Epi Life Coach Muffins
DIET
- Vegetarian
COURSE
- Breakfast
PREP TIME
COOKING TIME
INGREDIENTS
- 90 g of brown rice flour
- 30 g of teff flour
- 60 g of potato starch
- 60 g of tapioca starch
- ½ tsp. of xanthan gum
- 1 tbsp. of cinnamon
- 2 tsp. of baking soda
- 1 tsp. of baking powder
- ½ tsp. of sea salt
WET INGREDIENTS
- 60 ml of raw organic honey
- 120 ml of coconut oil
- 90 g of packed organic brown sugar
- 1 tbsp. of pure vanilla extract
- 60 ml of organic apple sauce (room temperature)
- 160 ml of warm water
ADD INS
- 50 g of shredded organic unsweetened coconut
- 110 g of chopped walnuts
- 2 large organic carrots, grated
- 2 small organic apples, peeled, cored and grated
- 110 g of organic raisins
method
Whisk dry ingredients together and set aside.
In a stand mixer, blend honey, oil, and brown sugar together until combined.
Add vanilla and apple sauce, mix until incorporated.
Slowly add dry ingredients to the wet, mix on low speed. Add warm water, a little at a time, until the dough is moist and thick, but still capable of being “poured” into the muffin cups like a traditional muffin batter. You can add a touch more water if you like but it’s ok if you don’t use all the water.
Fold in coconut, walnuts, carrots, apples, and raisins until incorporated.
Bake in a 350 Celsius oven for about 25 minutes or until a toothpick inserted in the center springs back to the touch and comes out clean.
Options:
Try adding grated zucchini to add some moisture and nutrition. Add a little orange zest and replace the water with orange juice for additional flavor.lunch
Vegetarian Day 2 Recipes
Almond Vegetable Tagine
DIET
- Vegetarian
COURSE
- Lunch
PREP TIME
COOKING TIME
INGREDIENTS
- 2 tbsp. of vegetable oil
- 75 g packet (¾ cup) of blanched almonds
- 1 red onion, chopped
- 1 tsp. of ground coriander
- ½ tsp. of ground cumin
- 2¾ cups of sweet potato, peeled cut into chunks
- 415 g or similar weight can of chopped tomatoes
- 2 cups of vegetable stock
- 3½ cups of green beans, trimmed, cut in half
- 10-15 spinach leaves rinsed
- Salt, freshly ground pepper or chili flakes
method
Heat 1 tbsp. of oil in a large pan, stir fry almonds until golden. Remove, drain on paper towel.
AAdd remaining oil to pan, add next 5 ingredients, fry over moderate heat, stir occasionally for 5 minutes.
Add tomatoes, stock and beans. Bring to the boil, reduce heat, cover and simmer for 10-15 minutes until vegetables are tender. Stir through spinach, cook until just wilted. Add almonds. Season to taste.
Serve with cooked couscous or rice, tossed with chopped coriander and whole pitted black olives.
Handy Tip:
Alternate the vegetables e.g. diced eggplant, pumpkin, zucchini or capsicum.
Dinner
Vegetarian Day 2 Recipes
Borscht
DIET
- Vegetarian
COURSE
- Dinner
PREP TIME
COOKING TIME
INGREDIENTS
- 4 beets, peeled and quartered
- 1 carrot, roughly chopped
- 1 parsnip, roughly chopped
- 1 leek, roughly chopped and washed
- 1 onion, roughly chopped
- 3 bay leaves
- ½ tsp. of allspice
- ½ cup of lemon juice
- 6 ¼ cups of vegetable stock
- 2 tbsp. of low-fat natural yogurt
- 1 handful of flat-leaf (Italian) parsley, roughly chopped
method
Bring vegetables, bay leaves, allspice, lemon juice and stock to a boil in a large saucepan. Reduce heat and simmer for 45 minutes.
Allow to cool slightly, then remove bay leaves and puree using a blender or hand-held processor. Season to taste.
snack
Vegetarian Day 2 Recipes
Strawberry-Soy Smoothie
DIET
- Vegetarian
COURSE
- Snack
PREP TIME
COOKING TIME
INGREDIENTS
- 1 banana (chopped)
- 2 cups of milk or milk substitute (almond, coconut, etc. of your choice)
- 2 tbsp. of peanut butter
- 2 cups of ice cubes (pile or crushed)
- 2 tbsp. of honey or agave nectar
- 1-2 tbsp. of unsweetened cacao powder (optional)
method
Blend all of the ingredients together until the texture is smooth.
Adjust the sweetness by adding honey if necessary.
