Ubuntu Kai Recipe Booklet

Recipe Booklet

Seasonal plant based gf recipes

toni calder

Kia Ora, and welcome to this book.

Ubuntu is a term that originates from the Bantu languages of Southern Africa, it translates as “humanity towards others” or “I am because we are.” It is a philosophy that emphasizes the importance of community, compassion, and mutual respect.

Kai is from Te Reo Māori, and means to eat, consume, partake, feed, devour. This booklet, and the name Ubuntu Kai, came from a soul calling of mine, and as such I share it with you, with the intention of feeding and also honoring your soul’s journey. May it be of service to you and your loved ones.

Almost all of the recipes in this book are gluten free and vegan. Many of them will be nut free and also refined sugar free. The intention here is to lighten the load on the body’s systems, allowing more ease and flow, energetically and physically for your everyday wellbeing.

I recommend you source organic, seasonal and local ingredients for these dishes, as much and as often as possible.

It feels important to me to cook with the knowledge that we are a part of our environment, and not separate from it. What we choose to allow into our bodies, hearts and souls, becomes the very fabric from which we choose to navigate our life experience.

To lovingly consume a fresh new season apple, as opposed to a refrigerated 10-month-old apple, could make the difference to how much you enjoy the engagement of play and ease in your life.

These recipes were also created with the intention that they would be vibrant and alive with color, texture, flavor and vigor, permeating your cells with the same essence.

Many of us are overloaded with stress, our bodies weighted heavily with toxins and laden with pressures of busy distracted lives. I began here on my own journey towards a plant-based lifestyle, and it saved my life!

From my own experience, I can whole heartedly recommend that a plant-based wholefoods diet can increase your wellbeing and enjoyment of life, help you be grounded and connected, and decrease the burdens of everyday stresses. Providing you with more time and space to enjoy the things that lift you up.

If you would like coaching or support with your whole foods plant based lifestyle, be in touch with me.

I am also offering kitchen makeovers, consulting for your home/family or business.

May you be happy, may you be well.

salads + ferments

INDIAN SPICED TOFU SALAD WITH EGGPLANT, BUCKWHEAT, MINT, PICKLED RED ONION AND TAHINI COCONUT DRESSING

Prep Time: 15 min | Cook Time: 30 min | Servings: 4

1 packet tofu

1/2 tsp ground turmeric

1 tbsp cumin

1 tbsp garam masala

1/2 tsp chilli flakes

1 tbsp garlic chopped finely

1 cup buckwheat

4 tbsp coconut oil

2 eggplant

3 sticks celery, thinly sliced

40 grms coriander

20 grms mint

20 grms parsley

1/2 red onion

Juice of 1 lemon

COCONUT TAHINI SAUCE

1/4 cup coconut yoghurt

1/3 cup tahini

1/4 cup water

2 tbsp lime juice

1 tsp salt

¼ tsp pepper

1/2 tsp garlic powder

DIRECTIONS

Chop red onion in half, thinly slice. Juice lemon, put into bowl with red onion. Mix until well combined. Leave to marinate.

Preheat oven to 180 dg.

Add spices, garlic, 1 tbsp coconut oil to tofu, mix and place in a baking dish, into the oven. Cook for 25 minutes.

Chop eggplant into medium chunks, melt coconut oil, and rub all over eggplant with salt and pepper. Put into baking dish and bake for 20 minutes.

Bring a medium pot of water to the boil, add buckwheat, simmer for 18 minutes. Drain in colander, allow to cool.

Whisk all sauce ingredients together in a small bowl.

Roughly chop herbs. Drain excess lemon juice off red onion.

Place all components in a bowl and toss to combine. Drizzle dressing over salad. Serve immediately.

MOROCCAN ROASTED CARROT SALAD WITH DATES, MINT, CORIANDER

AND TOASTED HAZELNUTS

Prep Time: 20 min | Cook Time: 20 min | Servings: 4

1.5 cups quinoa

3 cups water

400 grms baby carrots, tops on

2 red onion roughly chopped into medium

size chunks

2 tbsp cumin

1 tbsp smoked paprika

0.5 tsp cinnamon

1 tsp turmeric

1/4 tsp all spice

1 tbsp coriander seed

pinch chilli flakes

1 tsp salt

2 tbsp oil

6 sprigs mint

80 grms roughly chopped hazelnuts

8 pitted medjool dates

50 grms coriander

Dressing

1/3 cup olive oil

juice of 1 orange

4 tbsp red wine vinegar

1 small clove garlic

DIRECTIONS

Preheat oven to 180 dg.

Rinse the quinoa in a fine mesh colander under running water for 30 seconds.

Combine the rinsed quinoa and water in a saucepan. Bring the mixture to boil over medium-high heat, then decrease the heat to a gentle simmer. Cook until the quinoa has absorbed all of the water, 15-20 minutes.

Remove the pot from heat, cover, and let the quinoa steam for 5 minutes.

Remove the lid and fluff the quinoa with a fork.

Chop most of the green top off the baby carrots, leaving a couple centimetres on.

In a bowl, put the carrots, spices, onion, salt and oil. Massage all together, roast in oven for 20 minutes. At the same time, roast hazelnuts in oven for 5-8 minutes until golden.

Meanwhile, roughly chop mint, coriander and dates. Blend dressing ingredients together.

In a large mixing bowl, combine all components, mix thoroughly, scraping in the oil spices residue left in roasting pan from carrots, delicious flavours there.

ROASTED PUMPKIN SALAD WITH CARAMELIZED CUMIN RED ONION, GREEN BEANS AND TOASTED SUNFLOWER SEEDS

Prep Time: 20 min | Cook Time: 30 min | Servings: 5 as a side

1/2 pumpkin, cut into bite sized pieces

2 red onion, cut into bite sized chunks

250 grms green beans, or spinach

1/4 celery, diced

50 grms sunflower seeds

bunch fresh coriander

1 1/2 tbsp oil

1 tbsp cumin

1/2 tbsp smoked paprika

salt and peppar

1 1/2 tbsp pomegranate molasses

DRESSING:

50 ml pomegranate molasses

1 tbsp mustard

1 tbsp honey

1/2 tsp sumac

1 1/2 garlic cloves

125ml olive oil

Chopped coriander or parsley to serve

DIRECTIONS

Toss pumpkin in 2 tbsp oil, cumin, paprika, salt and pepper until evenly mixed.

Roast in oven for 20 minutes at 180 dg fan bake.

Add remaining oil and cumin to red onion, with salt and pepper, and coat evenly.

Add to oven and roast for 20 minutes until golden brown and caramelized.

Top and tail the beans. Blanch green beans in a pot of salted water for a few minutes.

Drain and leave to cool.

In a high speed blender blitz dressing ingredients until emulsified. Taste and adjust as necessary. I like this dressing to be a bit sour, sweet and tangy.

Toast sunflower seeds in a hot pan until golden.

To serve, mix all components together just before serving.

MEXICAN FIESTA SALAD

Prep Time: 20 min | Cook Time: 20 min | Servings: 4-6

2 cups cooked white quinoa

2 courgettes

2 red capsicums

2 spring onion

130 grms green beans, cut into 3

2 corn

1/2 cup cooked nz black turtle beans

1/2 tbsp cumin

1/2 tbsp smoked paprika

50 grms coriander

2 tbsp mexican spice mix

1/4 cup chili powder

1/8 cup sweet paprika

1/2 tbsp ground cumin

3/4 tsp garlic powder

1/2 tsp onion powder

1/2 tsp ground dried chipotle chile pepper

1 tsp dried oregano

1/2 tsp salt

1 small garlic cloves

2 juicy limes and zest

1/8 cup olive oil

1/2 tsp salt

DIRECTIONS

Pre-cook corn and beans in boiling water for 2 minutes each.

Cut corn off the cob.

Cut courgette and capsicum into small chunks.

Wok fry courgette, corn and capsicum separately. Add smoked paprika and cumin to the last vege you fry, to toast the spices for a few minutes.

Slice thinly spring onions, and roughly chop coriander.

In a nutri-bullet or blender whizz together spice mix, olive oil, lime juice and zest, garlic, salt.

In a large bowl, mix quinoa with coriander, all the veges and dressing.

Serve with guacamole, toasted seeds and a fresh garden salad.

ROASTED BRUSSELS, RADISH & AVOCADO SALAD WITH BLACK GARLIC DRESSING

Prep Time: 15 min | Cook Time: 20 min | Servings: 4

500 grms brussel sprout

2 bok choy

1/2 cup sunflower seeds

4 radish

2 avocado

fresh coriander (optional)

BLACK GARLIC DRESSING

6 cloves black garlic

1/4 cup tahini

1/4 cup water

1 tbsp mustard

2 tbsp lemon juice

1 tsp salt

0.5 tsp pepper

RED CABBAGE, FENNEL AND KOHLRABI SALAD

WITH PRESERVED LEMON & DILL

Prep Time: 15 min | Cook Time: 20 min | Servings: 4

2 kohlrabi, peeled

2 large fennel

1/4 red cabbage

1 tsp caraway seed

1 tbsp dried dill, or 50 grms fresh

1/4 preserved lemon

1 tbsp sumac toasted

1 cup roasted walnuts

DRESSING

2 tbsp apple cider vinegar + 1 tbsp (ACV)

1 tbsp honey

1/4 cup olive oil + 1 tbsp

0.5 tsp salt

0.5 tsp pepper

1 tbsp lemon juice

DIRECTIONS

Slice cabbage and fennel very thinly, removing the center piece of cabbage.

Add caraway seeds, 1 tbsp ACV and 1 tbsp oil to cabbage. Massage cabbage for 4 to 5 minutes.

In a separate bowl, grate kohlrabi.

Blend dressing ingredients and mix together with kohlrabi, fennel, dry dill and preserved lemon.

Crush walnuts and toast in oven at 180 dg for 20 minutes.

Dry fry the sumac in a cast iron pan for 1 minute on medium heat to release aroma and flavor.

To serve, mix kohlrabi fennel and red cabbage together. Add sumac and garnish with toasted walnuts and fresh dill.

DIRECTIONS

Preheat oven to 180 dg.

Bring a pot of water to the boil, with 1/2 tsp of salt.

Cut brussels in half, put into pot and cook for 3 minutes. Drain brussels, allow 15 minutes to cool.

Once cool, add a good glug of oil, salt and pepper and mix thoroughly.

Bake in oven for about 20 minutes, until golden brown.

Cut bok choy in half, and wash, particularly the inside heart as it gathers a lot of dirt there. Slice thinly, and put into a large mixing bowl along with brussels.

Slice radish thinly, cut avocado into medium size dice and put into mixing bowl.

Toast sunflower seeds in a dry pan.

Put all the dressing ingredients into blender and blend. Adjust seasoning to taste.

Mix a few tablespoons of dressing with veges, garnish top of the salad with radish and sunflower seeds on top, and a little fresh coriander if desired.

SAUERKRAUT

Prep Time: 1h 30 min | Cook Time: 14-28 days | Servings: 10

1 large green cabbage, finely sliced

1 tbsp salt

1 large outer leaf of cabbage, washed

OPTIONAL

1/2 tbsp fennel seed

1/2 tbsp caraway seed (any other flavourings you enjoy)

DIRECTIONS

Sterilize jar that you will put sauerkraut in. Wash very well, large bowl, cutting board and knife before using to slice cabbage. Add sliced cabbage to bowl with salt. Wash hands thoroughly and massage cabbage with salt for 5 minutes. Leave on the bench for 30 minutes covered with a tea towel. Massage cabbage again for a further 10 minutes. Leave aside again for 30 minutes.

The cabbage will start softening, shrinking in size, and releasing water.

MARINATED MUSHROOM, WALNUT AND BUCKWHEAT SALAD

Prep Time: 15 min | Cook Time: 30 min | Servings: 4

500 grms swiss brown mushroom

2 celery sticks

100 grms toasted walnut

300 grms buckwheat

1 sprig rosemary

1 kaffir lime, zested

1 head garlic

3 tbsp mustard

200 ml balsamic vinegar

200 ml olive oil

DIRECTIONS

Bring to boil a medium saucepan of water. Add buckwheat and cook for 18 minutes. Drain into a colander, allow to cool.

Cut mushrooms into quarter, put into a heatproof bowl. Chop finely rosemary and garlic. Heat oil to a medium heat, add garlic and rosemary and cook gently until garlic is golden in colour. Immediately pour over mushrooms along with kaffir lime zest and mustard. Mix. Leave aside on bench to marinate for 40 minutes.

Slice celery thinly, add to mushrooms as well as walnuts and buckwheat. Stir through, add salt and pepper to taste.

Can be cooled or serve immediately.

Also delicious with the addition of roast parsnip when in season.

Continue massaging for another 10 minutes. Add fennel and caraway seeds.

Use your clean hands to put the sauerkraut mixture into sterilized jar and press down firmly to pack it in. We would like there to be enough liquid from the massaging to rise up and cover all the cabbage. At this point, take the outer cabbage leaf, and press firmly on top of sauerkraut mixture, creating a kind of cap over the cabbage. The desired outcome is to have all the cabbage and cap, tightly submerged underneath the liquid from cabbage. If necessary, you can fill a plastic bag with water and place on top of cabbage mixture to help weight it down, or a clean vessel. Cover with a tea towel, securing it with some string or rubber band. We want to keep sauerkraut covered and clean, also allowing the gases to escape during fermentation.

Leave in a warm dark place for 14 to 28 days. The longer you leave to ferment, the stronger the flavour will be. Once you have the desired amount of flavour and fermentation, screw on lid and place in fridge, this will slow down the fermentation process drastically.

Will keep in fridge indefinitely.

QUINOA AND OAT DOSAS

Prep Time: 2 evenings | Cook Time: 6 min | Servings: 4

1 cup quinoa

1/2 cup oats

1/2 tsp teaspoon fenugreek seeds

1/2 tsp salt

2 cups filtered water

DIRECTIONS

Find a large glass jar or container.

Put the quinoa, oats and fenugreek seed into jar with filtered water and give a little stir.

Leave out on bench overnight.

The next day, add salt and blend in a high speed blender to a smooth consistency.

Put back into your jar, leave out on the bench again for another evening.

Following day, put mixture into fridge for a few hours to cool before using. The consistency is crepe like, not to thin, not to thick. Add water to attain desired consistency. Heat a cast iron, or non stick pan to a medium to high heat.

Pour 1/2 cup dosa batter into the centre, using a spatula, spread out evenly until about 2 cm thickness. Allow to cook for 2-3 minutes, flip over and cook for a further 2-3 minutes.

Enjoy as a accompaniment to a curry or savoury meal, has also been enjoyed with raspberry jam!

food combining

Plant Protein

LIGHT N TASTY LASAGNE

Prep Time: 30 min | Cook Time: 25 min | Servings: 6

6 courgettes

400 grms silverbeet

1 buttercup squash

4 capsicum

CAULIFLOWER ‘CHEESE’

1/2 cauliflower

1/2 cup non dairy milk

Small garlic clove

5 tbsp nutritional yeast

1 tsp salt

1/2 tsp pepper

1/2 cup basil pesto

1 cup tomato sauce

BUCKWHEAT CREPE

1/2 cup non dairy milk

1/2 cup water

1/8 cup cup olive oil

1 tbsp ground flax

1/2 tsp salt

1/4 cup oat or rice flour

1/4 cup buckwheat flour

DIRECTIONS

Find a large dish to bake the lasagne in, lightly oil the interior.

BUCKWHEAT CREPE

Blend all of the crepe mixture together in a high speed blender. Put into fridge while continuing with further prep.

Preheat oven to 200 dg.

Put capsicums in a bowl with 1 tbsp of olive oil. With clean hands, rub them evenly all over.

Roast in oven for 30 minutes. After this time, remove from oven, place in a bowl and cover with a tight lid (we are essentially steaming the skins off) leave aside for 15 minutes.

Peel the skin away from the squash, remove seeds and slice into medium thickness pieces. Sprinkle with olive oil salt and pepper, roast in the oven for 20 minutes.

Do the same with the courgettes, roast for 10 minutes.

Remove the stalk from silver beet. Sautee in hot pan for 3 minutes, par cooking before using as a layer in lasagne.

CAULIFLOWER ‘CHEESE’

Put a medium saucepan of water onto boil.

Cut cauliflower into small florets. Put into boiling water pot. Simmer for 15 minutes. Drain water from pot, cool cauli for 10 minutes. Put cauli and rest of ingredients into blender. Blend 3 minutes or until smooth. Taste and season to your liking.

Using a cast iron pan if you have, add a little oil, and heat to medium heat. Using a ladle, scoop out a small amount of crepe mixture, and roll around in pan until you have about a 2 cm thickness. Continue to cook the remainder mixture and stack crepes on a plate.

Come back to capsicum. Peel off the skin of capsicum, it should be peeling off quite easily, if not use running water to help remove it. Remove inner part of capsicum and discard to compost.

Place courgettes in baking dish as the bottom layer. Then layer as follows: squash, 1/4 cup cauliflower ‘cheese’, crepe, silver beet, capsicum, tomato sauce, crepe, basil pesto, courgette, squash, tomato sauce, crepe, silver beet, remaining vege if any, crepe, cauliflower cheese, blobs of tomato sauce and pesto to finish.

Bake in oven for 20-25 minutes.

Serve with a fresh green garden salad and toasted seeds.

PASTA BAKE WITH PROTEIN RICH TOMATO SAUCE

Prep Time: 30 min | Cook Time: 1 h | Servings: 4

1 onions

3 large garlic cloves

6 large tomatoes, roughly chopped

1/2 cup stock or water

25 grms basil fresh

50 ml olive oil

1/2 tsp sugar

1/2 tbsp smoked paprika

1/2 tsp thyme

50 grms olives

1 capsicum

1 fennel bulb

150 grms mushroom

1 packet tempeh

250 grms gf vegan pasta

1/2 cup toasted cashews

1/8 cup nutritional yeast

DIRECTIONS

Heat oven to 180 dg.

Sautee onion in olive oil for 5 minutes, until golden and caramelized. Add garlic and cook for a further 5 minutes. Add thyme and paprika, cook for one minute. Add chopped tomato, sugar and stock or water. Bring to the boil, then turn down to simmer for 30minutes. Grate tempeh and add to sauce, cook for a further 15 minutes.

Bring a large pot of water to the boil with a pinch of salt. Add pasta and cook for 15 minutes, or as instructed. Drain into colander and allow to cool.

Roughly chop capsicum, fennel bulb and mushroom. Put into oven tray, sprinkle with olive oil, salt and pepper, stirring to coat. Bake in the oven for 15 minutes.

Chop basil roughly and add to tomato sauce. Add chopped olives and season to taste.

Mix all of the components together. Pour into a baking dish.

Blend cashews to a breadcrumb consistency. Mix together with nutritional yeast and a dash of salt. Sprinkle over top of pasta bake.

Bake for 20 minutes.

Serve warm with fresh herb and garden salad.

BEETROOT AND BUCKWHEAT BURGERS

Prep

1 tbsp mustard

0.5 tsp dried thyme

0.5 tsp dried oregano

1 carrot grated

1 small beetroot, grated

1 onion diced

1/2 cup buckwheat, cooked

1 garlic clove crushed, finely diced

1 sweet potato, grated

1 celery stick

1/4 tsp xantham gum

1 tbsp corn flour

1 tbsp corn flour for dusting

DIRECTIONS

Sautee onion, carrot, celery, garlic, beetroot, sweet potato in a large frying pan until well cooked.

Cook buckwheat in salted water, for 18 minutes. Drain and cool.

Combine all ingredients together in bowl, mix well.

Using wet hands, shape mixture into patties.

Dust lightly with corn flour and frying evenly on both sides until golden brown.

Enjoy in a bun as a burger, or with a side salad.

Patties will store well in airtight container for up to 3 days.

CAULIFLOWER, SILVER BEET AND TEMPEH MASALA CURRY

Prep Time: 30 min | Cook Time: 40 min | Servings: 4

1 pack tempeh

3/4 medium large cauliflower

1 onions

200 grms silver beet

1/4 tbsp coconut oil

1/4 head garlic, roughly chopped

1 1/2 tbsp fresh ginger, roughly chopped

1 1/2 tbsp fresh turmeric, roughly chopped

3/4 tbsp fennel seed

1/8 tbsp chilli flakes

3/4 tbsp coriander seed

1 tbsp garam masala

1/8 tsp pepper

1/4 tbsp salt

500 ml coconut cream

1/2 tbsp lemon juice

37.5 grms coriander

CAULIFLOWER PIZZA

Prep Time: 10 min | Cook Time: 40 min | Servings: 4

300 grms cauliflower

1/4 cup nz cornflour

1/2 tsp oregano

3 tbsp ground nz flax, mixed with water

1/2 cup nz buckwheat flour

1/4 tsp salt and pepper

1/4 cup nutritional yeast, optional

DIRECTIONS

Pre heat oven to 180 dg.

Process cauliflower in blender, until it is in very fine crumbles. Place mix into a clean tea towel, and squeeze out excess water.

Place into a bowl along with the other ingredients and mix well.

Mixture will come together with some kneading into a firm ball. Place ball on top of a piece of baking papr. Put another one on top. With your hands or a rolling pin, push/roll mixture out to be a large round about a cm thick. Remove top piece of baking paper and put into oven.

Bake for 10 minutes, then flip over and bake the other side for 10 minutes.

Top with tangy tomato sauce, roquette, roast kumara, red onion, mushrooms, basil pesto, tempeh bechamel, or any of your desired toppings, bake again for 15-20 minutes.

DIRECTIONS

Wash and dry silver beet. Finely chop stem and roughly chop green leaf.

Cut cauliflower into small florets. Cut tempeh into medium size chunks.

Roughly chop onion into medium size dice. Sautee with coconut oil on a medium heat with silver beet stem for 10 minutes, until golden brown and caramelized.

Roughly chop into small dice garlic, ginger and turmeric. Sautee with onions for another 5 minutes. Add spices, continue to fry for 1 minute.

Put tempeh and cauliflower into the pot, with the coconut cream, bring to a simmer.

Simmer for 30 minutes, until cauliflower is cooked. Add green leaf from silver beet and simmer for another 5 minutes.

Add lemon juice, coriander and adjust seasoning to taste.

Serve with NZ Quinoa and fresh garden green salad.

TEMPEH BECHAMEL

Prep Time: 5 min | Cook Time: 10 min | Servings: 400ml

1/2 packet tempeh

1 1/4 cup water

4 tsp nutritional yeast

1 tsp salt

1/2 tsp pysillium husk

1/2 tsp pepper

DIRECTIONS

Blend all ingredients until smooth.

Use on top of pizza, in a lasagne etc.

Will keep in a airtight container in the fridge for up to a week.

FENNEL, BROCCOLI, LEEK AND SPINACH QUICHE WITH BUCKWHEAT WALNUT CRUST

Prep Time: 20 min | Cook Time: 30 min | Servings: 6

1 tbsp ground flax + 6 tbsp water mixed

3/4 cup ground walnuts

3/4 cup buckwheat flour

1 tsp dried oregano

1 tbsp olive oil

1 tbsp water or as needed

1/2 tbsp olive oil

1/2 leek

1/2 fennel bulb

1/2 broccoli

1/2 onion

100 grms spinach

1 clove garlic

VEGETARIAN TOP

6 eggs, 1/4 cup milk, 1 tbsp mustard, 1/2 tsp paprika, 3 tbsp nutritional yeast, fresh parsley and chives, salt and peppar

VEGAN TOP

1 pack tofu, 1/2 cup plant milk, 3 tbsp nutritional yeast, 1/2 tsp salt, 1/2 tsp pepper, 1/2 tbsp mustard, 1/2 tsp turmeric, 1/2 tsp paprika, 1/4 garlic clove, fresh parsley & chives

notes

DIRECTIONS

Mix base ingredients together.

Oil and flour a pie dish, press mixture with your hands to cover evenly.

Make fork holes in base, pre cook at 170 for 10 minutes.

Cut veges into small dice or slice. Saute veges with garlic over medium heat to cook lightly about 3 to 4 minutes. Leave to cool for 10 minutes.

Drain tofu if using, put into blender along with all other seasonings,milk, blend until smooth.

Or whisk eggs lightly, add in all seasonings, then whisk again with milk until well combined.

Scatter veges evenly over quiche base, then pour your topping over and use a spoon to move around mixture to a even spread. Bake at 170 for 25-30 minutes.

Allow to rest for 5 minutes, lovely served with fresh garden salad, sauerkraut and a pickle.

soups

CAULIFLOWER AND CELERIAC SOUP

Prep Time: 10 min | Cook Time: 35 min | Servings: 4-6

1 cauliflower, cut into medium size florets

1 celeriac large, cut into medium size cubes

6 sprigs fresh thyme, finely chopped

1.5 litres stock or water

2 1eeks

1 onion

3 tbsp coconut oil

2 large garlic cloves finely chopped

200 ml coconut cream

DIRECTIONS

Sautee onion and leek in coconut oil for 5 minutes, until starting to caramelize.

Add garlic, thyme, saute for a further 3 minutes.

Add cauliflower, celeriac, stock or water and bring to the boil. Turn down and simmer for 25 minutes.

Add coconut cream and blend with stick blender or food processor.

Season with salt and pepper.

For extra decadence, serve with a garnish of sauteed exotic mushroom and parsley.

BEETROOT SOUP WITH CHILLI, CUMIN AND ORANGE

Prep Time: 15 min | Cook Time: 1 h | Servings: 6

2 onions

2 carrots

2 celery sticks

500 grms beetroot, chopped into small chunks

4 garlic cloves

2 litres vege stock or water

2 tbsp ground cumin

1 tsp salt

1 tsp pepper

1/2 tsp chilli

Rind of 1 orange

1 tbsp miso (if handy)

200 ml coconut cream

ROAST GARLIC AND PARSNIP SOUP

Prep Time: 10 min | Cook Time: 1 h | Servings: 4

2 onions, roughly chopped

2 tbsp olive oil

6 sprigs fresh thyme

3 leeks, roughly chopped

2 garlic bulbs

6 medium size parsnip, peeled and chop into rough medium dice

1.5 litres water or stock

1/ cup coconut cream

DIRECTIONS

Wrap garlic bulbs in tin foil, and roast in the oven at 180 dg, for 20 minutes.

Sautee onion and leek with olive oil for 5 minutes.

Finely chop thyme, add to onion and leek, cook for a further 3 minutes.

Add water or stock and parsnips to the pot, bring to the boil and then turn down to simmer for 25 minutes. Remove garlic bulb from the foil. Cut the top of the bulb off, using the tips of your fingers, push from the base of the bulb to squeeze out all the roasted garlic flesh. Add flesh to the pot.

Add coconut cream and blend. Season with salt and pepper and serve.

DIRECTIONS

Roughly chop onion, carrot and celery.

With oil, sautee veges in a large pot for 5 minutes. Add garlic and sautee for a further 5 minutes. Add cumin and chilli, cook for one minute.

Add beetroot and vege stock or water and bring to the boil. Turn down heat and simmer for 45 minutes.

Add coconut cream, orange zest puree with a stick blender until smooth.

Add salt and pepper, miso if using and taste. Adding a little extra of the seasonings if required, serve warm.

snacks and dressings

SEEDY CRACKERS AND CARROT HUMMUS

Prep Time: 10 min | Cook Time: 40 min | Servings: 10

1 cup sunflower seeds

1 cup pumpkin seeds

1 cup sesame seeds

1 cup hemp seeds

1/4 cup ground flax NZ

0.5 tsp salt

1/2 cup water

1/4 cup olive oil

Add seasonings of your choice, for example:

1 tsp cumin

1 tsp smoked paprika

1 tsp thyme

CARROT HUMMUS

500 grams carrot

3 tbsp tahini

1 garlic clove

2 tbsp olive oil

2 tbsp lemon juice

2 tsp ground cumin

0.5 tsp salt

0.5 tsp smoked paprika

0.5 tsp pepper

65 mls water

ETHIOPIAN SPICED BROAD BEAN HUMMUS

Prep Time: 5 min | Cook Time: 5 min | Servings: 4

1/4 cup toasted sunflower seed

3 cups broad bean, cooked and peeled

60 ml olive oil

1/2 cup tahini

1/4 cup water

1/2 cup lemon juice

2 small cloves garlic

2 tsp salt

1 tbsp berbere spice or curry powder

DIRECTIONS

Put a medium size pot of water onto boil with a pinch of salt.

Cook broad beans for 5 minutes.

Drain water off beans, put into a bowl with cold water or with ice if you have it.

Peel off the outer skin from bean.

Put all of the ingredients into your blender, and blend until smooth, or chunky if you like it like that.

Adjust seasoning if required.

Allow to cool in fridge, covered for at least 2 hours before serving.

DIRECTIONS

Preheat oven to 180 dg.

Mix flax with water, let sit for 5 minutes.

Place all seeds in a blender and pulse a couple times to roughly chop.

Remove and put into mixing bowl. Add oil, salt, seasoning and flax, mix well.

Spread mixture onto baking paper, evenly and thinly, about 1 cm thickness. If you like a more neat and tidy cracker, you can score (cut) lightly the cracker into the desired sized pieces.

Bake for 20 minutes.

After 20 minutes, flip over cracker and peel off baking paper. Continue baking for a further 20 minutes.

Once cooked, leave to cool for 15 minutes.

If you did not cut your cracker, break into pieces and store in an airtight container. Will keep up to two weeks.

CARROT HUMMUS

Blend all ingredients in a high speed blender to a smooth or rough consistency, whichever you prefer. Best served 2 hours after being refrigerated. Carrot could also be replaced with cooked or raw beetroot, pumpkin, kumara.

Will keep in fridge in sealed container for up to a week.

PUMPKIN SEED, MOLASSES AND CACAO COOKIES

Prep Time: 10 mins | Cook Time: 25 min | Servings: 15 medium cookies

1/2 cup buckwheat flour NZ or another gf flour

1/2 cup pumpkin seed flour NZ

1/2 cup corn flour NZ

1/2 cup coconut oil

2 tbsp cacao

1 tbsp tahini

1 tbsp molasses

3 tbsp honey or 1/4 cup coconut sugar

1 tsp baking powder

2 tbsp ground flax NZ

0.5 tsp cinnamon

1 tsp vanilla

DIRECTIONS

Preheat oven to 180 dg.

Mix all dry ingredients, then add the wet ingredients.

Using a tablespoon, scoop out a medium size scoop of cookie dough. Roll into a ball and then flatten. Place onto greased baking tray or baking paper.

Bake for 20-25 minutes.

Cool completely, store in airtight container for up to 7 days.

SATAY SAUCE CREAMY HEMP DRESSING

Prep Time: 15 min | Cook Time: 3 min | Servings: 10

1 cup roasted cashews

1/2 tbsp almond butter

1/6 cup tamari

1 clove garlic

1/8 cup coconut nectar

1 tbsp sesame oil

1 1/2 tbsp tahini

1/2 tsp salt

1 tbsp apple cider vinegar

1/2 tsp cumin

1 1/2 thumbs ginger

1/2 cup water

DIRECTIONS

Put all ingredients into a high speed blender and process until smooth. Will keep in a sealed vessel up to two weeks.

Prep Time: 15 min | Cook Time: 2 min | Servings: 600 ml

1 cup hemp seeds

1/4 cup tahini

1 cup water

1 tbsp dried dill

3 tbsp apple cider vinegar

1/4 tsp salt

1 small garlic clove

3 tbsp dijon mustard

1/2 cup olive oil

1 tsp honey

DIRECTIONS

Blend in a high speed blender for 2 minutes. Will keep well in fridge for 2 weeks in a sealed bottle or jar.

BASIL ORANGE DRESSING

Prep Time: 10 min | Servings: 6

1 cup orange juice

1/4 cup tahini

25 grms basil

1 clove garlic

1 tsp cumin

1/4 cup oil

1 tsp salt

DIRECTIONS

Blend all ingredients together in a high speed blender. Store in a sealed vessel for up to one week.

MISO DRESSING

Prep Time: 2 min | Servings: 8

4 tbsp miso

4 tbsp soy

2 tbsp rice wine vinegar

8 tbsp rice malt syrup

8 tbsp tahini

4 tbsp sirrachi

4 cloves garlic crushed

DIRECTIONS

Blend all ingredients in a high speed blender until emulsified. Store in a sealed vessel for up to 2 weeks.

desserts and cakes

STRAWBERRY CHEESECAKE

Prep Time: 30 min | Cook Time: overnight | Servings: 12

CRUST

1/2 cup toasted pumpkin seed

1/2 cup toasted sunflower

1 cup almond meal

4 tbsp ground flax

1/4 tsp sea salt

10 dates, soaked in hot water

4 tbsp coconut oil, melted

STRAWBERRY PUREE

4 heaping cups super ripe strawberries, (if possible) quartered

3 tbsp sugar

1 tbsp agar agar

CHEESECAKE FILLING

1 cup raw cashews, soaked in hot water

1.5 cups coconut cream

1 ½ tbsp agar agar

4 cups strawberries

1/8 tsp sea salt

1/3 cup sugar

1 tbsp vanilla

1/2 cup coconut oil

1/4 cup cacao butter (optional)

DIRECTIONS

Use a 20cm cake tin.

CRUST: Add seeds to a blender and blend on high until broken up a bit. Remove and set aside. Drain dates of water, add to blender with coconut oil and salt, blend until smooth. Bring both mixtures together, adding flax and almond meal, mix well. Push evenly into the base of cake tin and put into fridge.

CHEESECAKE FILLING: Drain water from cashews. Add to the blender with 1 cup coconut cream, salt, sugar, strawberries and vanilla to the blender. Blend on high until the mixture is smooth and creamy.

Heat coconut 1/2 cup coconut cream in pot with coconut oil. Whisk in agar agar and keep stirring on medium heat for another 5 minutes.

Add mix to the blended mix and blend again for a minute. Pour mixture into cake tin and set in the fridge. Allow a few hours before topping with strawberry puree.

STRAWBERRY PUREE: Place the strawberries, sugar, agar agar into the blender and blend until you achieve a smooth puree. Transfer strawberry puree to a medium saucepan and heat on medium. Cook, stirring constantly, for 15 minutes, until it’s thick, slightly reduced, and darkened in colour. Turn off the heat and set aside to cool slightly.

Pour over top of the cheesecake, moving it around until it is evenly spread over the top.

Leave to set in the fridge overnight, or for a few hours in the freezer. Will keep covered in the fridge for a few days, freezes well also.

COURGETTE CACAO CAKE WITH TAHINI CARAMEL

Prep Time: 20 min | Cook Time: 30-40 min | Servings: 8

2 cups courgette, grated

1/2 cup coconut oil if using flax eggs

1/2 cup brown rice flour

1/2 cup almond meal or chestnut flour

1/2 cup cacao

1/2 cup coconut sugar

2 tbsp ground flax, mixed with 4 tbsp water or 4 whole eggs

1 tsp baking soda

1 tsp baking powder

pinch salt

TAHINI CARAMEL TOPPING

1 cup dates

1/4 cup tahini

1/4 cup coconut cream

1 tbsp coconut sugar

1/2 tsp vanilla

pinch salt

1/2 tsp psyllium husk

DIRECTIONS

FOR THE CAKE:

Pre heat oven to 170 dg fan bake. Grease a 20 cm cake tin with coconut oil.

Mix all of the dry ingredients in a bowl.

Mix all of the wet ingredients together. Then mix the two of them together.

Bake for 30-40mins. Allow to cool.

TAHINI TOPPING:

Put dates in a heatproof bowl, and cover with boiling water to soften. Leave for 5 minutes.

Strain water from dates, add rest of ingredients to high speed blender and blend until smooth.

To serve, smooth over tahini topping, decorate with edible flowers, seeds and nuts if desired. Lovely served with coconut yoghurt.

CARDAMOM TAHINI DATE CAKES

Prep Time: 10 min | Cook Time: 8-10 min | Servings: 9

120 grms tahini

120 grms dates, soaked

3 tbsp plant milk

4 eggs

1 1/2 tsp vanilla

50 grms coconut flour

50 grms corn flour

3/4 tsp baking soda

3/4 tsp baking powder

pinch of salt

1 tbsp cardamom

1/4 tbsp cinnamon

1/4 cup coconut oil

1/4 cup coconut sugar

Black sesame seeds for sprinkling on top

DIRECTIONS

Pre heat oven to 170 dg.

Mix all dry ingredients together.

Beat eggs, add in the rest of the wet ingredients.

Mix both together, gently folding until well mixed. Spoon into greased muffin tin, bake for 8-10 minutes until just cooked.

Remove from pan and cool on wire rack.

Top with tahini caramel.

COCONUT CUSTARD

Prep Time: 5 min | Cook Time: 10 min |

Servings: 6

500 ml coconut cream

2 tbsp coconut sugar or honey

1 vanilla pod

1 tbsp agar agar

2 tbsp corn flour, mixed with a little water

DIRECTIONS

Heat coconut cream and vanilla pod, bring to boiling in a pot.

Turn down heat to simmer, add sugar and mix until dissolved, a few minutes. Remove pod, put under running water to clean away excess cream, dry and store for use another time.

Whisk in corn flour and cook for 5 minutes until thickened.

Add the agar agar and cook for a further 2 minutes.

Remove from the heat and put into a glass container to cool. As the custard is cooling, stir occasionally to prevent lumps from forming.

Serve warm, cool, or cold.

PEACH CAKE PLUM MUFFINS

Prep Time: 20 min | Cook Time: 30-40 min | Servings: 10

TOP 2 1/2 cups peaches sliced

1/4 cup coconut sugar

2 tbsp corn starch

BOTTOM WET

1/2 cup plant milk

3/8 cup coconut oil

1/4 tsp vanilla

BOTTOM DRY

1/4 cup buckwheat flour

1/4 cup tapioca flour

1/4 cup rice flour

1/2 cup coconut sugar

1 1/4 tsp baking powder

1/4 tsp salt

1/4 tbsp cinnamon

DIRECTIONS

Grease a glass baking dish or cake tin. Mix together all bottom dry ingredients. Whisk together all bottom wet ingredients.

Mix both of them together gently with metal spoon. Pour batter into baking dish or cake tin.

Mix peaches with sugar and cornflour. Place over top of batter evenly and bake at 170 dg 30-40 minutes.

Note: Can replace peaches with other seasonal fruits.

Prep Time: 10 min | Cook Time: 30 min | Servings: 12 small

1 cup plum, diced into small pieces

1 1/2 cup almond meal

3/4 cup desiccated coconut

3/4 cup buckwheat flour

1/3 cup corn flour

1/2 cup coconut sugar

2 tbsp psyllium husk

1.5 tsp baking powder

1.5 tsp baking soda

1 tsp cinnamon

pinch of salt

3 tbsp ground flax, mixed with 6 tbsp water

1/2 cup coconut oil

3/4 cup plant milk

0.5 tsp apple cider vinegar

DIRECTIONS

Mix together all the dry ingredients.

Mix together all of the wet ingredients, gently combine the two.

Grease muffin tin with coconut oil, fill 3/4 with mixture.

Bake at 170 dg for 25-30 minutes.

Note: You can swap other fruit in replace of plums, apples, pears etc. Also swapping out spices for others; nutmeg, cardamom etc.

Facebook: @UbuntuKai

Email: ubuntukai212@gmail.com

Booklet Design & Layout: Sara - Creative & Yogi

Food Photography: Ebony Whitaker

Food Styling: Jade Ferriere

Front & Back Cover Photography: Sharnelle Lewis