IOL Food - June - Issue 13

FOOD ISSUE 13

Th e Yo n o i t ung Vegan Edi

Inside...

FROM THE EDITOR VEGAN FOOD TRENDS

THE SEARCH FOR PLANT-BASED MILK

RAISING A VEGAN CHILD

HOW TO GET YOUR KIDS TO ENJOY VEGAN FOOD

VEGAN PARENTING: SCHOOL LUNCH GUIDE

TRY THESE VEGAN RECCIPES

CONTACT US PUBLISHER | Vasantha Angamuthu vasantha@africannewsagency.com EDITOR | Buhle Mbonambi buhle.mbonambi@inl.co.za EXECUTIVE LIFESTYLE EDITOR | Nelandri Narianan nelandri.narianan@inl.co.za PRODUCTION | Renata Ford renata.ford@inl.co.za DESIGN | Mallory Munien mallory.munien@inl.co.za BUSINESS DEVELOPMENT | Keshni Odayan keshni.odayan@inl.co.za SALES Charl Reineke | charl.reineke@inl.co.za GENERAL ENQUIRIES | info@anapublishing.com

I WASN’T too fussy an eater, growing up. Just as long as there were no nuts, avocado and as little mielie-meal porridge, I was happy.

I basically lived on cereal and my mother used to complain about the milk we went through. I used to save up and buy those minicereal boxes and milk and take it to school for lunch. My mother eventually let me do what I wanted to. Plus, I ate all my vegetables and enjoyed them.

Besides the cereal addiction, I gave her no problems. I used to laugh when her friends complained about their children not wanting to eat vegetables or preferring to follow a different diet because of what their favourite celebrity was eating.

I guess that was a precursor of what we have now – children who decide very early to follow a certain lifestyle and diet.

This issue is all about that – making sure that your child, who has chosen to follow a plant-based diet, gets all the right nutrients.

Research finds that vegan diets are safe for children as long as parents are well informed about the key nutrients that are required for their growth and development.

In this edition of FOOD, we answer some of the questions you may have about raising a vegan child. We have also curated recipes that will make the whole family want to try out a plant-based diet.

As always, your feedback is appreciated and if you need any more details, you are welcome to contact us.

Let’s get cooking.

Buhle

@Buhlebonga

A PASSION for saving animals: Why some kids eat only meatless meals. | Unsplash

WHY SOME KIDS EAT ONLY MEATLESS MEALS MIRIAM PORTER THERE is a good chance that you have at least one vegan or vegetarian friend. It’s the kid who refuses to eat hot dogs at birthday parties because they are typically made from a cow or pig.

But you might wonder what a vegan is and how they are different from a vegetarian. A vegetarian doesn’t eat meat, including beef or seafood. A vegan doesn’t eat meat or any food that comes from animals, such as eggs, cheese and milk. Both may also not wear animal skins, such as fur, leather or wool.

It’s becoming more common for kids to become vegetarian or vegan even when the rest of their family is not.

When Annie Kay from Ontario, Canada, learned that meat comes from animals, she watched several

animal rights documentaries. She felt guilty each time she ate meat, so she stopped. “I just knew it was wrong to eat animals. Their life is just as important as ours; it’s not fair that we eat them,” the 13-year-old said.

A vegetarian for more than a year, she has inspired several friends to try to stop eating meat. But Annie is the lone “veggie” in her family.

Many doctors say that it’s healthy to follow a plant-based diet and that by not eating animals or animal products, you help protect yourself from illness.

Not eating meat or dairy also helps the planet’s health.

A vegan diet helps fight climate change by reducing greenhouse gases (such as methane from cow burps). It also helps keep pesticides (used to grow animal feed) and animal waste out of the water, and reduces the need to cut down trees

for animal grazing. – The Washington Post

TRY IT 1. Meatless Mondays is a global

movement encouraging people around the world to not eat meat one day a week for their health and the planet. It’s a fun way to start your veggie journey. Try these vegan proteins instead: beans, chickpeas, lentils, nuts, quinoa and tofu.

2. Try dairy milk alternatives: oat, rice, soy, coconut or almond.

3. Not all vegan foods, such as Oreos and soda, are healthy.

Doctors recommend eating plenty of vegetables, fruit, whole-grain foods, plant-based-protein food and drinking plenty of water.

4. Watch kid activist and Youth Climate Save spokesperson Genesis Butler’s TED Talk on her experience as a vegan. | The Washington Post

VEGAN FOOD TRENDS TO WATCH OUT FOR IN 2021 LUTHO PASIYA THE plant-based diet have grown over the years, as more people started opting for a healthier lifestyle and better eating habits.

Speaking about the meat-free industry, health expert Vanessa Ascencao said a vegan diet is considered more than a diet but

rather a way of life that excludes any form of animal exploitation or cruelty for food, clothing, or anything else.

Ascencao said new research shows that a predominantly plantbased diet may cut death from heart disease by a third – and

help combat climate change. She added that a largely plant-based diet, rich in nutrition, is not only good for heart health but may also counter obesity.

If you have been thinking about going vegan but have yet to commit, now is your time to

shine – because 2021 is about to get lit up with exciting vegan developments.

We spoke to the founder of African Vegan on a Budget and pioneering vegan chef, Nicola Kagoro, about vegan food trends to watch out for this year, and below is what she said. ● Non-vegan brands are creating vegan products. You can see this

by more traditional meat brands creating vegan products. They are also working with vegan brands and chefs to promote their products. ● There is more use of indigenous and traditional ingredients. There is a growing interest in trying to find more sources of nutritional benefits in the vegan meal plan.

People are also growing more traditional vegetables and fruits.

● There are more vegan food options on menus. ● Fast-food chains like Burger King, McDonald’s, and more are creating menu options for plantbased individuals. ● Social media such as TikTok is presenting more opportunities to market vegan brands. ● Small food entrepreneurs are booming more in monetary ways.

New research show s that a predominantl y plant-based diet m ay cut death from hea rt disease by a third – and help combat climate change.

PLANT-BASED MILK ALTERNATIVES BUHLE MBONAMBI A FEW years ago, telling the world that you were trying a plant-based diet was met with scoffing and eye-rolling.

“Good luck finding anything delicious to eat or drink,” was the response.

I was one of those people. I would roll my eyes and quickly change the topic. That is until I realised that I was slowly losing my tolerance for dairy products and not as excited about eating meat all the time.

I started consuming less dairy and ate more plant-based versions of my favourite meat products. When you have a health scare that forces you to change your diet and limit your consumption of meat by-products, an open-minded approach is necessary.

The plant-based movement has grown over the years. This is evident in how much easier it is becoming to source plant-

based products in mainstream supermarkets these days.

While the prices leave one with whiplash, the health benefits are worth it.

I’m a coffee fiend and while I am cutting down on my dairy, I am struggling with plant-based milk. I do not eat nuts and coconut, and I prefer my oats as a porridge (or blitzed in a smoothie). I, like many others, don’t enjoy plant-based milk with coffee or cereal.

Plant-based lifestyle influencer Dhanusha Dhoorgalu is one of them. She is part of an influencer campaign for Nescafé Gold’s vegan lattes made with coconut, almond and oat milk. “I have missed having lattes and for me, this is the most convenient way to satisfy my latte craving,” she said.

The Washington Post reports that NotCo, a start-up founded in Chile, has possibly found the solution. In 2019, scientists there developed artificial intelligence technology

to find plants that could function like cow’s milk at a molecular level. They have found this in two unlikely ingredients – pineapple and cabbage.

“The product, called NotMilk, uses more than a dozen ingredients, including chicory root fibre, coconut oil and pea protein, to make what the packaging calls a ‘plant-based milk alternative’.”

The article says NotMilk claims to be a vegan milk that can taste, cook and froth like cow’s milk.

In a November 2020 report, Tasting The Future predicted that there would be a bigger focus on getting plant-based milk alternatives perfect for consumers and that oat milk sales would continue to rise rapidly and outstrip growth of other plantbased milks throughout this year.

Meanwhile, Starbucks has also made inroads in creating more beverages using plant-based milk alternatives.

RAISING A VEGAN CHILD LUTHO PASIYA FOLLOWING a plant-based diet has become common. It’s no longer something that people are shocked by.

People who follow a vegan diet eat plant-based foods and avoid animal products for various reasons. For some it’s ethical, for others its health-related or a trend they are trying out.

Following a vegan lifestyle can be beneficial for adults, but is it suitable for children?

We spoke to dietitian Ezette Oosthuizen and cookbook author Chantal Lascaris about the benefits and risks of raising a vegan child.

Lascaris said the main danger when children follow a vegan diet is nutrient deficiency, so parents need to be well-informed to ensure their children get sufficient nutrients such as protein, calcium, omega 3 fats,

iron and vitamin B12, among others.

“Without enough calcium, kids run the risk of low bone density during their key growth period before eight years of age. Omega 3 is important for their brain development as well as their vision and heart health. Vitamin B12 is only found naturally in animal products but is essential for the nervous system. Protein is a key nutrient for overall growth and development in children,” she said.

Lascaris added that children tend to have small appetites so ensuring they consume sufficient calories and adequate nutrients can be more challenging. She said, however, that this can also be a plus factor as most vegans have a lower body mass index.

“A vegan diet is known to

diminish the risks of obesity, lower levels of cholesterol and blood pressure. In our modern lifestyles, most people struggle to consume sufficient fruit and vegetables, but following a vegan diet ensures your kids are getting at least their 5 a day,” said Lascaris.

Oosthuizen said certain nutrients might be lacking in a vegan diet, including Vitamin D, iron, omega 3, and vitamin B12.

When it comes to the benefits, she said as a parent you are creating awareness in your child of the environment and the positive impact a vegan diet will have. They will be exposed to a variety of vegetables, fruit, whole grains and legumes which most kids do not eat enough of; and a vegan diet can prevent heart disease and type 2 diabetes later in life as it is low in saturated fat.

VEGAN CHICKPEA NUGGETS Ingredients: For the chickpea base 1 can (420g) chickpeas 40g (⅓ cup) rolled oats 30g (2 tbs) flax seeds 5ml (1 tsp) onion powder ½ teaspoon garlic powder ½ teaspoon Italian dried herbs pinch of salt and pepper For the crumbs ½ cup oat milk or plant milk of choice ½ cup wholegrain breadcrumbs/ quinoa flakes Method: Pre-heat the oven to 185°C and line a

baking tray with parchment paper.

Drain and rinse your chickpeas and add them to a food processor or highspeed blender.

Add in the oats, flax seeds, onion and garlic powder, Italian herbs, salt and pepper and pulse to blend until well combined and chickpeas are finely cut.

Do not over blend.

In 2 separate small bowls, place the breadcrumbs and oat milk and form a nugget size chickpea dough with your hands.

Dip one at a time in the oat milk then in the breadcrumbs, coating both sides.

Then place on the baking tray.

Bake for 10-15 minutes, turning them halfway.

HOW TO GET YOUR KIDS TO ENJOY VEGAN FOOD SACHA VAN NIEKERK FOR a child whose family eats vegan at home, lentils as a substitute for the mince in shepherd’s pie, quinoa burgers and tofu in every form are the norm at mealtimes. Issues about the somewhat restrictive diet only arise once the child starts attending school and makes friends outside of their familial bubble.

From eyeing lunch boxes

filled with chocolate spread sarmies, chicken nuggets and cheeseburgers to having to turn down birthday cake, sweets, biscuits and more at parties, their disappointment is palpable.

Fortunately, vegan cuisine has come a long way. Big-name grocery stores have aisles stocked with all things deliciously vegan and more restaurants are catering for vegans.

Social media is exploding with mouth-watering vegan content shared by chefs and at-home cooks.

All this has made it easier to create meals that will entice tots, tweens and even teens.

If your kids have any doubt that vegan food is as delicious as any other kind, perhaps whipping up one of these dishes will help to change their minds.

PEANUT BUTTER SNICKERS BARS Salty, sweet, gooey and chewy, these chocolate-coated bars are everything you’re looking for in an after-school or lunchbox snack. Made at home with fresh ingredients, they’re not healthier than the store-bought variety.

Ingredients:

For the base layer 120g almond meal 75g smooth peanut butter 30g maple syrup For the filling 65g smooth peanut butter 20g coconut oil 70g salted peanuts For the coating 180g dark chocolate 20g coconut oil Method:

In a bowl combine the almond meal with peanut butter and maple syrup.

Mix together until it sticks.

Press the mixture into a loaf pan or tray. You don’t want the base layer to be too thick otherwise it will be hard to coat later, so use a long container that will allow you to spread it out evenly without going too thick.

Slightly melt the peanut butter with the coconut oil and mix. Pour on top of the base layer.

Sprinkle with the salted peanuts and gently press them in. Freeze for 1 hour.

Melt the dark chocolate and coconut oil using the broiler method. Keep stirring and let the chocolate cool. In the meantime, remove the mix from the freezer and slice it into 8 bars. I find heating the knife helps cut it nicely.

Coat each bar in the melted chocolate, let the excess chocolate drip off and place on a tray lined with baking paper.

Repeat with all bars. Use any remaining chocolate to drizzle over the top. Place in the freezer for 10 minutes to set.

Tofu Stuffed Pasta Shells enager Have a picky te asta is in the house? P vour and so neutral in fla that a favourite food ist – and nobody can res n by it’s usually vega default.

Ingredients: 1 package jumbo pasta shells 1 block firm tofu, pressed 1 medium yellow onion, roughly chopped 5 medium cloves garlic 1⁄4 cup packed fresh basil leaves 2 tsp dried oregano 2 tsp salt 3⁄4 tsp ground black pepper 1⁄4 tsp red chilli pepper flakes (optional) 2 tbs nutritional yeast Juice of 1 medium lemon 1 cup packed spinach leaves 1 jar flavourful marinara sauce, divided 1⁄2 cup vegan cheese shreds (optional) Fresh basil leaves, for garnish (optional) Method: In a large pot of boiling water, cook the jumbo pasta shells according to the pre-bake cooking directions on the package. Then drain, rinse with cold water to prevent sticking, and set aside.

In the bowl of a food processor, combine the tofu, onion, garlic, basil, oregano, salt, black pepper, red chilli pepper flakes (if using), nutritional yeast, and lemon juice. Pulse 15 times or until partially mixed. Add the spinach and pulse a few more times until combined. The resulting texture should be ricotta-like. Do not over pulse or your ricotta will turn green!

Preheat the oven to 190°C . Pour half of the marinara sauce into a 23x33cm baking dish, spreading to evenly coat the bottom of the dish.

One by one, fill each cooked shell with a generous spoonful of the tofu filling and place it in the prepared baking dish. Continue until the tofu mixture is gone and the baking dish is filled. Sprinkle the vegan cheese (if using) on top.

Drizzle the remaining marinara sauce over the stuffed shells. Cover the pan with aluminium foil and bake for 20 minutes. Remove the foil and bake for another 20 minutes or until the cheese (if using) is melted and the edges of the shells are lightly browned.

Garnish with the basil leaves (if using).

Serve immediately and enjoy hot.

Berry Compote French Toast Ingredients: For the French toast 1 tbs ground flaxseed 1 tbs chia seeds 1 cup plant-based milk 1 tbs maple syrup Pinch of salt Cinnamon Bread For the compote 1½ cups frozen berries Juice of half a lemon 1 tsp stevia or brown sugar Method: For the French toast. Mix the ingredients together and let your bread soak.

Meanwhile, heat up a non-stick pan with some coconut oil on medium-high heat.

Cook the French toast until golden brown on each side. For the berry sauce Add all ingredients to a small pot and cook on medium heat, stirring so that the berries begin to break up. Add sugar to taste. Pour over French toast slices with a dollop of coconut cream (optional).

Cherry Almond Cacao Chip Smoothie Ingredients: 2 cups frozen dark sweet cherries 1 cup frozen riced cauliflower 1 medium banana 1½ cups oat/nut milk (for a thick smoothie.

Add more liquid if desired) 3 tbs cacao powder 2 tbs cacao nibs 2 tbs natural almond butter ¼ tsp almond extract Method: Blend all ingredients, minus the cacao nibs, using high-speed blender until smooth and creamy. Then, add the cacao nibs and pulse only a few times (for texture). Serve with more cacao nibs on top and enjoy.

Vegan parenting: School lunch guide LUTHO PASIYA IT CAN be frustrating to plan and pack vegan school lunches, but we are here to help relieve some of that stress.

Below are a few tips on what to pack.

VEGGIE HOTDOGS You can replace the meaty wors with carrots for a tasty vegetarian twist. Choose the largest, thickest carrots you can find; they shrink during cooking, and you can always trim the narrow end to fit the bun.

You can serve these carrot dogs in buns with toppings such as vegetarian chilli, cheddar, chopped onion, pickles or relish, tomato sauce and spicy mustard.

CHICKPEA NIBBLES These nibbles are a great snack or appetiser. You can eat them right away for a tasty crunch or after they have cooled down when

they are a bit chewy.

You can substitute ingredients for anything you think your kids may like.

You could use rosemary and lemon zest, balsamic vinegar and sea salt, Cajun spices, or sweeter combinations such as cinnamon and a healthy sweetener.

BAKED CAULIFLOWER WINGS Baked cauliflower wings make the perfect vegetarian substitute for crispy hot wings.

This is the best way to include cauliflower in your child’s diet.

Although they are super low in calories, cauliflower wings are surprisingly addictive.

If there are cauliflower haters around you, give them a batch of these spicy “wings” and see how they change their minds.

VEGAN BIG MAC This delicious vegan version

of the McDonald’s burger can be made in 10 minutes at home using easy-to-find ingredients.

Anyone in your household will find this burger tasty, especially with the addition of my vegan big mac sauce.

If you have non-vegans in your home, it’s quicker to make this vegan burger at home than it is to go get a drive-though take-away (not to mention it’s healthier, has fewer calories, is cheaper and better for the environment).

MEAT-FREE MINCE TACOS WITH GUACAMOLE Needing a booster shot of fun as an easy vegan lunchbox meal? Whether it’s for Taco Tuesday or TGI-Friday, this is a great recipe for lifting your children’s spirits and getting all hands on deck and involved in loading up their tacos with lipsmacking goodness.

Whip up a plan t-based lunch with thes e vibrant vegan recipes fo r kids.

Try mouthwateri ng meatfree mains, sna cks and bakes

MAKING THE SWITCH TO A VEGAN DIET IS EASIER THAN YOU THINK VIWE NDONGENI-NTLEBI MORE consumers are cutting out preservatives and animal products as a healthier option for their families.

“South African consumers are understanding more and more that plant-based foods are an important part of a sustainable future, not just environmentally, but for their health too – and this is starting to reflect in the choices that future forward brands are making,” says Tammy Fry, director at Fry’s.

Even retail stores have caught

up with this health trend and are making more vegan options available. Nicki Russell, head of product merchandise at Pick n Pay says: “We are noticing more customers experimenting with plant-based alternatives. They want a greater choice that is more accessible and at affordable prices, so we have stepped up to deliver that.

“This year we will expand our plant-based range of PnP own brand, as well as work with other brands to bring customers more

exciting products, such as the Oumph! and LikeMeat products.”

A common misconception about veganism is that one can only eat vegetables. That is not the case. Yes, vegetables play a big role, but there are so many meat alternatives made from ingredients such as beans, lentils, soy and more.

It’s not all about vegetables.

With all the meat-free burger alternatives available on the market now, you can still enjoy burger night.

NUTRITIOUS VEGAN MEALS FOR KIDS LUTHO PASIYA VEGAN diets can be healthy for children, but it can take a bit more planning. There are some essential nutrients easily found in foods such as meat and fish, so vegan or vegetarian diets need to be well planned for both adults and kids. With help from dietitian Ezette Oosthuizen and cookbook author Chantal Lascaris, here are some of nutritious vegan meal ideas for kids.

CHANTAL LASCARIS’S PICKS: BAKED COURGETTE FRIES Who doesn’t love chips?

So how about some baked courgette fries as a snack.

Courgettes, also known as baby marrows, are high in antioxidants and because they’re baked and not fried, they’re low in fat without sacrificing the flavour of crunchy chips.

BUTTER BEANS Butter beans make great sauces. I like to use them for pasta sauce. Add nutritional yeast to give it a creamier texture and some cashews to make it richer and keep the bean sauce softer. Butter beans are rich in protein, fibre, and iron, perfect for your child’s growth.

Sneak in some shredded baby spinach which is sweeter and more tender than normal spinach. Then add some garlic and herbs such as origanum to give a bit more flavour. Look out for

pasta that contains the most protein.

PITA BREAD Being vegan, pita bread is perfect for all kinds of fillings. Hummus is pita’s perfect partner and, made from chickpeas, tahini, lemon juice and olive oil, is full of goodness. Chickpeas are high in protein and tinned chickpeas will become staples in your pantry as they’re so easy to use. Olive oil is one of the healthiest oils you can get, being rich in healthy mono-unsaturated fats and is loaded with antioxidants. Pitas are ideal for feeding your kids as many of the veggies that they like.

Most children like sweeter flavours so bell peppers are a good choice as well as carrots for a bit of crunch, along with cucumbers which are high in liquid, giving them a mild flavour.

EZETTE OOSTHUIZEN’S PICKS: FOR BREAKFAST Oats with fruit and a variety of nuts and one teaspoon of chia seeds. This meal contains carbohydrates, protein, fat, and omega 3 from the chia seeds.

VEGAN SPAGHETTI BOLOGNESE Made with lentils which are a source of protein. Add extra vegetables to make it more nutritious and nutritional yeast for vitamin B12.

Try these Vegan Recipes Breakfast Breakfast banger burrito with black beans, avo, and salsa (Serves 6) Ingredients: 1 packet Wood Smoked Breakfast Sausages (6 x 50g), sliced lengthways (We used Fry’s) 15ml oil ½ onion, finely chopped ½ tin chopped tomatoes

1 tin black beans, drained and rinsed Salt and pepper, to taste 2 avocados, peeled and sliced 4 wholegrain wraps Salsa of chopped spring onion, tomato, yellow pepper and coriander Method: Fry the halved breakfast bangers in a little oil.

Remove and place on absorbent

paper. In the same pan, fry the onion until soft, add the tomato and black beans, season with salt and pepper, and heat through.

Place the wraps on the counter.

Share the bean mix between the 4 wraps, placing it down the centre.

Slice the avocado and place it next to the row of bean mix.

Place 2 ½ slices of the bangers in each wrap. Roll up, cut, and serve with salsa on the side.

Lunch Roasted cauliflower salad with chickpeas, red pepper and rocket (Serves 4) Ingredients: 5 cups (680g) cauliflower florets (about 5cm) wide 2 medium cloves garlic, unpeeled 3 tablespoons olive oil, divided 1/4 teaspoon plus 1/8 teaspoon kosher salt, divided 2 teaspoons red wine vinegar 1/4 teaspoon dried oregano 1/8 teaspoon freshly ground black pepper 2 cups baby rocket 1 medium red bell pepper, diced 3/4 cup cooked no-salt added chickpeas, drained and rinsed if canned Method: Position a rack in the middle of the oven and preheat to 190 degrees.

On a large, rimmed baking sheet, combine the cauliflower and the garlic cloves; drizzle with 1 tablespoon of the oil, sprinkle with 1/8 teaspoon of the salt and toss to coat.

Roast, tossing once or twice, for about 30 minutes, or until the cauliflower is tender and golden brown in spots. Let the cauliflower and the garlic cool to room temperature. If not using right away, refrigerate until needed.

Squeeze the garlic out of its paper into a medium bowl; discard any tough stem ends.

Sprinkle the garlic with the remaining 1/4 teaspoon of salt, then mash with a fork until a fairly smooth paste is formed. Add the remaining 2 tablespoons of oil to the bowl, along with the vinegar, oregano and black pepper and whisk to combine. In a large bowl, toss together the roasted cauliflower, rocket, bell pepper and chickpeas. Drizzle with the dressing, toss to coat and serve.

Supper Whole wheat spaghetti with mushrooms, kale and hazelnuts (Serves 4-6) Ingredients: 500g wholewheat spaghetti 45ml olive oil l2 cloves garlic, crushed 250g button mushrooms, thickly sliced 100g baby button mushrooms 100g kale, chopped 1 lemon, finely grated zest and juice 100g hazelnuts, toasted and roughly chopped 30ml flat leaf parsley To serve: Vegan cheese , finely grated dukkah (optional) Method: Cook the spaghetti according to packet instructions, drain and set aside.

Heat the oil in a pan and gently fry the garlic for 1 minute.

Add the button mushrooms and baby mushrooms and cook for 4-5 minutes.

Add the reserved spaghetti and the kale and cook for 3 minutes, or until the spaghetti is heated through.

Remove from heat and add the remaining ingredients. Toss to combine.

Serve at once with extra vegan cheese and dukkah, if desired.

Dessert Blueberry Chia Pudding Ingredients: 250ml almond milk 125g tub of blueberries 60ml maple syrup or honey 3ml ground cinnamon a pinch of ground cardamom 5ml vanilla extract 80ml chia seeds 60ml coconut cream extra blueberries to serve

Method: Put the almond milk and blueberries into a processor or blender. Purée until smooth. Add the maple syrup, cinnamon, cardamom and vanilla.

Mix until well blended.

Mix in the chia seeds.

Place the mixture in a bowl and refrigerate for 4-5 hours or overnight.

Stir in the coconut cream and mix well. Spoon into serving dishes and add extra blueberries to serve.

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