Vegan Protein Chocolate Mug Cake

Mug cakes are ingenious - simply mix a few staple ingredients in your favourite mug, pop in the microwave for 90 seconds, and in no time at all you can be curled up on the sofa enjoying this delicious cake-for-one. No leftovers to worry about going stale. No preheating the oven. No mixing bowls or whisks to wash up. So next time you're craving something sweet but are short for time, this incredibly simple vegan chocolate mug cake is sure to hit the spot - it's rich, sweet, and VERY chocolatey. And with 14g of protein it can really help towards your fitness and recovery!

Enjoy sweet vegan chocolate protein snacks like this? Then you’ll love these vegan chocolate protein waffles with 10-second peanut butter caramel sauce!

* A note on protein - it’s absolutely not necessary to use protein supplements just because you’re on a vegan diet. They can however be useful and convenient, especially if you’re regularly weight training, where a higher protein intake can help with building muscle strength and mass - the same reason you’ll often see meat eaters drinking a whey protein shake after the gym! Vivo Life is my favourite vegan protein brand - all their products are vegan, use raw and fermented proteins for improved absorption, are independently tested for heavy metals, and are smooth and taste great! You can use ‘TJ10’ for a 10% discount on your first order with them!

Vegan Protein Chocolate Mug Cake

Ingredients (serves 1):

• 2 Tbsp plain flour

• 1.5 Tbsp unsweetened cocoa powder

• 2 Tbsp brown sugar

• 2 Tbsp Vivo Life Perform protein (raw cacao flavour)*

• 1/2 tsp baking powder

• 4 Tbsp unsweetened almond milk

• 1 Tbsp plain soy yoghurt

*I used Vivo Life Perform but you can use your favourite brand in chocolate or vanilla - or just swap the protein powder for 1 Tbsp extra flour if you don't have any handy. I tried this too and it turned out just as good.

Method:

Mix all the dry ingredients (flour, cocoa, sugar, protein powder if using, and baking powder) together in a microwavable mug using a fork. Now add the almond milk and soy yoghurt and stir to combine.

Pop in the microwave on high for 90 seconds until the cake has risen (OR pop in a 180C oven for 12-14 minutes). Allow to cool slightly, then enjoy straight from the mug!

Get creative with the toppings - fresh fruit, grated dark chocolate, vegan cream / ice cream, chopped nuts etc all work really well. 

Nutrition (per chocolate mug cake):

• Protein: 14.0g (Women: 28.0% / Men: 25.5%)

• Iron: 3.3mg (Women: 22.3% / Men: 37.9%)

• Calories: 241 (Women: 12.1% / Men: 9.6%)

• Sugars: 17.5g (Women: 19.4% / Men: 14.6%)

• Total Fats: 4.2g (Women: 6.0% / Men: 4.4%)

• Saturated Fats: 1.0g (Women: 5.0% / Men: 3.3%)

• Salt: 0.2g (Women: 3.3% / Men: 3.3%)

• Fibre: 5.9g (Women: 19.7% / Men: 19.7%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Vegan Tofu Lemon Posset

Vegan tofu Lemon Posset

If you have friends round for dinner, it’s great to have a dessert you can make in advance, leaving you free to join in with the chat and laughter, rather than working away in the kitchen and leaving your guests to entertain themselves.

Well now you can blow your friends’ minds with this seriously tasty vegan tofu lemon posset recipe, which you can make the day before and simply bring out when you’re ready for dessert. It’s literally just a case of chucking the five ingredients into a food processor, and tipping the posset mixture into some ramekins to set in the fridge, so it’s ridiculously easy too. You can even make these tofu lemon possets up to four days in advance and store them in the fridge ready to go for a quick vegan dessert throughout the week :)

Did I mention they’re absolutely delicious? They have a good lemony zing which is balanced by the subtle sweetness from the agave. And the silken tofu provides the beautifully creamy texture that you’d expect from a good posset.

Because these vegan lemon possets are made with silken tofu instead of traditional double cream, they’re much higher in protein too. That’s right, this vegan dessert is higher in protein than the dairy-based original, with around 20% of your protein requirements in just one small dessert.

Vegan Tofu Lemon Posset Recipe

Ingredients (makes 4 vegan lemon possets):

• 2 x 300g packs silken tofu

• 100ml agave syrup

• 2 lemons

• 4 Tbsp coconut oil

• 1 tsp vanilla extract

To serve (optional):

• Handful of raspberries

• Chopped pistachios

• Icing sugar

• Vegan biscuits

Method:

Melt the coconut oil gently in a pan. Once melted, chuck the oil into a food processor along with the tofu (drain the excess liquid), the juice and zest of the two lemons, agave syrup, and vanilla extract.

Blitz until smooth, then pour the lemon posset mixture into four ramekins and pop in the fridge to set for at least an hour, or ideally overnight.

To serve, top with some berries of your choice and chopped pistachios for a dash of colour and some texture.

*Make sure to get the right tofu - silken tofu is much softer and creamier than solid tofu. It’s usually found in the world-food aisle in small rectangular cartons

** When zesting your lemons, don’t zest too deeply - only use the outer-most yellow part of the peel which is full of the lovey citrus oils. Go too deep and you get to the white bitter pith which you don’t want in your posset

Nutrition (per vegan tofu lemon posset):

• Protein: 10.2g (Women: 20.4% / Men: 18.5%)

• Iron: 1.2g (Women: 6.8% / Men: 13.8..5)

• Calories: 302 (Women: 15.1% / Men: 12.1%)

• Sugars: 18.1g (Women: 20.1% / Men: 15.1%)

• Total Fats: 22.0g (Women: 31.4% / Men: 23.2%)

• Saturated Fat: 11.4g (Women: 62.0% / Men: 38.0%)

• Salt: 0.1g (Women: 1.7% / Men: 1.7%)

• Fibre: 0.3g (Women: 1.0% / Men: 1.0%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Easy vegan banana bread

Banana bread is a great way to use up any ripe bananas you have lying around - in fact the riper they are, the better. That’s because as bananas ripen, the starch gets broken down into simple sugars, so they help to naturally sweeten your banana bread. It also means they’re easier to mash so you won’t end up with any lumps in your loaf.

This vegan banana bread recipe results in a lovely, moist, rich loaf which really is incredibly easy to make, even for baking novices like me! Here are my favourite ways to enjoy this vegan banana bread:

• Eaten as a cake in the afternoon with a good cup of tea

• Toasted under the grill and spread with peanut butter for a fancy breakfast

• Warm out of the oven (or re-warmed) with a dollop of vegan cream, yoghurt, or ice cream for an easy dessert

And of course, this vegan banana bread has just a fraction of the saturated fat of traditional banana breads made with eggs and butter, with all the flavour and texture (check out the full nutrition info at the end of the post).

Easy vegan banana bread recipe

Ingredients (makes one loaf, 10 servings):

• 225g plain flour

• 100g light brown sugar

• 4 level tsp baking powder

• 3 tsp cinnamon

• 75g chopped walnuts

• 3 large (or 4 medium sized) very ripe bananas

• 75g vegetable oil

Method:

Heat your oven to 180C (360F).

Mix the dry ingredients (flour, sugar, baking powder, cinnamon and walnuts) together in a mixing bowl.

In a separate bowl, mash the peeled ripe bananas with a fork. Mix in the vegetable oil, then add this mixture to the dry ingredients, and mix thoroughly to combine well.

Line a small, greased, loaf tin with baking paper and tip in the banana bread batter. Bake for 40 minutes, checking half way through baking (use tin foil to cover if the banana bread is browning too much on top).

Use a skewer to check the banana bread is cooked - it should come out clean (no sticky batter) when poked into the middle of the cake.

Allow to cool a little then serve - a slice of this vegan banana bread goes brilliantly with vegan cream, yoghurt, or ice cream!

Nutrition (per serving):

• Protein: 3.9g (Women: 7.8% / Men: 7.1%)

• Iron: 1.5mg (Women: 10.1% / Men: 17.2%)

• Calories: 271 (Women: 13.6% / Men: 10.8%)

• Sugars: 15g (Women: 16.7% / Men: 12.5%)

• Total Fats: 12.7g (Women: 18.1% / Men: 13.3%)

• Saturated Fat: 1.3g (Women: 6.5% / Men: 4.3%)

• Salt: 0.1g (Women: 1.7% / Men: 1.7%)

• Fibre: 2.2g (Women: 7.3% / Men: 7.3%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Vegan Chocolate Orange Pots

You'd never know these chocolate orange pots are vegan. They're rich, thick, creamy, and have just the right amount of zesty orange flavour to complement the rich chocolate. And the secret ingredient to get the mousse-like consistency? Silken tofu! So, they're much lower in saturated fat and much higher in protein than traditional chocolate pots made with dairy cream.

Vegan Chocolate Orange Pots

Ingredients (makes 6 pots):

• 600g silken tofu

• 150ml fresh orange juice

• 50ml fresh water

• 200g dark chocolate (50-65% cocoa)

• 150ml maple syrup

• Pinch of salt

• Zest of one orange for topping

• 1 Tbsp cocoa for topping

Method:

First of all, wrap the tofu in a clean kitchen towel and wring as much of the water out as possible. Then tip the drained tofu into a blender, add the juice and water, and blend until smooth. 

Now gently melt the dark chocolate in a bowl set over a pan of lightly simmering water. Add the maple syrup to the melted chocolate, then pour into the blender along with the tofu, and blend until fully incorporated. 

Divide the mixture between six pots / glasses / ramekins, then place in the fridge for at least an hour until set. When ready to serve, dust with cocoa powder and garnish with a little orange zest. 

Nutrition (per pot):

• Protein: 9.0g (Women: 18.0% / Men: 16.4%)

• Iron: 3.2mg (Women: 21.6% / Men: 36.8%)

• Calories: 320 (Women: 16.0% / Men: 12.8%)

• Sugars: 29.9g (Women: 33.2% / Men: 24.9%)

• Total Fats: 15.5g (Women: 22.1% / Men: 16.3%)

• Saturated Fat: 7.7g (Women: 38.5% / Men: 25.7%)

• Salt: 0.2g (Women: 3.3% / Men: 3.3%)

• Fibre: 2.8g (Women: 9.3% / Men: 9.3%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Vegan Plum and Apple Crumble

This vegan crumble is the perfect food at this time of year - seasonal fruit that becomes sweet and sticky, warming spices, and the decadent oat crumble topping make it a proper feel-good dish. It's the type of dish that reminds you that the fact we're heading into winter isn't so bad after all. 

I had loads of apples to use up so wanted to make a crumble that freezes well too - I layered into four enamel pie dishes so we have a supply of this winter warmer for whenever the time calls. So I made the crumble topping a wet mixture instead of dry so it doesn't go soggy when defrosting it. Just take it out the freezer in the morning and heat as below that evening. 

vegan plum & apple crumble

Ingredients (makes 8 portions):

For the filling:

• 8-9 plums

• 2-3 apples

• 1/3 cup maple syrup

• 3 Tbsp cornflour

• 1 tsp ground cinnamon

For the topping:

• 1 cup oats

• 1/2 cup ground almonds

• 1 tsp cinnamon

• 1/2 tsp ground ginger

• pinch salt

• 1/3 cup maple syrup

• 4 Tbsp vegetable oil

• 2 Tbsp almond milk

Method:

Heat your oven to 180C (350F). Mix the filling ingredients together in a bowl then distribute into four small enamel dishes or one 9"x9" or 10"x8" baking dish.

Mix all the dry topping ingredients together to combine, then stir in the maple syrup, oil, and almond milk and mix thoroughly until it's all damp. 

Top the fruit mixture with the crumble mixture. No need to cover all the fruit, the uncovered bits go extra sticky! Bake for 35-40 minutes for a small enamel dish or 45-50 minutes if made into one larger baking tray. 

Nutrition (per serving):

• Protein: 7.2g (Women: 14.4% / Men: 13.1%)

• Iron: 1.5mg (Women: 10.1% / Men: 17.2%)

• Calories: 271 (Women: 13.6% / Men: 10.8%)

• Sugars: 23.6g (Women: 26.2% / Men: 19.7%)

• Total Fats: 11.6g (Women: 16.6% / Men: 12.2%)

• Saturated Fats: 1.0g (Women: 5.0% / Men: 3.3%)

• Salt: 0.2g (Women: 3.3% / Men: 3.3%)

• Fibre: 4.2g (Women: 14.0% / Men: 14.0%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Black Bean Brownies!

If you've never heard of these before, don't switch off just yet.

They sound bizzare, but they taste incredible - they have this rich, chocolate / praline flavour, plus an amazing fudgey, dense texture with some added crunch from the hazelnuts. I've tried some black bean brownie recipes before that were a little bland, but these ones even passed the ultimate taste test of serving them up to friends and them having no idea they were healthy or had black beans in them. These are also mega quick and easy to make, and pack some serious protein, iron, and fibre. 

vegan black bean brownies

Ingredients (makes 12 brownies):

• 250g (drained weight) tinned black beans

• 40g oats

• 2 Tbsp cocoa powder

• 125g Maple syrup

• 2 tsp vanilla extract

• 45g melted coconut oil

• 1/2 tsp baking powder

• 100g dark choc chips

• 75g crushed hazelnuts

• Pinch of salt

Method:

Preheat the oven to 180C (350F). First make a quick oat flour by tipping your oats into a food processor and blitzing until they are a rough flour texture. Then place all remaining ingredients apart from the hazelnuts and choc chips in with the oats in the food processor and blitz thoroughly until completely smooth. Stir in the hazelnuts and the choc chips, then tip into a small greased tin (roughly 9x9 inches) and bake for 15-18 minutes. Let cool for at least 10 minutes before cutting - if they're still too soft, place in the fridge for a while and they will firm up perfectly! 

Nutrition (per brownie):

• Protein: 3.9g (Women: 7.8% / Men: 7.1%)

• Iron: 2.1mg (Women: 14.2% / Men: 24.1%)

• Calories: 191 (Women: 9.6% / Men: 7.6%)

• Sugar: 10.0g (Women: 11.1% / Men: 8.3%)

• Total fats: 11.6g (Women: 16.6% / Men: 12.2%)

• Saturated fat: 5.8g (Women: 29.0% / Men: 19.3%)

• Salt: 0.1g (Women: 1.7% / Men: 1.7%)

• Fibre: 3.8g (Women: 12.7% / Men: 12.7%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Reese's Chocolate and Peanut Butter Cups

Guess how many ingredients are required for these bad boys?... TWO!! They are so easy to make, but taste even better than the shop bought version which is pumped full of sugar. Because they're made with dark chocolate and natural peanut butter, they're much lower in saturated fat and sugar, and are a much better source of iron! 

Vegan Chocolate & Peanut Butter Cups

Ingredients (makes 12 cups):

• 200g vegan dark chocolate (55-70% cocoa best)

• 9 tsp natural peanut butter

Method:

Break up the dark chocolate into a bowl and place over a small pan of simmering water. It's always best to melt chocolate slowly to prevent it splitting (remember, chocolate can melt in your pocket, so it doesn't need much heat!). Meanwhile, place 12 paper cupcake cases on a tray. When the chocolate is melted, drizzle half a tablespoon into each of the cupcake cases (using about half the chocolate). Tap them on the tray to ensure the chocolate spreads evenly into the corners of the cases. Now place the cases in the fridge for 10 minutes to set, leaving the chocolate bowl over the hot water (you can turn the hob off now though) to keep it melted. Then remove the cases from the fridge and spread 3/4 of a tsp of peanut butter on the set chocolate, as flat as possible so the remaining chocolate can cover it. Now drizzle over another half a tablespoon of melted chocolate, tap on the tray again to even it out, and pop back in the fridge for another 10 mintues until set. Remove from the fridge before serving as they taste best at room temperature.

Nutrition (per cup):

• Protein: 2.0g (Women: 4.0% / Men: 3.6%)

• Iron: 1.2mg (Women: 8.1% / Men: 13.8%)

• Calories: 120 (Women: 6.0% / Men: 4.8%)

• Sugars: 6.4g (Women: 7.1% / Men: 5.3%)

• Total fats: 8.4g (Women: 12.0% / Men: 8.8%)

• Saturated fats: 3.7g (Women: 18.5% / Men: 12.3%)

• Salt: 0.1g (Women: 1.7% / Men: 1.7%)

• Fibre: 1.6g (Women: 5.3% / Men: 5.3%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Sweet and Tangy Vegan Plum Tart

This tart is so incredibly tasty and it's seriously easy to make, even for a baking novice like me! Delicious on it's own as an afternoon treat, or served with vegan ice cream as an impressive dessert, this tart is definitely a winner! As you can see from the photos at the bottom, the plums can be swapped with other fruit like apples, peaches or apricots.

Sweet and Tangy Vegan Plum Tart Recipe

Ingredients (makes 8 slices):

• 200g plain flour (+ 1 Tbsp for filling)

• 65ml olive oil

• 65ml cold water

• Pinch of salt

• 100g light brown sugar

• 3 Tbsp ground almonds

• 8-10 juicy red plums

Method:

Mix the olive oil and water, using a whisk to thoroughly combine until cloudy (this is the oil emulsifying). In a separate bowl, combine 200g flour with the salt, then gently pour the oil / water mixture into it.

Knead the ingredients for a few minutes with your hands until it comes together. Roll out the dough into a round shape on a lightly floured surface with a rolling pin (or a bottle of wine!) until just bigger than your tart dish. Lightly grease your dish with olive oil, then carefully transfer the flat dough to the dish and spread it out so it neatly covers all the edges. Place the dish with the dough in the fridge to chill for 20 minutes.

Meanwhile, preheat the oven to 200C (390F) and prepare the filling. Wash the plums then cut into thin wedges (roughly 8 wedges per plum).

In a bowl, mix the ground almonds with 50g of the sugar and 1 Tbsp of the flour. Take the base out of the fridge and spread the almond mixture on the dough. Then arrange the plum wedges on top, and sprinkle with the remaining 50g of sugar.

Bake in the oven for 40-45 minutes, or until the plums are caramelised and soft, and the edges of the base are golden. Allow to cool for 10 minutes before slicing up. 

Nutrition (per slice):

• Protein: 3.9g (Women: 7.8% / Men: 7.1%)

• Iron: 1.6mg (Women: 10.8% / Men: 14.2%)

• Calories: 262 (Women: 13.1% / Men: 10.5%)

• Sugar: 19.7g (Women: 21.9% / Men: 16.4%)

• Total Fats: 10.2g (Women: 14.6% / Men: 10.7%)

• Saturated Fat: 1.3g (Women: 6.5% / Men: 4.3%)

• Salt: 0.3g (Women: 5.0% / Men: 5.0%)

• Fibre: 1.9g (Women: 6.3% / Men: 6.3%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Sharp and Sweet Apple Sauce

Apple Sauce is so quick and easy to make. Much cheaper and tastier than the shop bought stuff, plus you know there's no preservatives or other nasties in it. It's really versatile too, use it:

• To replace eggs in baking to bind ingredients together

• Stirred into porridge for a natural sweetener

• Dolloped on your pancakes

• Served with savoury dishes such as nut roast

Vegan Apple Sauce Recipe

Ingredients (makes 2 cups)

• 4 large apples

• 3 Tbsp caster sugar

• Squeeze of fresh lemon juice

• 1 cup water

Method:

Peel, core, and chop the apples into small chunks. Chuck in a pan with the water, sugar and lemon and simmer on a medium heat, stirring occasionally, until the chunks are soft and becoming sludgy (10-20 minutes depending on apple variety and size of chunks). Then mash with a potato masher, or if you prefer the sauce completely smooth, whizz up in a blender. This is very freezable too so keep one cup in the fridge to use now and another in the freezer for next time your baking recipe calls for apple sauce! 

Nutrition (per Tbsp):

• Protein: 0.2g (Women - 0.4% / Men - 0.3%)

• Iron: 0.1mg (Women - 0.6% / Men - 0.9%)

• Calories: 44.7 (Women - 2.2% / Men - 1.9%)

• Sugars: 9.9g (Women - 11.0% / Men - 8.3%)

• Total Fat: 0.1g (Women - 0.1% / Men - 0.1%)

• Saturated Fat: 0.0g (Women - 0% / Men - 0%)

• Salt: 0.0g (Women - 0% / Men - 0%)

• Fibre: 0.9g (Women - 3.0% / Men - 3.0%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Warming Autumn Apple Loaf Cake

It's the time of the year where there are apples everywhere. I'm lucky enough to have an apple tree in my parent's garden that produces loads of delicious but hardy cooking apples (no idea what variety they are!), and they bring me bags full of them every autumn. But even at the supermarkets and local grocers they are often seasonal and local at this time of year, so go and buy a bag and try this warming apple loaf, which can be made with any variety of apple. Best enjoyed with a cuppa and a good book. 

This recipe calls for apple sauce which acts as a binder instead of eggs. Find the easiest quick recipe for sweet and tangy apple sauce here (you can make a big batch and freeze portions ready for when baking requires it, or just keep it in the fridge to stir into porridge, dollop on pancakes, or serve with nut roast!). 

Vegan Autumn Apple Loaf Cake

Ingredients (makes 1 loaf / 10 slices):

• 1 1/2 cups plain flour

• 1 cup brown sugar

• 1 cup apple sauce

• 1 cup vegan butter

• 1 1/2 tsp cinnamon

• 2 tsp baking powder

• 1 Tbsp vanilla extract

• 1/2 cup almond milk

• 2 apples, peeled and finely diced

Method:

Preheat oven to 180C. Beat the butter with 3/4 of the sugar until creamy. Next add the apple sauce, almond milk, and vanilla, and mix until completely combined and smooth. In a separate bowl, mix the flour, cinnamon, and baking powder, then add this to the butter mixture and stir until combined. Then mix in 2/3 of the apples, and pour mixture into a lightly oiled 9x5 inch loaf tin. Stir the remaining apples with the remaining sugar, then sprinkle on top of the batter. Bake for about 30-35 minutes, or until a toothpick comes out clean. 

Nutrition per slice:

• Protein: 2.3g (Women - 4.6% / Men - 4.2%)

• Iron: 1.2mg (Woman - 8.1% / Men - 10.6%)

• Calories: 257 (Women - 12.9% / Men - 10.3%)

• Sugars: 25.5g (Women - 28.3% / Men - 21.3%)

• Total Fat: 7.5g (Women - 10.7% / Men - 7.9%)

• Saturated Fat: 1.4g (Women - 7.0% / Men - 4.7%)

• Salt: 0.3g (Women - 5.0% / Men - 5.0%)

• Fibre: 1.5g (Women - 5.0% / Men 5.0%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.