Plant-based recipes for a delicious and healthy festive season
Tru-Cape Fruit Marketing, the largest exporter of South African apples and pears, commissioned plant-based advocate, entrepreneur and food consultant Mira Weiner to develop these delicious recipes.
Mira is passionate about conscious living, plant-based nourishment and holistic healing. www.miraweiner.com. @miraweiner.
Images by @lanaloustyle.
See Tru-Cape.com for other recipes.
Tru-Cape Fruit Marketing’s Quality Assurance Manager, Henk Griessel says how to keep your fruit fresh for longer.
“Keep apples and pears cool. They soften 10 times faster at room temperature than in the fridge. Ideally, store your apples and pears in a plastic bag in the fridge to keep them away from other foods. This will help to prevent the fruit from absorbing other tastes and odours and delay the impact of other ripening foods in your fridge”.
Griessel explains that correctly cared for fruit will also supply your body with the most vitamins, minerals and fibres that it can. “Think of it as a small investment: the care you give your fruit after buying it and before you eat it will ensure the fruit can give you the most it possibly can. Other than the health benefits of fresh fruit, over-ripe fruit can easily be avoided,” he says adding that treating fruit as a living organism will help one remember to be gentle with it to avoid bruising. “A squeeze of lemon, a little vinegar diluted in water or diluted honey will help prevent cut apples from going brown – a natural response to oxidisation.” he ends.
Spiced Pear Cake
Prep time: 10 minutes
Baking time: 50 minutes
Serves: 12
Ingredients
1.5 cups gluten free flour
½ cup almond flour
½ cup coconut sugar
½ cup coconut oil, melted
½ cup plant based milk
3 flaxseed ‘eggs’ (3 tbsp ground flax seed mixed with 6 tbsp warm water)
1 pear, peeled and sliced into blocks
3 tbsp maple syrup
2 tsp ground cinnamon
1 tsp ground ginger
1 tsp baking soda
2 tsp apple cider vinegar
For the topping:
1 pear, sliced
2 tbsp maple syrup
Serving suggestion:
Toasted coconut flakes
Plant cream (I used whipped coconut)
Method
1. Pre-heat the oven to 170C.
2. Make the flax ‘eggs’ by combing the ground flaxseeds and water together in a small bowl or cup.
3. Sift the flour, almond flour, coconut sugar, baking soda, salt and spices into a bowl.
4. In a separate bowl, combine the coconut oil, plant based milk, maple syrup and apple cider vinegar. Mix well. Add the flaxseed mixture and stir to combine.
5. Combine the wet and dry ingredients. Don’t over mix.
6. Add the blocks of pears.
7. Line a baking tin with grease proof paper and smear lightly with coconut oil.
8. Pour in the mixture.
9. Place the sliced pears onto the cake in a circular motion around the middle and lightly brush them with maple syrup.
10. Bake for 50 minutes or slightly longer if needed depending on your oven. I like to test the centre of the cake by gently inserting a knife and once it comes out dry the cake can be removed from the oven and allowed to cool.
11. Serve with toasted coconut flakes and plant cream.
