Magazine May 2018

Dairy-free Creamy Mac and Cheese

Dairy-free Creamy Mac and Cheese

Going vegan doesn’t mean your meals will be boring - just look at this delicious Mac and Cheese replacing cheese with raw cashews! Be warned: it’s highly addictive!

Dairy-free Creamy Mac and Cheese

Ingredients (Serves 4 to 5):

Dried macaroni 280g
Yellow potatoes, peeled and diced 128g
Carrots, peeled and chopped 64g
Onion, chopped 43g
Water (from boiling vegetables) 177mL
Raw cashews, soaked for 4 to 6 hours 40g
Coconut milk 60mL
Lemon juice 1 tbsp
Salt To taste
Onion powder 1/2 tsp
Garlic powder 1/2 tsp
Paprika 1/2 tsp
Yellow mustard 4 tsp
 Steps:

1. Cook macaroni for 6 to 8 minutes in salted water until al dente. Drain and set aside.

2. Place potatoes, carrots and onion in boiling water. Cook for about 10 minutes until vegetables are tender and soft. Drain, and keep the cooking water.

3. Place cooked vegetables into a blender. Add cooking water, cashews and the remaining ingredients. Blend until smooth to create a creamy sauce.

4. Pour sauce over cooked macaroni. Season with salt and serve immediately.

 

Meatless Burgers You Need to Try

There’s so much to love about beef, but if you need a break from meat, here are four meatless burger patty recipes you can try at home. For something even more hassle-free, grab a pack of Beyond Meat patties at city'super!

Purple Sweet Potato Burger

Ingredients (Makes 4):
Large purple sweet potato 1pc
Mushrooms, finely chopped 130g
Kale, finely chopped 260g
Onion, finely chopped 1/4pc
Clove garlic, minced 1pc
Salt 1/2 tsp
Pepper 1/4 tsp
Wholemeal burger buns 4 buns
Avocado, sliced (optional) 1pc
Olive oil For cooking
 Steps:

1. Loosely wrap the sweet potato with foil and bake at 200°C for 30 minutes. Set aside to cool. While the sweet potato bakes, heat about 1/2 tbsp olive oil in a pan on medium high heat, then add onions, garlic and mushrooms and cook until softened.

2. Add kale and cook for another 3 to 4 more minutes. Remove from heat and place in a mixing bowl. Season the mixture. 

3. Mash sweet potato and add to the mushroom mixture. Mix well and shape into 4 patties. Cook patties in a pan over medium heat until browned and crispy.

4. Place patties on burger buns and top with sliced avocado.

 

Curry Chickpea Burger

Ingredients (Makes 4):
Cooked chickpeas, rinsed and drained 150g
Panko breadcrumbs 30g
Fresh cilantro 30g
Garlic cloves, finely chopped 3pcs
Lemon juice 3 tbsp
Olive oil 1 tbsp
Curry powder 1 tbsp
Salt 1/2 tsp
Pepper 1/4 tsp
Wholemeal burger buns 4buns
 Steps:

1. Place chickpeas, cilantro and garlic into food processor and pulse until coarsely chopped. Add remaining ingredients. Pulse again until mixed well. Shape mixture into 4 patties.

2. Coat a large pan with olive oil and place over medium heat. Place patties in the skillet and cook until the bottoms start to brown, about 4 minutes. Flip and cook the other side for another 4 minutes. Remove from heat and transfer to a plate.

3. Assemble burgers with the buns, cooked patties and greens of your choice. 

 

Beetroot Veggie Burger

Ingredients (Makes 4):
Beetroot, peeled and cut into cubes 170g
Quinoa, cooked 85g
Onion, chopped 1pc
Garlic cloves, minced 2pcs
Flour 128g
Panko breadcrumbs 70g
Coconut oil, melted 1 tsp
Lemon juice 2 tsp
Salt 1 tsp
Pepper 1/2 tsp
 Steps:

1. Bake the beetroot cubes at 180°C for 30 minutes. Set aside to cool.

2. Place the roasted beets in a food processor and blend. Add remaining ingredients and stir to combine. Add more breadcrumbs if the texture is too mushy. 

3. Shape mixture into 4 patties. Cook in a pan over medium heat for about 8 minutes on each side until browned and crispy. Assemble the burgers and serve immediately.

 

Portobello Mushroom Burger

Ingredients (Makes 4):
Portobello mushrooms 8pcs
Vegan mayonnaise 60g
Wholemeal burger buns 4buns
Romaine lettuce leaves 4slices
Tomato, sliced 1pc
Red onion, sliced 1pc

Marinade

Canola or vegetable oil 60mL
Balsamic vinegar 60mL
Garlic powder 2 tsp
Onion powder 2 tsp
Soy sauce 2 tsp
Ground pepper 1 tsp
 Steps:

1. Whisk oil with vinegar, garlic powder, onion powder, soy sauce and pepper in a large bowl. Add mushrooms and toss to coat thoroughly. Marinate at room temperature for 20 minutes.

2. Set the grill to medium heat and grill mushrooms for about 8 minutes until tender. Remove from heat and set aside.

3. Spread vegan mayonnaise on the inside of each burger bun. Assemble by place 2 grilled mushrooms and top with a lettuce leaf, sliced tomato and onion. Serve promptly.



Beyond Burger

 

Ingredients (Make 4):

Beyond Meat vegan patties 4pcs
Vegan mayonnaise 85g
Wholemeal burger buns 4buns
Romaine lettuce leaves 4slices
Tomato, sliced 1pc
Red onion, sliced 1pc
 Steps:

1. Lightly toast the buns and set aside. 

2. Season the patties with salt and pepper. Add olive oil to a pan over medium high heat. Cook the patties for 3 minutes on each side. 

3. Build the burgers with lettuce, tomato, onion, and vegan mayonnaise. 

 

 

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Seeds and Nuts for Days

Seeds and Nuts for Days

Great things come in small packages - we’re talking about seeds, nuts, grains and drupes! Packed full of vitamins, minerals, fibre and healthy fats, these tiny morsels are crunchy, delicious and great for our hearts, brains and waistlines. Below are some inspirations on how you can incorporate them into your daily meals.

Breakfast:
Pecan, blueberry and coconut breakfast cookies; or
Cashew butter cup chocolate oatmeal; or
Chia seed pudding with coconut milk; or
Pumpkin flaxseed granola

Lunch:
Tagliatelle with poppy seeds and prosciutto; or
Moroccan spiced vegetable couscous; or
Quinoa-crusted chicken strips with barbecue honey mustard; or
Chickpea curry with rice 

Snacks & Dessert:
Cinnamon toasted almonds; or
Roasted salted sunflower seeds; or
Savoury almond pumpkin seed butter; or
Chocolate hazelnut toffee bread

Snack Healthily: DIY Fruit and Veggie Chips

Making your own fruit and veggie chips and fries at home is a great way to be more conscious of what you are eating, especially if you love snacking. Watch the video for homemade snack ideas, and scroll down for the recipes! 

Kale Chips

Ingredients

Kale 1 bunch
Olive oil 1 tbsp
Salt To taste
Sesame  A pinch

 

 Steps:

1. Preheat oven to 175°C. Line baking tray with parchment paper. Set aside.

2. Carefully remove leaves from thick stems of kale and tear into bite size pieces. Wash and dry thoroughly. Drizzle with olive oil, season with salt and sprinkle with sesame.

3. Bake until the edges brown but are not burnt, about 10 to 15 minutes. Serve.

 
Apple Chips

Ingredients

Large apples, cored and thinly sliced 2pcs
Ground cinnamon 1 tsp
 Steps:

1. Preheat oven to 110°C. Line baking tray with parchment paper and place apple slices on top in a single layer. Sprinkle cinnamon evenly over apple slices.

2. Bake for around 1 hour and then turn each slice over. Continue to bake for at least another hour. The longer the baking process, the crispier the chips.

3. Best served on the same day, but can also be stored in an airtight container for a few days.

 

Sweet Potato Fries

Ingredients

Large sweet potato 2pcs
Olive oil 2 tbsp
Dried thyme To taste
 Salt To taste
 Steps:

1. Preheat oven to 200°C. Line baking tray with parchment paper. Set aside.

2. Cut each sweet potato into finger-sized pieces. Line sweet potato fries on baking sheet and brush with olive oil. Sprinkle with salt and dried thyme.

3. Bake for 35 to 40 minutes, or until golden and cooked through. Serve.

 

 

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Soul-restoring Soup-er Bowls

Soul-restoring Soup-er Bowls

There is no denying the healing powers of soups, especially when they look just as good as they taste. Here are four delightful soup recipes for a splash of colour on your dining table.

Purple: Purple Sweet Potato Soup

Ingredients (Serves four):

Large purple sweet potatoes, peeled and chopped 2pcs
White onion, cut in half 1/2pc
Red cabbage, roughly chopped 1/2pc
Cooking water 830mL
Ground nutmeg 1/4 tsp
Ground cloves 1/4 tsp
Extra virgin olive oil To taste
Fresh thyme  To taste
 Steps:

1. In a large pot, cook sweet potatoes and onion for around 10 minutes until soft. Add cabbage and cook for another 4 minutes.

2. Add the cooked vegetables, cooking water and remaining ingredients into a blender and blend until smooth.

3. Return blended mixture to the pot. Season with salt and pepper. Cook for 5 minutes, stirring well. If the soup is too thick, add more water until desired consistency.

4. Drizzle extra virgin olive on top, and garnish with fresh thyme.

 

Red: Beetroot Soup

Ingredients (Serves four):

Medium beetroots, peeled and chopped 3pcs
Large tomatoes, chopped 2pcs
Onion, cut in half 1pc
Vegetable broth 350mL
Tomato paste 1 tbsp
Sea salt To taste
 Black pepper To taste
 Steps:

1. Cook beetroot and onion for about 10 minutes until soft. Drain and set aside.

2. Add the cooked vegetables, chopped tomatoes, tomato paste and vegetable broth into a blender and blend until smooth.

3. Return blended mixture to the pot and cook for 5 minutes. Stir well and season with salt and pepper. Serve.

 

Yellow: Pumpkin Soup

Ingredients (Serves four):

Sugar pumpkins, peeled and cut into large pieces 2pcs
White onion, diced 1/2pc
Vegetable stock 470mL
Light coconut milk 235mL
Maple syrup 2 tbsp
Olive oil For cooking
Salt To taste
Black pepper  To taste

 

 Steps:

1. Preheat oven to 180°C and bake pumpkin for 30 to 50 minutes until soft. Remove from oven, slightly mash and set aside.

2. In a large saucepan over medium heat, add olive oil and chopped onions. Cook for 2 to 3 minutes, or until slightly browned and translucent. Add remaining ingredients and bring to a simmer.

3. Transfer soup mixture to a blender to purée the soup. Pour mixture back into pot.

4. Continue cooking over medium-low heat for 5 to 10 minutes. Season to taste.



 

Green: Green Pea Soup

Ingredients (Serves four):

Onion, chopped 1pc
Vegetable stock 600mL
Dried tarragon 3/4 tsp
Salt 1/2 tsp
Ground black pepper 1/2 tsp
Frozen peas 280g
Olive oil For cooking
 Steps:

1. In a large pot, heat olive oil over medium heat. Add the onions and cook until soft, about 5 minutes. Add the vegetable stock, tarragon, salt and pepper and bring to the boil. Add the frozen peas and cook until just defrosted.

2. In a blender, purée the soup until very smooth. Return the soup to the pot and bring to a simmer. Serve.


 

Loco for Coconut

We love all things coconut. From its water and flesh to byproducts like coconut oil and coconut milk, this multi-purpose fruit is great for cooking and beauty regimens due to its many health benefits, such as being high in natural medium chain fatty acids, rich in fibre and loaded with essential vitamins and minerals.

  • Coconut oil: use this for cooking, baking, as a skin moisturiser, or even as a hair mask to repair damaged hair.
  • Coconut flour: this flour is highly absorbent flour is rich in dietary fibres, gluten-free and packed with protein.
  • Coconut sugar: an alternative to white sugar for your baking needs.
  • Coconut chips: simply toast the coconut chips for a nutritious, delicious snack or salad topping
  • Coconut yogurt: this is a vegan option for people who prefer their yogurt dairy-free, gluten-free and paleo.
  • Coconut milk: lactose intolerant? Have your cereal with coconut milk.Fresh whole coconut: crack open one for refreshing coconut water and fresh coconut meat that can be used for cooking, baking or whatever tickles your fancy.
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Three Avocado Hacks You Need to Know

Three Avocado Hacks You Need to Know

Everyone loves a good avocado, but it seems we can never get it right! Here are three tips on how to select, ripen and cut this green, nutrient-dense fruit.

Is it ready to eat?

Peel back the small stem at the top of the avocado. If it comes off easily and is green underneath, this avocado is ripe and good to go! If it’s brown underneath, it’s overripe. Can’t remove the stem? It’s under-ripe and not ready to eat.

But I want to eat it now…
You can ripen avocados by placing them in a brown paper bag along with an apple or banana. The natural plant hormone ethylene releases from ripe fruits and will help to speed up the avocados’ ripening process. Alternatively, wrap the avocado in foil and bake in the oven for 10 minutes to an hour at 90°C.

How on earth do I get it open? 
Cut the avocado in half, lengthwise, around the seed, then simply use the knife to hack at the pit (be careful!) and twist to loosen and remove it. Or use the 3-in-1 Avocado Slicer to split, pit, slice and scoop avocados safely and easily. 

Avocado Products for the Avo-addict

Apart from fresh avocados, you can also find plenty of avocado products at city'super. Here are a few we love:

Founded by New York Times health author Mark Sisson, Primal Kitchen has a range of full-flavoured, avocado-based salad dressings that are equal parts healthy and delicious:

- Primal Kitchen Dressing - Ranch
- Primal Kitchen Vinaigrette - Greek
- Primal Kitchen Vinaigrette - Honey Mustard
For those who don’t have time to make guacamole at home, try Le Traiteur Gourmet’s Guacamole Dip. Made with fresh avocados and without preservatives, this tasty guac makes the perfect home or office snack. 

 

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