbeek:

Check out our yoga classes here:

View our full range of yoga classes

Picture of two glass trays with vegan lupin spread

Lupin seeds spread

nutrition, , , ,

Yoga Kitchen – Simple, healthy, and plant-based

The forgotten brother of the soya bean

Choosing to eat plant-based food simultaneously offers opportunities to break free from the unhealthy traditions of our traditional animal-based eating habits.

Lupin seeds, like soybeans and other beans, are part of the immense family of legumes.
Here is an interesting recipe for a preparation to garnish bread or toast that is both spreadable and sliceable thanks to the presence of coconut oil. In terms of flavour and texture, you can think of the result as a tasty alternative to cheese.
Personally, I believe the plant-based movement would benefit from stopping trying to imitate animal products. Because by doing so, it classifies itself as second-rate, as Ersatz, as if everything plant-based can only be an approximate copy of animal originals. While it is actually the other way around. When the first animals appeared on earth, it had long been covered by a lush, green carpet of plants. Plant-based cuisine has its own intrinsic value and immensely varied palette of flavours. It is time to rediscover and appreciate it.

What ingredients do you need?

  • 200 g dry or about 550 g ready-to-use cooked lupin seeds
  • 100 g extra virgin coconut oil
  • 6 teaspoons of nutritional yeast
  • 4 tablespoons of water or beans’ cooking liquid
  • 1 tablespoon tamari (soy sauce)
  • 1 teaspoon turmeric
  • also 1 tablespoon of white miso
  • and then 1 or half a teaspoon extra sea salt (optional)
  • extra black pepper (optional)

The pressure to imitate cheese at all costs has the side effect that often too much salt is used in recipes for so-called “cheese substitutes”. Lupin seeds from a jar are usually already pickled. Tamari and, to a lesser extent, miso also give extra salty flavour. That’s why the last extra whole or half teaspoon of sea salt is only included as an option, which I found in the original recipe for this spread. Moreover, I myself always use reduced-salt tamari.
It is in the interest of your health to keep your salt intake on the low side.

Preparation method

First method, with ready-to-use cooked lupin seeds

  • Drain the brine from the lupin seeds and rinse them under running water.
  • Melt the coconut oil au bain marie over hot water.
  • Add all the ingredients into a food processor with an S-shaped blade and grind to a smooth yet firm texture.
  • Taste and adjust salt and pepper levels if necessary.
  • Transfer to a container that you can close with a lid and store in the fridge.

Second method, starting from dry lupin seeds

This is my favourite. The white-coloured, dry lupin seeds are preferable to pickled, ready-to-use seeds in terms of price and packaging situation.

  • Soak the 200 g lupin seeds for 24 h in very ample water. Their volume at least doubles.
  • Cook the soaked lupin seeds (without salt!) with some seaweed and savory for about 40 minutes in a pressure cooker. This yields about 550 g of cooked lupin seeds.
  • Scoop the cooked lupin seeds from the cooking liquid and let them cool.
  • Have some cooking liquid aside as an alternative to the tablespoons of water.
  • Melt the coconut oil au bain marie over hot water.
  • Add all the ingredients into a food processor with an S-shaped blade
  • Grind until smooth yet firm.
  • Taste and adjust salt and pepper levels if necessary.
  • Tranfer into a container that you can close with a lid and store in the fridge.

Done!
Of course, you can also cook the lupin seeds in a classic saucepan with a lid until tender, but that takes much longer (up to an hour and a half!). A pressure cooker is much more economical to use. It is well worth the investment if you often eat beans. The lupin seeds change colour during the cooking process, turning a deep warm yellow.
This vegetable spread keeps for up to 3 weeks in the fridge.

Taste test and health verdict

This will appeal to true cheese addicts. The result has a salty, slightly oily taste and is very filling. So this could be of interest to those having a hard time kicking off fatty, animal-based cheese.
The spread is high in protein and fat, making you feel satiated very quickly. Yet a caveat: it is the coconut oil that provides the rich fat content. Coconut oil is, quite wrongly, often praised to the skies in terms of nutritional value. But coconut oil, is made of almost exclusively saturated fats, of which it is best not to consume too much. Yes, coconut oil has a slightly better fatty acid profile than animal saturated fat. But beware, it is still better to use in moderation.
Thus, I would be more inclined to incorporate the lupine seeds into a spread with no or less added fats, along the lines of this tomato hummus.
Indeed, opting for plant-based eating offers opportunities to simultaneously break free from the unhealthy habits of our traditional animal-based eating traditions.
Picture of lupin seeds in brine and lupin flowers

Lupin and lupin seeds

Lupin flowers are sometimes known because of the brightly coloured red to purple over yellow to white torch-shaped flowers planted in gardens as ornamental flowers. In agriculture, lupin is grown as a so-called green manure crop. Because the plant absorbs nitrogen from the air and stores it in its roots. Thus, it enriches the soil. Lupin flour is made from the seeds, which is then often wasted as animal feed. For human consumption, you usually find pre-cooked lupin seeds in brine in jars in the trade. The dry seeds are harder to find. Nevertheless, there is a hopeful renewed interest in growing this valuable plant species.
As already mentioned at the bottom of this recipe for tomato hummus, legumes are good meat substitutes. With the caveat that their amino acid profile is not the same as that of animal products. Their lower levels of the amino acid methionine you can compensate for by simply eating cereal products. Legumes and cereals complement each other perfectly. And you don’t have to eat them together in the same meal.
Lupin seeds and soybeans, however, are an exception to the above rule. They are very well balanced in terms of amino acid profile on their own.
Lupin seeds are very rich in protein: some 35 g per 100 g of dry seeds. But of course you don’t eat these seeds dry. Cooked lupin still contains 15 g of protein per 100 g of ready-to-use product.

Lupin seed spread, per 100 g of product

Values are approximate and without the extra teaspoon of salt, which is optional.

Energy Carboh. Sugars Fat Sat. Fat Protein Fibre Salt
949 kJ/227 kcal 9,8 g 1,1 g 15,5 g 11,2 g 13,7 g 3,0 g 0,13 g

Participate in our cooking classes:

Cooking Workshops

Read more about plant-based nutrition and health:

Read more about plant-based food

Find out about yoga and yoga classes in Schaerbeek:

Check out our yoga classes here:

View our full range of yoga classes

Picture of a cup of hummus with tomato

Tomato Hummus

nutrition, , ,

Yoga Kitchen – Simple, healthy, and plant-based

Pulses with some extra punch

Chickpeas are perhaps the most popular type of pulses. They are widely eaten around the Mediterranean and in the Middle East. They form the basis of hummus, a creamy puree eaten as a dip or as a sandwich spread.
For classic hummus, cooked chickpeas are ground into a smooth mixture with sesame paste (tahini), olive oil, some spices, salt and lemon juice. But you don’t have to stick to that one classic recipe. The variations are endless.
Below is a simple recipe for tomato hummus. The dried tomato gives a deeper colour and also a bit more punch to the hummus. However, you could just as easily use other vegetables instead of tomato.

The ingredients for about 600g of tomato hummus

  • 460 g jarred or canned chickpeas or 200 g dry chickpeas
  • 45 g dried tomato or about 80 g dried tomato marinated in oil
  • 2 tablespoons tahini
  • 2 tablespoons of olive oil
  • a teaspoon of garlic powder
  • a teaspoon of curcuma
  • a generous amount of black pepper
  • optionally fresh green herbs such as coriander, parsley or chives
  • maybe a few tablespoons of water to make the end result creamier

This is how to prepare the hummus

First method: starting from dry tomato and dry chickpeas

I personally prefer to work with dry chickpeas and dry tomatoes in bulk. This is much more economic in terms of price and avoids unnecessary packaging to be wasted.
Taste the dried tomato to estimate the salt content. Loose, dried tomatoes often already contain a good deal of salt. In that case, you can add the soaking water of the tomatoes to the hummus for which no extra salt is needed.

  • Chop the dried tomatoes into pieces.
  • Soak them overnight in about 150 ml of water. They will double in volume and weight.
  • Keep the tomato pieces and their soaking water.
  • Soak the chickpeas for 24 h in plenty of water. They also double in volume and weight.
  • Drain and briefly rinse the chickpeas.
  • Bring them to the boil in 3 to 4 times their volume of water, without salt.
  • Scoop off the foam floating on top with a skimmer until the boiling water remains more or less clear.
  • Then close the lid of the steamer pan.
  • Cook them under pressure for about 35 minutes.
  • Let the chickpeas cool.
  • Put the chickpeas, the tomatoes with their soaking water and the other ingredients into a food processor with an S-shaped blade.
  • Blend them into a creamy, orange puree. Add a little extra water if necessary.
  • Divide the hummus over glass jars and store in the fridge.

If you don’t have a pressure cooker, you can also cook the chickpeas until tender in a conventional pan with a lid. Then count on a cooking time of one hour.

Second method: dried tomatoes in oil and pre-cooked canned chickpeas

You can also use dried, or rather semi-dried tomatoes from glass jars. These are dried tomatoes that are usually preserved in sometimes spicy oil and are therefore a bit more moist. Taste again for to estimate their salt content. You don’t need to pre-soak these marinated tomatoes first. Just drain them briefly.
Canned or jarred chickpeas, in liquid, are already pre-cooked. You don’t need the liquid from the packaging. You can cook them for an extra five to 10 minutes if necessary.

  • Chop the tomatoes.
  • Drain the liquid from the chickpeas.
  • Cook the chickpeas in water for another 10 minutes if necessary.
  • If so, leave the chickpeas to cool.
  • Put the chickpeas, the tomatoes with their soaking water and the other ingredients into a food processor with an S-shaped blade.
  • Blend them into a creamy, orange puree. Add a little extra water if necessary.
  • Divide the hummus over glass jars and store in the fridge.

Done!
The hummus thus obtained will keep for up to 10 days in the fridge.

Are chickpeas full-fledged meat substitutes?

Chickpeas alone? The answer is no.
Cutting meat and other animal products from your menu and replacing them with legumes alone? Read below to find out what to consider.
Good legumes include:

  • Beans of all shapes and colours
  • Lentils in all possible shapes and colours
  • Lupin seeds
  • Soybeans and products derived from them such as tofu and tempeh

Soybeans and lupin seeds contain a pretty complete amino acid profile that is quite close to the amino acid profile of animal proteins.
In contrast, other beans and lentils are richer in the essential amino acid lysine, but contain little methionine. If you were to eat really only beans and lentils, it could potentially lead to imbalances.
Some examples of good grains, provided they are as complete (whole grain) as possible are :

  • Wheat
  • Rye
  • Spelt
  • Unicorn
  • Oats
  • Barley
  • Rice
  • Corn
  • Millet

Good pseudo-grains are:

  • Buckwheat
  • Quinoa
  • Amaranth

Within this group of grains and pseudo-grains, it is quinoa that has the most balanced and complete amino acid profile.
The cereals and pseudo-grains, with the exception of quinoa, actually have a good amount of methionine. However, their lysine content is low compared to animal protein. Right opposite to legumes!
So legumes and cereals complement each other perfectly. So does this recipe’s hummus make a good pair with wholemeal bread, for example.

What vegetable protein do I eat best?

Apply the following two golden rules:

  • Eat soy and lupine products and/or quinoa liberally and regularly.
  • Eat grains and pseudo-grains combined with legumes.

There’s no need to combine grains and pulses in one and the same meal.

Tomato hummus, approximately per 100g product

Energy Carboh. Sugars Fat Sat. Fat Protein Fibre Salt
781 kJ/187 kcal 21,3 g 4,5 g 8,9 g 0,9 g 7,2 g 5,5 g ?

Participate in our cooking classes:

Cooking Workshops

Read more about plant-based nutrition and health:

Read more about plant-based food

Find out about yoga and yoga classes in Schaerbeek:

Check out our yoga classes here:

View our full range of yoga classes

Picture of a chocolate spread with azuki beans

Azuki beans chocospread

nutrition, , ,

Yoga Kitchen – Simple, healthy, and plant-based

Beans are super versatile

How do you get kids to eat beans? Preferably as early and as regularly as possible. In the recipe below, azuki beans are processed in an unusual way to make a delicious chocolate-flavoured spread. This is much better than the commercial, usually excessively sweet chocolate spreads that are high in sugar, fat and also often contain cow’s milk.
Azuki beans can be found in the organic section of regular supermarkets or at organic shops and organic supermarkets. They are small, red-brown beans with a white spot in the middle. They are native to China or Japan.
Azuki beans are very healthy and have a slightly sweet flavour when cooked.

This is what you need

To fill two glass jars of about 225ml capacity, take:

  • 100g dry azuki beans
  • 7 soft dates (mazafati or medjoul)
  • 30g unsweetened cocoa powder
  • savory
  • some dried seaweed, such as sea lettuce for example
  • a tiny pinch of sea salt

This is how to prepare them

  • Soak the azuki beans in plenty of water for 24 hours.
  • Then pour off the soaking water and rinse them well.
  • Cook the azuki beans until tender in unsalted water with some seaweed and savory.
  • Let cool.
  • Scoop the cooked beans, cocoa, pinch of salt and pitted dates into a food processor with an S-shaped blade.
  • Mash to a smooth paste. If necessary, scrape the sides of the cup occasionally.
  • Spoon the chocolate paste into jars and store in the fridge.

All done!

How to cook azuki beans?

We’ve started off with 100 grams of dry azuki beans in this recipe. Dry beans that you can buy in bulk store easily and are low in packaging. After soaking, the weight of the beans has doubled to almost 200 grams. After cooking, the wet bean mass weighs about 350 grams, including the seaweed and bean sprouts. So you could also work with pre-cooked canned azuki beans for this recipe. In that case, take about 350 grams of canned azuki beans.
Important: always cook dry beans without adding salt. Otherwise, the skin will harden and it will be very difficult to cook the beans until tender.
Take as the volume for the water about 3 to 4 times the volume of the (dry) beans.
Cook the azuki beans for about 1 hour on a gentle heat until tender in a classic pan with a lid. Scoop away any foam that floats to the top with a skimmer until the water remains almost clear. Then add some savory and some seaweed such as sea lettuce. This provides extra minerals and you hardly taste it in the end result.
I always cook the beans in a high pressure cooker for the sake of saving time and energy. Bring the beans to the boil and leave the lid loose on the pan for the first few minutes to then easily scoop away the foam here too. When the water remains reasonably clear, close the cooker and bring under pressure.
30-35 minutes of pressure cooking is enough to cook the azukis.

The taste test and health verdict

This naturally sweetened chocolate spread is rich in fibre yet contains a lot of valuable protein thanks to the azuki beans and cocoa. Low in fat, this spread is an ideal way to get children to eat legumes. And as an adult, you can continue to enjoy that heavenly experience on a slice of toasted wholemeal bread, completely plant-based and without the harmful side effects of the overly sugary and nutritionally inferior chocolate spreads on the market.
Moreover, you can also use this chocolate spread as a top or interlayer for pastries.

Choose ethical cocoa

Cocoa, like chocolate and also coffee, can be considered a luxury product or even an occasional pleasure food originating from tropical regions. Therefore, choose cocoa of ethical origin preferably. Look for brands, labels and certification that offer real guarantees that no child labour was involved. Because some of those labels look promising, but in practice mean little or nothing.
The much-used UTZ label is a telling example.

Choco paste made from azuki beans and dates, per 100 grams of product:

Energy Carboh. Sugars Fat Sat. Fat Protein Fibre Salt
752 kJ/180 kcal 42,8 g 20,7 g 1,0 g 0,4 g 6,1 g 6,2 0,06 g

Participate in our cooking classes:

Cooking Workshops

Read more about plant-based nutrition and health:

Read more about plant-based food

Find out about yoga and yoga classes in Schaerbeek:

Check out our yoga classes here:

View our full range of yoga classes

Picture of a square bowl with nut balls

New Moon balls with nuts

nutrition, , ,

Yoga Kitchen – Simple, healthy, and plant-based

Nuts and seeds as part of a healthy diet

These little balls are reminiscent of the New Moon. That is the time, when the moon, at the beginning of a new cycle, is completely dark and unshone by the sun. You can easily render the surface of the balls resulting from this recipe all round and smooth.
In fact, this recipe relies on a classic combination from healthy plant-based cooking. Nuts are combined with dried fruits and one or more flavourings or spices. You could build on this recipe by using, instead of the almonds and dates featured in this recipe, other nuts and dried fruits that you have available at the time. This way, you learn to be free and creative with your food, regardless of the rigidity of sticking to recipes.
In any case, this combination is very successful.

What ingredients do you need?

This is incredibly simple. Just three things, in the following proportions:

  • 75 g peeled (white) almonds
  • 40 g unsweetened cocoa powder
  • 200 g pitted medjoul or mazafati dates (about 18 pieces)

This is how to make these healthy and energy-rich snacks:

  • Cut the pitted dates into small pieces
  • Add the almonds and cocoa in a food processor with an S-shaped blade and grind them finely
  • Add the date pieces and grind further until a chocolate-coloured dough forms
  • First put the mixture in the fridge for a few hours
  • Then remove it from the fridge, cut the dough with a sharp knife first into four large, equal pieces
  • Cut each piece into 4 to 5 smaller, equal pieces
  • Roll these pieces between your clean fingertips into perfectly smooth, round black balls

Done!

How “healthy” are these almond balls?

There is no refined or added sugar in these balls. Definitely a plus. It is the sugar naturally found in the dates and the cocoa that make these balls so tantalisingly delicious.
Both almonds and dates are rich in fibre, which aids healthy digestion. Almonds contain fats and vegetable proteins. The fats from the ingredients of this recipe contain very little saturated fats. However, the fats and especially the (natural) sugars in these snacks combined do make them very high in energy, so it is best to consume them in moderation.
It all depends on your physical activity. If you are a regular (endurance) athlete, these little balls will be a great fuel for your higher energy consumption.

What nuts are also healthy alternatives to this recipe?

It is a good idea to also add a regular portion to your daily meals from the following nuts and seeds:

  • Brazil nuts
  • Cashew nuts
  • Chia seeds
  • Hazelnuts
  • Hemp seeds
  • Macadamia nuts
  • Pecans
  • Pine nuts
  • Pistachios
  • Pumpkin seeds
  • Sesame seeds
  • Sunflower seeds
  • Walnuts

And to that list you can also add peanuts, although botanically speaking, these are not nuts, but legumes. These pistachios are sometimes wrongly considered as less healthy, but there is no scientific evidence for this, quite the contrary.
Eat your nuts preferably unsalted. Many salted nuts like salted peanuts and almonds, contain far too much table salt, just like potato crisps.

How big is a healthy portion of nuts?

Thirty grams of nuts, or two tablespoons of nut butter per day is a good indication of what constitutes a balanced nut consumption for an adult. By the way, nut spreads are a good base to use in sauces and soups and make them creamy.

Does eating nuts make me gain weight?

Without going into detail here, scientific research shows that it does not. Unlike animal fats such as butter and lard or vegetable edible oil, nuts do not seem to lead to significant weight gain. You can consult the scientific sources for this in the chapter “Nuts and Seeds” in the book: “How not to Die” by American physician Dr Michael Greger. That book is an eye-opener regarding the benefits of plant-based eating.

New Moon balls, per 100g product

Energy Carboh. Sugars Fat Sat. Fat Protein Fibre Salt
1445 kJ/345 kcal 59,4 g 43,5 g 14,4 g 2,0 g 8,7 g 11,3 0,05 g

Participate in our cooking classes:

Cooking Workshops

Read more about plant-based nutrition and health:

Read more about plant-based food

Find out about yoga and yoga classes in Schaerbeek:

Check out our yoga classes here:

View our full range of yoga classes

Picture of a kaki cocoa pudding

Kaki cocoa pudding

nutrition, , ,

Yoga Kitchen – Simple, healthy, and plant-based

One plus one equals two for once

I have yet to come across a dessert that is easier to make than this chocolate-flavoured pudding. It is 100 % plant-based, consists of just two ingredients and also fits into a completely raw diet.
Kaki fruit or persimmons appear in our shops around the end-of-year festivities. They look like large, bulbous orange tomatoes and also feel completely like tomatoes, both on the inside and outside. You can also find them in organic shops.

What ingredients do you need?

Could it be any simpler?

  • 7 ripe persimmons
  • 7 tablespoons of cocoa powder, unsweetened

For each kaki fruit, use one leveled tablespoon of cocoa.
I personally prefer raw cocoa powder.
Seven persimmons will yield a total volume of one litre of pudding. So depending on how much you want to prepare, you can adjust the number of kakis and spoonfuls of cocoa.
Picture of three kakis and cocoa

This is how to prepare them

  • Peel the kaki fruits
  • Cut them into chunks
  • Place them in the bowl of a food processor with an S-shaped blade and grind them into a syrupy liquid
  • Add the cocoa and blend some more

Then pour the mixture into the mould or moulds of your choice. Wet the mould before filling, that way you can easily release the pudding from the mould after it has set.
Let the pudding set in the fridge for 2-3 hours before serving. It’s almost unbelievable: you don’t need any binding agent to give this pudding its firmness. Magical!
All done!

You can decorate the pudding with a variety of toppings. Here are a few ideas:

  • grated coconut
  • almond paste or peanut butter
  • fresh or thawed berries
  • raw cocoa nibs

Here’s another idea for a sauce based on cashews and chopped hazelnuts.
Additional tip: You can also use this pudding as a filling for a no-bake cake base made with ground nuts and dry fruits. This way you get a very original and light chocolate cake.

The taste test and health verdict

This chocolate pudding is very much to everyone’s liking and is super easy to digest.
You have the enjoyment of chocolate flavour without the drawbacks of classic chocolate preparations that often require additional sugar or sweeteners, and you also don’t get the fats so typical of chocolate.
Tell me: is our society now collectively caught in a trip of chocolate addiction or not? I think so. Chocolate has evolved from a luxury product to something that is considered normal to be available daily. While cocoa undoubtedly contains interesting minerals, chocolate, especially black chocolate, enjoys an exaggerated status in terms of health it doesn’t really deserve at all. Best only to consume it with caution and in limited quantities.

Kaki Cocoa Pudding, per 100 g product

Energy Carboh. Sugars Fat Sat. Fat Protein Fibre Salt
344,6 kJ/82,3 kcal 21,7 g 12,6 g 0,9 g 0,5 g 1,6 g 5,6 g 0,002 g

Participate in our cooking classes:

Cooking Workshops

Read more about plant-based nutrition and health:

Read more about plant-based food

Find out about yoga and yoga classes in Schaerbeek:

Check out our yoga classes here:

View our full range of yoga classes

Picture of square raw carrot cakes

No Bake Carrot Cake

nutrition, , , ,

Yoga Kitchen – Simple, healthy, and plant-based

Raw spicy carrot cake with nuts and coconut

Admittedly, this carrot cake does take some labour to pull off. However, the result more than pays off. This full raw and vegan carrot cake is full of healthy ingredients and tastes downright heavenly and very refined. With its warming spices and energy from the nuts, dates and root vegetables, this cake suits the autumn and winter season very well.

What ingredients do you need?

For the cake

  • 2 medium-sized carrots, approx 190 g in total, grated
  • 120 g almonds
  • 80 g oatmeal
  • 8 to 10 large medjoul or mazafati dates (about 130 g, pitted)
  • 2 teaspoons of cinnamon powder
  • 1 quarter teaspoon of ground nutmeg
  • 1 quarter teaspoon ginger powder
  • a pinch of sea salt
  • 70 g grated coconut
  • a generous splash of plant milk (up to about 100 ml)
  • optional: a teaspoon of vanilla extract

For the icing:

  • 2 to 3 medjoul or mazafati dates
  • 120 g cashew nuts
  • one tablespoon of sesame paste (tahini)
  • 80 to 120 ml of vegetable milk
  • 15 g walnuts or pecans
  • optional: a teaspoon of vanilla extract

This is how to make this delicious carrot cake

A few small preparations:

  • Soak the walnuts in cold water for a few hours or overnight
  • Drain them and rinse away the bitterness
  • Soak the cashews for 15 minutes or so in warm water, or an hour or two in cold water
  • Drain them and rinse briefly
  • Open the dates to pit them, then cut them into pieces and soak them in warm water for about 5-10 minutes
  • Drain the soaking water
  • Roast the almonds for about 15 minutes on a sheet of baking paper in a preheated oven at 160°C, stirring once halfway through
  • Grate the carrots finely
  • Prepare a sheet of baking paper at the bottom of a tray with raised edges of approx 20 cm x 20 cm

This is how to make the cake come true:

  • Place the carrots, almonds, spices and salt in a food processor fitted with an S-shaped blade and grind to a coarse mixture
  • Add the dates and grind further
  • Then add the grated coconut and continue to blend
  • Pause occasionally and scrape down what sticks to the sides of the food processor to get a homogeneous mixture
  • Add the vegan milk little by little to get a slightly moister and finer mixture
  • Pat the raw dough thus obtained onto the baking sheet in the tray, press it flat all around and smoothen
  • Then add the cashews, the three remaining dates, the sesame paste and the vegan milk into the cleaned bowl of the food processor and grind until you get a creamy consistency
  • Spoon the cream thus obtained onto the carrot cake in the tray and spread uniformly and smooth
  • Pulse the walnuts coarsely in the food processor and finally sprinkle them over the cream layer as a garnish

Your delicious carrot cake is ready. Put it away in the fridge for a few hours to become firmer.
Picture of a cutout from a carrot cake

Some tips and experiences

Grinding the carrot cake dough is the trickiest job. But once that job is done, your cake is also pretty much done.
Toasting the almonds is not really necessary, but it results in a boost in flavour.
When toasting the almonds, keep a close eye on your oven. The almonds may turn a little light brown, but be careful not to burn them. After all, every oven is unique.
By placing a sheet of baking paper in the tray, you can easily lift the cake out of the mould afterwards to cut it up. You might as well make the cake in a round tray.
Due to the high nut and date content, this cake is very high in energy. A small piece per person is enough to make you feel satiated quickly.
This cake will easily keep for up to 4-5 days in the fridge in a sealed container.
Enjoy to the fullest!

Did you like this cake topper? Here is another recipe using carrots in a sweet-tasting dessert, without nuts.

What is the importance of nuts for health?

A small portion of nuts daily supports your health. Nuts generally contain healthy oils and also some plant proteins. The oil they contain does make them very high in energy. So consume nuts regularly, preferably daily, but in moderation.
Eating a portion of nuts daily is one of the recommendations from the “Daily Dozen”. This is a set of twelve plant foods that have been objectively scientifically proven benefits to support a healthy and long life. The “Daily Dozen” were developed by US physician Dr Michael Greger. He has made spreading scientific information about healthy plant-based eating to his life’s goal. Read about it in detail on his website www.nutritionfacts.org. This website is full of scientifically substantiated tips and information on how to eat 100% plant-based food in a healthy way. I highly recommend!

Participate in our cooking classes:

Cooking Workshops

Read more about plant-based nutrition and health:

Read more about plant-based food

Find out about yoga and yoga classes in Schaerbeek:

Check out our yoga classes here:

View our full range of yoga classes