3-Ingredient Seed Crackers (Omega-3-Rich + Gluten-Free)

If you're looking for a simple, wholesome snack that's rich in plant-based omega-3s, these seed crackers are about to become a staple in your kitchen. They’re made with just three ingredients, packed with nutrients, and satisfyingly crispy - perfect for mindful snacking or pairing with your favourite dip.

As someone who's been vegan for over a decade, I’m always conscious of getting essential nutrients through food, and omega-3 fatty acids are one of them. Since I don’t eat fish, I rely on flaxseeds, chia seeds, and hemp seeds to provide me with ALA, the plant-based form of omega-3.

These crackers are a celebration of those three seeds. They're super easy to make, customisable, and store well - ideal for batch prepping.

Ingredients

(Makes one tray of crackers)

- 1 cup total of ground flaxseeds, chia seeds, and hemp seeds (I used this blend)

- 1/4 cup whole chia seeds 

- 1/4 cup shelled hemp seeds (adds texture and crunch)

- 3/4 cup water

Optional add-ins for extra flavour:

- Pinch of sea salt or garlic powder

- Dried herbs (e.g. thyme, rosemary)

- Smoked paprika or cumin

- Nutritional yeast for a cheesy flavour

- Sesame, pumpkin or sunflower seeds for added texture

Method

1. Combine the ground flax, hemp, and chia seeds in a mixing bowl. Add the whole chia and shelled hemp seeds.

2. Pour in 3/4 cup of water and mix thoroughly. Let the mixture sit for 10–15 minutes so the chia and flax can absorb the liquid and form a gel-like consistency.

3. Scoop the mixture onto a piece of baking paper. Place another piece on top and use a rolling pin to flatten it out thinly and evenly.

4. Peel off the top paper and use a knife or pizza cutter to cut your desired cracker shapes—squares, rectangles, triangles, you name it.

5. Carefully transfer the cut shapes onto a lined baking tray and bake at 200°C for 30 minutes, flipping halfway through.

6. Let them cool on a rack for maximum crispiness.

Why These Seeds?

Here’s why flax, chia, and hemp seeds are nutritional powerhouses, especially for anyone on a plant-based diet:

Flaxseeds

One of the richest plant sources of ALA omega-3s

High in soluble and insoluble fibre

Supports heart and digestive health

Chia Seeds

Contain 5g of fibre per tablespoon

High in protein, calcium, and antioxidants

Naturally gelatinous when soaked, helping bind the crackers

Hemp Seeds

Offer a balanced ratio of omega-3 to omega-6

Contain complete protein (all 9 essential amino acids)

Rich in magnesium, zinc, and iron

Storage

Once your crackers have cooled completely, store them in an airtight container at room temperature. They’ll stay fresh and crispy for up to 2 weeks—perfect for make-ahead snacks or lunchbox fillers.

Serving Ideas

These crackers are incredibly versatile:

Pair with hummus, guacamole, or cashew cheese

Serve with soups or salads for a crunchy topping

Enjoy with a cup of tea as a light afternoon snack

This recipe is as simple as it gets, but it packs a nutritional punch. It’s a wonderful way to include more omega-3s, fibre, and protein into your day—without the need for supplements or processed snacks.

If you try this recipe, let me know in the comments or tag me on social media @VeganNigerian. I love seeing your creations! 

Jollof Quinoa Recipe

If you're looking for a healthy, flavourful alternative to jollof rice, you're going to love this jollof quinoa. It’s light, packed with plant-based protein, and just as satisfying as the classic West African dish it draws inspiration from.

Whether you’re trying to cut back on white rice, avoid added oil, or just switch things up with new grains, this recipe is a fantastic addition to your weekly meal rotation. Plus, it’s toddler-friendly and meal-prep approved - what’s not to love?

Why Quinoa?

Let’s start with a quick word about quinoa (pronounced keen-wah).

Quinoa is technically a seed, though it behaves like a grain when cooked. It’s naturally gluten-free, contains a good dose of fibre, and is one of the few plant foods that’s a complete protein - meaning it provides all nine essential amino acids your body needs. For plant-based eaters, that’s a big win.

It’s also high in iron, magnesium, and antioxidants, making it a nutritional powerhouse.

Ingredients

(Serves 4-6)

1 red onion, thinly sliced

¼ cup water (or 1-2 tbsp of oil, if you prefer sautéing)

1 tbsp dried mixed herbs (or thyme)

1 tbsp curry powder (mild or hot, your choice)

2½ cups pepper mix (a blend of red bell peppers, tomatoes, onions & chilli)

1⅔ cups quinoa (about 300g), rinsed and drained

Salt or vegetable bouillon, to taste

A quick note on the pepper mix:

I use this pepper base in a lot of my recipes - it’s incredibly versatile. I usually make a big batch and keep it in the fridge for quick meals throughout the week. If you’d like to see exactly how I make mine, check out my video on Healthy Nigerian Stew.

Method

1. In a large pan, sauté your sliced onions in ¼ cup of water over medium heat. This oil-free method works perfectly if you’re reducing your oil intake. Otherwise, use a tablespoon or two of olive oil for a richer taste. Cook until the onions are soft and fragrant.

2. Stir in the dried herbs and curry powder. Let the spices toast gently for a few seconds to release their aroma.

3. Pour in your pepper blend, mix well, and cover. Let it cook on high heat for about 2 minutes to deepen the flavour.

4. Add the rinsed and drained quinoa, along with a cup of water. Give everything a good stir, then season with salt or your preferred bouillon/spice mix.

5. Cover the pan, reduce the heat to the lowest setting, and allow to cook for 25–30 minutes, or until most of the liquid has been absorbed. Avoid stirring too often. 

6. Once it’s done, fluff the quinoa with a fork and give it a final mix. That’s it—your jollof quinoa is ready.

Serving Suggestions

You can enjoy this on its own, but here are a few ways to take it up a notch:

- With fried or baked plantain 🍌

- Alongside a crunchy salad (try cabbage, cucumber, and avocado with a tangy dressing)

- With roasted vegetables mixed in for added texture and colour

- Topped with tofu, tempeh, or beans for even more protein

It also makes a great packed lunch and keeps well in the fridge for 3-4 days.

This jollof quinoa is one of those dishes that proves healthy eating doesn’t have to be bland or complicated. It captures the familiar warmth and spice of traditional jollof rice, but gives you the added nutritional benefits of quinoa.

Whether you’re new to plant-based eating or just looking to diversify your grains, I hope you give this one a try. And if you do, I’d love to hear how it turned out—drop a comment below or tag me on Instagram @vegannigerian! 

Meghan Markle's Honey Lemon Cake from 'With Love, Meghan' | Vegan Version | Dairy-Free + Egg-Free

After trying a couple of recipes from With Love, Meghan - one-pot spaghetti and focaccia - I was excited to try one more: her Honey Lemon Layer Cake with Raspberries from episode 1.

The recipe looked simple yet elegant, with bright citrus flavours and a soft, fluffy sponge. But as a vegan, I needed to modify it to make it completely plant-based while still keeping the flavours and textures as close to the original as possible. The result? A deliciously moist, lemony cake with a luscious buttercream and tangy raspberry filling—all without eggs or dairy!

1. Finding a Vegan Honey Alternative

Since honey isn’t considered vegan (as it comes from bees), I used a vegan honey substitute instead. I found Sweet Freedom's Vegan Honee, and it worked beautifully in this recipe. It’s made from apple and carob fruit extracts, with a similar floral sweetness to real honey as I remember it. Other alternatives you could use include: agave nectar, maple syrup or date syrup.

2. Replacing the Eggs

Eggs help bind and add moisture to cakes, so I swapped them for vegan yoghurt. This keeps the sponge soft and tender, preventing it from becoming dry or crumbly. If you don’t have yoghurt, you could also use: unsweetened applesauce or flaxseed egg (1 tbsp ground flax + 3 tbsp water per egg).

Ingredients

For the Sponge:

• 3 cups self-raising flour (or all-purpose flour + 1 tbsp baking powder)
• 1 tsp salt
• 1.5 cups sugar
• 1.5 cups plant-based milk (I used soya milk)
• 3/4 cup olive oil
• 2 tbsp vegan yoghurt
• Zest of 2 lemons
• 3 tbsp vegan honey (or alternative sweetener)

For the Lemon Honey Syrup:

• 1/2 cup vegan honey
• 1/4 cup lemon juice
• 1/4 cup water
• Zest of 1 lemon

For the Buttercream:

• 3 cups vegan butter
• 5 cups powdered sugar (575g)
• Pinch of salt

For Decoration:

• Raspberry conserve/preserves
• Fresh raspberries
• Fresh basil leaves

Method

1. Bake the Cakes

a) Preheat the oven to 175°C and prepare three 20cm cake tinss with parchment paper.
b) In a large mixing bowl, add the flour, sugar, salt, and baking powder (if using all-purpose flour).
c) In another bowl, whisk together the plant milk, olive oil, lemon zest, and vegan yoghurt.
d) Pour the wet ingredients into the dry, then add the vegan honey. Mix gently until just combined—don’t overmix. 
e) Divide the batter evenly among the prepared cake tins.
f) Bake for 20-25 minutes or until golden brown and a toothpick inserted in the centre comes out clean.
g) Let the cakes cool completely on a wire rack before assembling.

2. Make the Lemon Honey Syrup

a) In a small saucepan, bring the vegan honey, lemon juice, water, and lemon zest to a simmer.
b) Remove from heat and let it cool completely.
c) Brush each cake layer evenly with the syrup before assembling.

3. Prepare the Buttercream

a) In a stand mixer or using a hand blender, whip the vegan butter until light and fluffy.
b) Gradually add powdered sugar and continue mixing.
c) Add a pinch of salt to balance the sweetness.

4. Assemble the Cake

a) Brush each cake layer with the lemon honey syrup.
b) Place the first cake layer onto a serving plate/stand.
c) Transfer the buttercream into a piping bag, cutting a small hole at the tip. Do the same with the raspberry preserves.
d) Pipe a spiral of buttercream inside, leaving space in between.
e) Fill the gaps with a spiral of raspberry preserves, covering the top of the cake layer.
f) Repeat this process for the second cake layer.
g) Stack the third and final cake layer on top.
h) Cover the entire cake with buttercream, smoothing it out with an offset spatula.
i) Decorate with fresh raspberries and basil leaves.

This cake turned out beautifully soft, citrusy, and just the right amount of sweet. The raspberry preserves add a fruity tartness that balances the richness of the buttercream, and the lemon honey syrup gives it that extra depth of flavour.

If you’re looking for a show-stopping vegan cake, this is definitely one to try. It’s perfect for special occasions, afternoon tea, or just because you feel like baking something delicious.

Bambara Groundnut Tofu | Soy-Free Tofu Using Okpa Flour

After my egusi tofu experiment, which didn’t quite work as a tofu substitute, I decided to try again—this time with Bambara groundnuts. And I’m happy to say, this one was a success.

If you’re looking for a soy-free tofu alternative that actually holds its shape, has a good texture, and works well in cooking, Bambara groundnut tofu might be the answer. It turned out firm, slightly springy, and had a delicate nutty flavour that complemented savoury seasonings beautifully. But before we get into the process, let’s talk about what Bambara groundnut is and how it’s traditionally used.

What is Bambara Groundnut?

Bambara groundnut (Vigna subterranea) is a highly nutritious legume native to Africa. It’s sometimes called jugo beans and is grown mainly in West and Central Africa. The seeds look like small, round beans and come in different colours, from beige to dark brown.

Nutritionally, Bambara groundnut is a powerhouse, containing:

• High-quality plant-based protein
• Complex carbohydrates, making it great for slow-release energy
• Fibre, which supports digestion
• Essential minerals like iron, magnesium, and potassium

It’s often milled into flour and used in various traditional Nigerian dishes, with the most popular being okpa.

Okpa: A Traditional Eastern Nigerian Delicacy

If you’re from Enugu State or its surrounding areas, you probably already know about okpa. It’s a steamed pudding made from Bambara groundnut flour, mixed with palm oil, salt, and sometimes pepper and seasoning, then wrapped in banana leaves or foil or plastic bags and steamed until firm.

Okpa has a smooth, dense texture with a rich, slightly nutty taste. It’s often eaten for breakfast, served with tea or a cold drink. Given its ability to firm up when cooked, I was curious to see if Bambara groundnut flour could be used to make tofu.

How I Made Bambara Groundnut Tofu

Ingredients:

- 50g Bambara groundnut flour
- 3.5 litres water
- 1 tbsp food-grade gypsum (calcium sulphate), dissolved in 1/2 cup water

Method:

1. I started by mixing the Bambara groundnut flour with water, stirring until smooth. This mixture was then brought to a gentle boil, stirring constantly to prevent lumps.

2. Once the mixture started bubbling, I removed it from the heat and added the gypsum solution, stirring briefly before covering the pot. I left it to sit undisturbed for 15 minutes to allow the curds to form. The curds were quite small, so I wasn’t sure how well it would press, but I carried on with the process.

3. I lined my tofu press with a large muslin cloth, carefully scooped the curds inside (including some of the water because of how small the curds were), wrapped it up, covered it, and placed it in the fridge. Over the next two days, I occasionally took it out to drain excess water.

4. After two days, I unwrapped the tofu, and to my surprise, it was firm, held its shape well, and had a slightly springy texture—just like traditional soy tofu. It wasn’t crumbly or chalky like the egusi attempt. Instead, it had a smooth, delicate nutty flavour that worked well in savoury dishes.

Cooking with Bambara Groundnut Tofu

I decided to test it in the oven, cutting it into cubes and coating it with a mix of olive oil and all purpose seasoning. It baked beautifully, taking on the seasoning well while keeping its shape.

This tofu could work in stir-fries, grilled dishes, or even crumbled into stews for extra protein. It’s an excellent option for anyone looking for a soy-free, high-protein alternative that behaves like regular tofu.

Bambara groundnut tofu is a great plant-based protein option, especially for those avoiding soy. Unlike my egusi tofu attempt, which was too crumbly and pasty, this one had a proper tofu-like texture. It might not be an exact replica of soy tofu, but it’s firm, springy, and adaptable to different dishes.

If you’re looking for a new soy-free tofu alternative, give this a go. You might just discover your new favourite plant-based protein.

Would you try Bambara groundnut tofu? Let me know how you’d use it in your cooking!

Egusi Seed Tofu: Experiment with Soy-Free Tofu using Melon Seeds

 

Tofu is a staple in many plant-based diets, but for those avoiding soy, the options can be quite limited. I recently decided to experiment with making soy-free tofu using egusi seeds—a West African ingredient known for its high protein content and rich flavour. While the results weren’t quite what I expected, the process opened up some interesting possibilities for future recipes.

What is Egusi?

Egusi seeds come from the West African white-seed melon (Citrullus lanatus), a close relative of the watermelon. These small, cream-coloured seeds are packed with nutrients and play a central role in West African cuisine. They are typically ground into a paste and used to thicken soups and stews, with the most well-known being egusi soup—a hearty dish made with leafy greens, palm oil, and iru (fermented locust beans).

Nutritional Benefits of Egusi Seeds

Egusi is more than just a delicious ingredient—it’s a powerhouse of nutrition. It contains:

• High-quality plant-based protein, making it an excellent option for vegans and vegetarians.
• Healthy fats, particularly unsaturated fats that support heart health.
• Essential minerals like magnesium, zinc, and iron.
• Antioxidants and vitamins, including vitamin E, which promotes healthy skin.

Given its protein-rich and fat-rich profile, egusi seemed like a promising candidate for making tofu.

My Process: Turning Egusi Into Tofu

Trial 1: No Coagulant

My first attempt followed a basic tofu-making method:

1. I soaked and blended the egusi seeds with water.
2. Strained the mixture through a nut milk bag to separate the egusi milk from the fibrous pulp.
3. Heated the milk to encourage natural curdling.

To my surprise, the egusi did coagulate on its own, forming tiny curds. However, these curds were incredibly fine and soft—nothing like the sturdy soy curds that form during traditional tofu-making. When I strained and pressed the mixture, the yield was very minimal, and the texture was chalky and pasty rather than firm or springy.

The final baked product held together but was quite fatty to the touch. It also felt too dense and dry after baking, making it unappealing as a tofu substitute.

Trial 2: Adding a Coagulant (Gypsum)

For the second attempt, I introduced gypsum (calcium sulphate), a common tofu coagulant, to see if it would help the curds form more distinctly.

1. I repeated the same process—soaking, blending, and straining the egusi milk.
2. This time, I added a diluted gypsum solution while heating the milk.
3. The curds were noticeably larger and sturdier, which was promising.
4. After pressing, I was left with a firmer block compared to the first trial.

However, the final result was still too crumbly, breaking apart easily rather than holding a cohesive shape. The texture remained chalky and slightly pasty, which made it clear that this wasn’t going to work as a proper tofu substitute. Unlike soy tofu, which has a springy, bouncy structure, the egusi tofu lacked elasticity and felt a little too dry after baking, despite its high-fat content.

Final Thoughts: Is Egusi a Good Tofu Substitute?

After these two trials, I had to conclude that egusi tofu doesn’t quite work—at least not in the way traditional tofu does. The high fat content may play a role in preventing the curds from forming the way they should, and the texture just wasn’t right for a tofu-like experience.

Could This Work as a Cheese Alternative?

While this experiment didn’t lead to a great tofu, the crumbly texture actually reminded many of my followers on Instagram of feta or ricotta cheese. With a few tweaks—perhaps adjusting the moisture content, adding acidity, or experimenting with fermentation—this could turn into a delicious plant-based cheese substitute. The slight chalkiness might work well in that context, and egusi’s natural richness could make for a creamy, flavourful dairy alternative.

For now, my search for the perfect soy-free tofu continues, but I see potential in egusi cheese. I may experiment with different coagulants or even try incorporating fermentation to improve the texture.

Have you ever worked with egusi in unconventional ways? Let me know your thoughts, and if you have any ideas for what I should try next!

Plantain Flour Biscuits | Vegan and Gluten-Free Cookie Recipe

In my previous post, I shared a simple guide to making plantain flour from scratch. The versatile gluten-free flour can be used in a variety of interesting ways, including the recipe I'll be sharing today.

Learn how to make these delicious Plantain Flour Biscuits—a perfect recipe for anyone looking for a vegan, gluten-free, and dairy-free treat. These biscuits are not just tasty but also allergen-friendly, making them ideal for those with dietary restrictions or looking for healthier alternatives.

Made with nutrient-rich plantain flour, this recipe is super easy to whip up. The biscuits are tender, slightly sweet, and perfect for breakfast or as a snack.Whether you're vegan, avoiding gluten, or just curious about plantain flour, this recipe is a must-try!

What you’ll love:

• Vegan & plant-based - No eggs or dairy!
• Gluten-free & dairy-free - Made with nutrient-dense plantain flour, no wheat required!
• Allergen-friendly - Can be made nut-free by using sunflower seed butter or tahini.
• Healthy, high-fibre, and nutrient-packed
• Quick and easy to make - Just mix, bake, and enjoy!

What is Plantain Flour?

Plantain flour is a naturally gluten-free, grain-free, and paleo-friendly flour made from dried, ground plantains. It’s packed with fiber, complex carbohydrates, and essential nutrients, making it a great choice for healthy baking. Since it absorbs more liquid than traditional flours, it works well in recipes that use extra moisture, like this biscuit recipe!

Ingredients:

• 1 cup plantain flour
• 1 flax egg (combination of 1 tbsp ground flaxseed and 3 tbsp water)
• 1/4 cup unsweetened apple sauce
• 2 heap tbsp unsalted nut or seed butter
• 2 tbsp maple syrup (optional)
• Pinch of salt 
• 1/2 tsp baking powder
• 2 tbsp soya milk (if needed)

How to Make Plantain Flour Biscuits

These simple, one-bowl biscuits come together in just a few steps.

Step 1: Prepare the Flax Egg

In a small bowl, mix 1 tbsp ground flaxseed with 3 tbsp water. Let it sit for 5-10 minutes until it thickens. This will act as an egg substitute to bind the biscuits together.

Step 2: Mix the Ingredients

In a mixing bowl, combine:

• Plantain flour
• Baking powder
• Salt
• Flax egg
• Unsweetened applesauce
• Nut or seed butter
• Maple syrup (if using)

Mix everything until a dough forms. If the dough feels too dry, add 1-2 tbsp soya milk to help it come together.

Step 3: Shape & Bake

Preheat your oven to 180°C (350°F). Line a baking sheet with parchment paper. Scoop small portions of the dough and shape them into biscuits. Place them on the baking sheet and slightly flatten.

Bake for 12-15 minutes, or until the biscuits are firm and lightly golden.

Step 4: Cool & Enjoy

Let the biscuits cool for a few minutes before serving. Enjoy them warm with tea, coffee, or a smoothie.