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Raw Vegan nutty Bars (barrinhas de frutos secos)

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These are just delicious <3, they are incredibly healthy and easy to make.
Be careful, they are delicious, chewy, crunchy and extremely addictive 🙂
  • 1 cup rolled oats
  • 1 cup dates
  • 1/3 cup flaxseeds
  • 1/3 cup mixed nuts – (walnuts, almonds, cashews, hazelnuts,..)
  • 1/3 cup cashew milk (soy,oat, rice, hemp,…)
  • 1 tbs raisins
  • 1 tbs cocoa powder
  • 1/4 cup coconut flakes
  • 2 tbs sesame seeds
Put the flaxseeds in a food processor and transform it in flour. Add the dates, milk, cocoa, and process until smooth.
Combine now all the other ingredients without process them completely.
If the mixture is not coming together, add a tablespoon or two of milk.
Press the dough into a baking dish, or free hand shape it and cut into squares.
Enjoy right away or save for later!
Note: don’t panic if you don’t have all the ingredients, just be creative 😀 and use whatever you have at home!!

Here are some ideas:  dried apricots, pumpkin seeds, sunflower seeds, pistachios, peanuts, coconut flakes, cranberries, dried pineapple,  figs, protein powder, chia seeds, spices, ginger, cinnamon, nutmeg, coffee, almond extract, orange extract,  lemon zest.

PT:
Estas barrinhas são super deliciosas <3,  incrivelmente saudáveis ​​e fáceis de fazer.
  • 1 caneca de aveia
  • 1 caneca de tĂąmaras
  • 1/3 caneca de sementes de linhaça
  • 1/3 caneca de frutos secos (nozes, amĂȘndoas, caju, avelĂŁs, ..)
  • 1/3 caneca de leite de caju (soja, aveia, arroz, cĂąnhamo, …)
  • 1 c. de sopa de passas
  • 1 c. de sopa de cacau em pĂł
  • 1/4 caneca de coco ralado
  • 2 c. de sopa sementes de sĂ©samo
Colocar as sementes de linhaça num processador de alimentos e triturar atĂ© que fique em farinha. Adicionar as tĂąmaras, o leite, o cacau e processar atĂ© que fique homogĂȘneo.
Combinar depois todos os outros ingredientes e pulsar minimamente até que fique tudo combinado mas não completamente desfeito.
Adicionar uma ou duas colheres leite se for necessĂĄrio para unir melhor a massa.
Pressionar a massa numa forma  ou moldar à mão e cortar aos quadrados.Desfrutar imediatamente ou guardar para mais tarde!

Nota: nĂŁo hĂĄ necessidade de entrar em pĂąnico se nĂŁo tiveres todos os ingredientes, apenas sĂȘ criativo 😀 e usa o que tiveres em casa!
Aqui estão algumas idéias: damascos secos, sementes de abóbora, sementes de girassol, piståcios, amendoim, flocos de coco, cerejas secas, abacaxi desidratado, figos, proteína em pó, chia , especiarias, gengibre, canela, noz-moscada, café, raspas de limão, etc..

 

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Seeded wholemeal bread (pĂŁo integral com sementes)

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with red pepper and green olives
  • 200g vegetal milk (soy, hemp, almond, rice, oat,..)
  • 80g water
  • 20g olive oil
  • 1 sachet instant dry yeast
  • 20g linseeds
  • 20g sesame seeds
  • 10g poppy seeds
  • 20g sunflower seeds
  • 20g pumpkin seeds
  • 5g salt
  • 450g wholemeal flour.

Warm the milk and the water in the microwave for 1 minute. Mix the warm liquids with the yeast, salt and olive oil. Add the flour and seeds. Knead the dough on a lightly floured surface until smooth and elastic. Shape the dough into any shape you like.

Place them in a baking tray, cover them with a towel and leave in a warm place to rise  for about 30-60 minutes. Heat oven to 180C, and bake them for 20 minutes.

TIPS: Play with the seeds as much as you want 🙂

Feel free to add ingredients into your  bread. There really is no limit on what you can add: herbs, cinnamon, garlic, nuts, dried fruit, olives, dried tomato. Use your imagination!

PT:

  • 200g leite vegetal (soja, amĂȘndoa, arroz, aveia, ..)
  • 80 g  ågua
  • 20g azeite
  • 1 saqueta de fermento de padeiro seco
  • 20 g sementes de linhaça
  • 20g sementes de sesamo 
  • 10g sementes de papoila 
  • 20g sementes de girassol
  • 20g sementes de abĂłbora
  • 5 g de sal
  • 450g de farinha integral.

Aquecer o leite e ågua no microondas por 1 minuto. Misturar os líquidos mornos com o fermento, sal e azeite. Adicione a farinha e as sementes. Amassar a massa numa superfície polvilhado com farinha até que fique lisa e elåstica. Moldar a massa em pequenos pãezinhos. 

Colocå-los numa travessa de ir ao forno, cobrir com uma toalha e deixa-los num local morno cerca de 30-60 minutos para que dobrem de tamanho. 

Levar ao forno prĂ©-aquecido a 180Âș durante 20 min.

DICAS: As sementes podem ser outras.

Não hå limites para o que se pode adicionar ao pão: desde ervas aromåticas, canela, alho, frutos secos, azeitonas, tomate seco, etc.

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Crispy Roasted Chickpeas (grĂŁo de bico crocante)

2016-06-08 18.20.56I just love chickpeas and I use it a lot to do different dishes and snacks. This oven-rosted chickpeas can be eaten as a snack or you can toss them with salads, stir-fries, hummus or sprinkle over soup. They’ll stay crispy for a few days.

I like to use dried chickpeas but you can do this recipe using the can ones. the only diference is, if you are using the dried chickpeas you need to soak them in a large bowl and cover completely with cold water for at least 12 hours.

  • Dried chickpeas (as much as you want)
  • Spices and herbes
  • Salt
  • Olive oil

Preheat oven to 200C, put the chickpeas in a bowl and toss with olive oil, salt, some herbs and spices. Put the chickpeas in a baking tray and roast them in the oven for 20 to 30 minutes Stir occasionally.  They are ready when golden, dry and crispy on the outside, and soft in the middle.

TIPS: This recipe is all about the spices, so be creative! Personally I love to use chilli powder, curry powder, garlic powder, smoked paprika, fresh herbs, like rosemary, oreganos, thyme or even lemon zest. but not all at the same time!!

PT-  Eu simplesmente adoro grão de bico e uso-o para fazer diferentes pratos e snacks. O grão de bico tostado no forno pode ser usado como snack, ou pode ser colocado em saladas, salteados, hummus ou até na sopa em fez dos croutons.  Eles podes ser aguardados num recipiente selado à temperatura ambiente por uns dias.

Eu prefiro usar grĂŁo de bico seco, mas pode-se fazer esta receita com grĂŁo de lata. A Ășnica diferença Ă© que se se usar o seco é preciso por de molho no mĂ­nimo por 12 horas.

  • GrĂŁo de bico seco (quantidade a gosto)
  • Especiarias e ervas
  • Sal
  • Azeite

Preaquecer o forno a 200 ° C, colocar o grão numa tigela e misture com azeite, sal, algumas ervas e especiarias. Colocar o grão num tabuleiro de ir forno por 20 a 30 minutos e mexer ocasionalmente. Eles estão prontos quando estiverem dourados, secos e crocante por fora e macios por dentro.

Dicas: Esta receita vive das especiarias, por isso Ă  que ser criativo!!  eu adoro usar piri-piri, caril , alho, paprika fumada, e ervas frescas, como alecrim, orĂ©gĂŁos, rosmaninho ou mesmo raspas de limĂŁo. Mas nĂŁo todos ao mesmo tempo claro 🙂

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A vegan in Turkey

In Turkey they love meat but also have great vegetarian options. It’s easy to find diverse, affordable and rich treats anywhere, once they eat many dishes that are meat-free. Sometimes you just need to ask for a meat free option and they will sort that out for you.

They have amazing markets, street stalls, food stores with great veggies, fruits, fresh juices, nuts, sweet cubes of lokum (Turkish delight),  dates, tea, coffee, spices (literally piles), dried fruit, lentils, bulgur, rice, beans, bread, olives and cheese.

What I recommend:

Vegan Gözleme – it’s kind of  a Mexican quesadilla. Thin dough filled with cheese, spinach and onion cooked on a griddle.  ‱  Dried Fruit and Nuts.  ‱  Pide – Turkish pizza, no tomato sauce, made from dough and various toppings.  ‱  Lahmacun – other kind of  Turkish pizza but with a thinner, crispier base and is eaten rolled up. It’s usually made with meat, but they will do with a vegetariam topping.  ‱  Kısır – bulgur salad with pepper, tomato paste, parsley, onion, garlic, pomegranate molasses, or lemon, lettuce, cucumber, spices and herbs.  ‱  ƞakƟuka –  Aubergine and tomatoes.  ‱  Mercimek Köftesi – red lentils and bulgur with spices.  ‱  MĂŒcver –  grated zucchini, courgette, potatoes, egg, onion, dill, cheese and flour.  ‱  Vegetarian Kebab.  ‱  Meat Free Meze.  ‱  Freshly Squeezed Pomegranate Juice.  ‱  Turkish coffee. 

Avocado Chocolate Mousse (mousse de chocolate e abacate)

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This desert is absolutely perfect,  easy to make and guilty free, made only with real and healthy ingredients.

Ingredients:

  • 1 large avocado
  • 6 dates
  • 1 tbsp agave nectar or other sweetener
  • 150ml coconut milk
  • 40g vegan cocoa powder
  • 1tsp coffee powder
  • 1/4 tsp chili powder
  • 1/4 tsp salt

Place all the ingredients in a blender and blend until you have a smooth mousse. 

TIPS: Serve with fresh fruit. You can keep it in the fridge for up to two days. Enjoy!

PT – 

ingredientes:

  • 1 abacate grande
  • 6 tĂąmaras
  • 1 colher de um qualquer adoçante liquido
  • 150ml Leite de coco 
  • 40 g. de cacau em pĂł
  • 1 c. de chĂĄ de cafĂ© em pĂł
  • 1/4 colher de chĂĄ de piri-piri
  • 1/4 colher de chĂĄ de sal  

Colocar todos os ingredientes num recipiente e bater atĂ© ter se obter consistĂȘncia cremosa.

DICAS: servir com fruta fresca. Pode-se guardar no frigorifico por 2 dias.

Bom apetite!

 

a Vegan in Sabah _ Kota Kinabalu

Kota Kinabalu, was actually a very pleasant surprise, through my stay I easily found really great places to eat.
I just need to start to say that KK has countless markets, all selling fresh fruit, juices, coconut water and lots of other local vegan delicacies.
I had no trouble at eating at the street markets either, the food was okay, nothing too extraordinary  but I appreciated that they could always veganise something for me.
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I’m going to start with my very favourite place of all, the Vege Garden.
The only reason I didn’t have all my meals there was just because I wasn’t always in the city and they are only open till 5pm.
This small eaterie located between an Orange Convenience store and a Tourism Operator, and it’s part of Wisma Sabah mall. the food is just amazing and it’s very affordable.
The owner is super friendly and is always happy to give you some advice about the food he has for the day, and if they have runned out of food they will arrange something for you. I loved this place so much that I had all my breakfasts there, a few lunches and even a couple of meals as a snack 😀 😀
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The Liew Chai Vegetarian has really delicious options of mock meat, and its very affordable.
If you are not a mock meat fan they also have a good selection of vegetables and tofu.
 This eatery is located in the middle of the food court on the lower ground floor of the Centrepoint Mall.
Beyond Veggie is located in the Suria Sabah Shopping Mall. Its a bit more sophisticated and modern and more expensive than the other ones a mention. Has a huge variety of dishes and desserts and the food is tasty.
Among all the food, the most surprising things we found on KK was the coconut jelly/pudding that is served in a coconut shell with the flesh of the coconut, I truly enjoyed it.
The green caviar (called also by Latok or sea grapes), that is a type of seaweed found in Sabah and Philippines. I found it at the Night market.
Interesting enough for the first time in my travellers life I just found many stalls selling fermented drinks and herbal teas with fungus.
 Other dishes we had:
Click here if you want to know what to do and visit at Kota Kinabalu and here if you are planning to visit the islands.
photography – all rights reserved – Ana Rocha

Vegan Scones (scones veganos)

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white flour with dates and seeds      I      farinha branca com tùmaras e sementes

This scones are easy and quick to make, perfect for breakfast or brunch.

There is nothing better than sitting down with a hot cup of tea and enjoying a freshly baked Scone.

  • 250g flour (works well with wholemeal spelt flour, brown or white)
  • 30g coconut oil
  • 40g unrefined dark sugar (or coconut sugar)
  • 1 flax egg
  • 100 ml any non dairy milk  (oat/soy/coconut/rice/…)
  • 2 teaspoons baking powder
  • pinch of salt

optional ingredients:

  • 50g raisins
  • 50g mixed dried fruit
  • 50g dates 
  • 1/3 tsp cinnamon 
  • nuts 
  • seeds

Preheat the oven to 200C. Put all the ingredients in a bowl and mix until combined.

Scoop a tablespoon of dough in a baking tray slightly floured. Place in the oven and wait until they begin to turn golden, (+- 15 minutes). Carefully remove the tray from the oven and allow to cool for 5 minutes.

TIPS: Serve with your favourite jam, a vegan butter and fresh fruit.

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wholemeal spelt flour with dates and almonds     I     farinha integral com tĂąmaras e amĂȘndoas

PT- Esta receita é råpida,  fåcil de fazer e o resultado é óptimo. 

  • 250g farinha (integral ou branca)
  • 30g Ăłleo de coco
  • 40g açĂșcar mascavado
  • 100g leite vegetal (aveia, soja, coco, arroz, etc.)
  • 1 ovo de linhaça
  • 2 c. chĂĄ de fermento p/ bolos
  • 1 pitada de sal

ingredientes opcionais: 

  • 50g de passas
  • 50g mistura de frutos 
  • 50g tĂąmaras 
  • 1/3 c.chĂĄ de canela 
  • amĂȘndoas, nozes, avelĂŁs, etc.
  • sementes

Pré-aquecer o forno a 200°C, colocar todos os ingredientes numa taça e mexer até que a massa esteja consistente.

Num tabuleiro polvilhado de farinha, deitar colheradas de massa e levar ao forno até estarem dourados, (+-15 minutos).

DICAS: servir com compota, manteiga de frutos secos e fruta fresca.

Sabah – Kota Kinabalu

At kuala Lumpur airport we got a flight to Kota Kinabalu. From the airport there are public buses (5RM) to town. Kota Kinabalu or simply called KK is the capital of Sabah,  located in the Island of Borneo on the west coast.

Borneo is all about it’s green lush rainforests, wild jungles, wild animals, high  mountains and countless caves, but for me Sabah was mostly about it’s paradisiac beaches, small towns, villages, markets and the food. We missed intentionally all the sanctuaries, jungle trails and natural reserves, because we did it all in the other part of borneo – Sarawak.  Sarawak is less touristic, unspoiled and cheaper for those kind of activities.

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We arrived at night and I got instantly impressed with all the night markets, lights, smells and  busy vibe. During the day time KK is still picturesque (not as much as Kuching), but still has its own beauty. The best way to know KK is by foot, so walk around and allow you to lose yourself in the city.

I really love markets and KK doesn’t disappoint, at least in number 🙂 The Central MarketPasar Besar – its a great place to explore KK’s culture, it has countless vegetables and fruit stalls and an area that sells homed delicacies and even fresh tabaco. Markets are the life and blood of a city, so they are always a nice place to go if you want to feel it and the local culture. Sellers aren’t pushy at all so you can just wonder around seeing all the different stalls. Behind this one they have a Fish Market the Pasar Ikan’.  Nearby there’s the Pasar Filipino, that is basically a Salted Fish Market, and a small Fruit and vegetables Market.

Just because I’m already talking about markets, why not to carry on?! 🙂

The Gaya Street Market opens on Sunday mornings and finishes by 1p.m. is full of souvenirs, crafts, trinkets, clothings and lots of live animals for sale what is very upsetting. Its bustling crowded so the key is to get there early, but don’t expect anything extraordinary. The food and natural medicine products are interesting but that’s about it.

The Handicraft Market has a few workers seating outside sewing, inside all the stalls are selling the same, so nothing special.

The night market, sets up at around 5 pm or so and is located beside the handicraft Market and beneath Le MĂ©ridien hotel, and it has two main sections – one where they sell fresh ingredients, and another where you can eat. The food stalls are more focussed on seafood that anything else. Obviously we don’t eat seafood but we eat seaweed 🙂  They’re not like the dried ones I’m used to buy at the supermarket these have a soft and succulent texture and are called sea grapes, sea caviar or Latok. Despite the seaweed that I found extremely ‘exotic’ they have other plant based dishes and delicious treats like fresh fruit and juice, fried bananas,  pancakes filled with peanut butter and sweet donuts.

KK Waterfront, it’s a very sophisticated part of KK  and nice for a walk to the mall’s ocean front mostly during sunset, where boats are docked for the night. Tanjung Aru Beach, its a great place to walk along the beach and to observe the sunset too, (bus from of City Hall or Wawasan Plaza (4RM))

The City Mosque, is picturesque on the outside, again mostly during the sunset but sometimes they don’t allow non religious people in, but that’s fine because there’s nothing much to see there. Just admire the building and the beautiful lake around it, sometimes looks like the mosque is floating on water. If you are at KK for a short period, give this one a miss.

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Because we didn’t want to do any organised tour we rented a motorbike at ‘gogo’ for 45RM, we ride up the north cost, visiting a few villages and beaches. Its was a lovely day, without plan, so we drove with the wind and stopped as many times as we wanted.

Borneo is truly incredible, If you’re in Southeast Asia, don’t forget to visit!

photography – all rights reserved – Ana Rocha

Tunku Abdul Rahman marine Park _ Sabah _ island of Borneo

You are absolutely right when you think about Borneo’s lush rainforests, wild jungles, orangutang, probiotic monkeys, mountains and caves, but Sabah has even more to offer, from its amazing reefs, marine wildlife, paradisiac beaches to the pristine waters.

From Kota Kinabalu you can easily access the Tunku Abdul Rahman marine Park, that  is composed by 5 islands: Sapi, Mamutik, Manukan, Gaya and Sulug. I will leave the feedback for the ones I have been to.

DSCF6799You have two ways to reach the islands, you can get a boat trespassing  the central market (Pasar Besar) where you will find a small smelly jetty, used mostly by locals (and me 😊) or at Jesselton Point Ferry Terminal. Both have the same prices. Before embarque make sure you have plenty of water, fruit and snacks with you.

🏝Pulau Manukan (10RM conservation fee)

Can be a bit crowded near the place you pay the entry fee, just walk a bit and you will find an empty beach. We tried to do snorkelling but the visibility was poor that day, but we still had a great lazy day, laying down, swimming on the warm water and trekking thought the nature trails . It has touristic facilities, an extensive shore and many monitor lizards.

🏝Pulau Mamutik (10RM conservation fee)

Mamutik is the smallest one, and my favourite. After paying the entry fee, just walk a bit to find an empty paradisiac beach with clear cristal waters great to do some snorkelling.

🏝Pulau Gaya

Its really peaceful and less crowded than the others and it’s covered in tropical forest. In the island there are small water villages, with mosques, schools and simple shops built on stilts.

photography – all rights reserved – Ana Rocha

 

 

 

delicious Raw Vegan Snickers (snickers veganos)

They are made with natural ingredients, dairy free, vegan and free from gluten and refined sugar 😊 you can’t really ask for more, can you.. 😉

Ingredients

đŸ‘‰đŸœCaramel filling:

  • 1 cup of dates (deseeded)
  • 1 tbsp peanut butter
  • 3/4 cup peanuts (slightly salted)

đŸ‘‰đŸœFor the base:

  • 1/3 cup peanut butter
  • 1/2 cup almond flour (or) coconut flour (or) oat flour
  • 4 tbsp any syrup
  • 2 tbsp linseed flour
  • 3 tbsp shredded coconut (optional)

đŸ‘‰đŸœCoating:

  • 150g dark chocolate
  • 1 tablespoon coconut oil

To make the caramel: Blend till smooth the dates and peanut butter then add the peanuts to the and mix with a spoon.

To make the base: Combine all the ingredients with a spoon.

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Place parchment paper in a tin and do a layer with the caramel using a spoon and then the base mixture on top. Place the tin in the freezer for at least two hours.

Take out the tin remove the paper, and slice it into bars. Melt the chocolate and drizzle the bars. Place them again the freezer.

Challenge: try not to eat them all at the same time 🙂

TIPS: works well to swap the peanut butter for almond butter and the peanuts for almonds.

PT:

Estes Snikers sĂŁo feitos com ingredientes naturais, sĂŁo vegan sem glĂșten ou açĂșcar refinado 😊

Ingredientes

đŸ‘‰đŸœCaramelo:

  • 1 caneca de tĂąmaras (sem caroço)
  • 1 c. de sopa de manteiga de amendoim 
  • 3/4 caneca de amendoins (ligeiramente salgados)

đŸ‘‰đŸœPara a base:

  • 1/3 caneca de manteiga de amendoim  
  • 1/2 caneca farinha de amĂȘndoa (ou) farinha de coco (ou) farinha de aveia
  • 4 c. de sopa de adoçante liquido (agave, xarope de tĂąmaras, ..)
  • 2 c. de sopa de farinha de linhaça 
  • 3 c. de sopa de coco ralado (opcional)

đŸ‘‰đŸœ Cobertura:

  • Chocolate negro 150g
  • 1 c. de sopa de Ăłleo de coco

Caramelo: Processar as tùmaras com a manteiga de amendoim até que fique uma pasta cremosa, adicionar depois os amendoins e misturar com uma colher.

Base: Combinar todos os ingredientes com uma colher.

Forrar um recipiente (quadrado/rectangular) com papel vegetal e fazer uma camada com o caramelo de seguida, colocar a mistura da base no topo. Congelar por duas horas.

Retirar do congelador, remover o papel e cortar em barras. Derreter o chocolate e  salpicar a gosto. Colocar novamente no congelador.

Desafio: tentar não comer todos no mesmo dia 🙂

DICAS: Fica muitĂ­ssimo bem substituir a manteiga de amendoim por manteiga de amĂȘndoa e os amendoins por amĂȘndoas.

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