What we eat in a day: A plant-based take on comfort food
As we are getting ready for the second year of our degree, we can look back at some of the mishaps and triumphs that one year of independent living and cooking entails. Splurging on delicious takeout one week and having to live off canned soup the next. Getting wrapped up in the simplicity of pre-made vegan substitutes and forgetting what we had waiting for us in our tiny fridge while doing a new round of shopping. There are bound to be some rookie mistakes. Still, we are one year wiser and are starting to find ways to balance a tight budget and schedule with the plant-based dishes we are craving.
Here are what we eat in a day: our favourite comfort foods, made without sacrificing flavour or ending up with unnecessary negatives on the bank statement.
Oatmeal with caramelised apples
Oats:
One part oats and two parts water/plant milk (we usually use water as we do not have a preference and it is a great way to save money. However, if there is a slump of plant milk left from other meals we often put it in.)
Frozen berries
Seeds (chia, multi mix, pumpkin)
Caramelised apples:
Red apples
Maple syrup
Cinnamon
Combine water, oats and desired seeds in a pot on medium heat. When the mixture starts to thicken, add your frozen berries (we used blueberries and strawberries). While waiting for the oats to absorb all the water and stirring occasionally, cut your apples into slices. Proceed to put your apples into a saucepan with maple syrup and cinnamon to taste - just make sure you have enough to glaze all your apple slices. Cook until golden and juicy.
When your oatmeal is ready, pour it into a bowl and sprinkle your caramelised apples on top, as well as your favourite add-ons. This morning we had leftover strawberries, but you can use everything from bananas to home-made brownie bites to spice up your breakfast.
Tip: Add water to the mixture if the oats get too thick and sticky.
Avocado toast with spiced mushrooms
Mushrooms:
Mushrooms
Olive oil
Seasoning: (to taste)
paprika
cumin
salt
pepper
Basics:
Sourdough bread from a local bakery or farmers’ market
Avocado
Sriracha
Dice the mushrooms and sauté in a pan with olive oil. Stir for a couple of minutes before adding a splash of water to help them absorb the good flavours from the spices. Cook for a few more minutes. The mushrooms should have shrunk and absorbed most of the water and spices. Toast your slices of sourdough and top it with avocado, mushrooms and sriracha for more spice.
Tip: A sprinkle of nutritional yeast for flavour and nutrition.
Simple and hearty lasagne
Tomato sauce:
2 cans of chopped tomatoes
4 tbs tomato paste
2 cubes of vegetable stock
1-2 diced carrots
1 diced yellow onion
4 cloves of garlic
1/2 squash
1 pack of fresh spinach or 3-4 frozen cubes
1-2 tbs sugar
Spices:
mixed herbs
salt
pepper
Bechamel sauce:
1:1 of Butter and plain flour
Plant milk (we prefer oat)
4 tbs Nutritional yeast
1-2 cubes of vegetable stock
Spices:
paprika
cumin
Salt
pepper
Preheat the oven to 200°C.
Saute the onion and garlic in a pot with olive oil. Stir in the tomato paste and then add all the remaining ingredients into the same pot. You can add any vegetables you have lying in your fridge to limit food waste and add more nutrients and texture. Let it simmer on low to medium heat while you make the bechamel sauce.
Melt butter in another pot. Make sure you stir constantly as you slowly add in the flour. Your mixture should turn into a sticky paste. Keep on medium heat but do not let it brown. Stir in milk until the paste is softened. Your sauce should be smooth, thick and slightly sticky. Crumble the vegetable stock and add the seasoning as well as nutritional yeast to the mixture, let simmer for a few minutes on low heat, then set aside.
In a casserole, layer your tomato sauce, lasagna sheets, and bechamel sauce. The number of layers you add is up to you, but make sure you add a layer of bechamel sauce that completely covers your lasagna sheets on top. Set in the oven to cook for 20-25 minutes depending on the size of your casserole. When the time is up, let it cool for a couple of minutes, and then it should be ready for serving!
Tip: Sprinkle vegan cheese on top of your lasagna before cooking in the oven.
Toasty Hot chocolate
Basics:
Plant milk (we use oat milk for a rounded sweetness)
Vegan Chocolate bar or hot cocoa mix (Cadbury’s hot cocoa mix is vegan)
Maple syrup
Optional: Oat creamer
Spices:
1 tsp cinnamon
1/2 tsp cardamom
2 drops of vanilla extract
a pinch of salt
Depending on whether you use a cocoa mix or a vegan chocolate bar, the starting process will differ. With a cocoa mix, you start heating up the milk, then add the recommended amount of mixture. If you are using a chocolate bar, start by melting the chocolate in a pot, then once it has completely melted, add the milk. A tablespoon of maple syrup will balance the bitterness of darker chocolates. Cinnamon and salt will give it a more rounded taste, but do not add too much of either one. You can also use a plant-based creamer for more rounded flavours.
Tip: To get a more exact idea of the amount of hot chocolate your want, measure the milk in a mug.
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