Kale Jollof Rice | A Toddler-Friendly Twist on a Nigerian Classic

When it comes to Jollof rice, you know it’s serious business. It’s a staple of Nigerian cuisine and a dish that’s close to my heart. But as a mum, I’ve been thinking a lot about how to sneak more veggies into my toddler’s meals without compromising on taste. That’s how this Kale Jollof Rice recipe was born.  

Don’t worry—this is still the hearty, flavourful Jollof you know and love, but with a twist. By blending kale leaves into the mix, we’re adding an extra layer of nutrition that’s perfect for little ones (and adults too!). The best part? It’s still delicious, satisfying, and hits all the right notes of smoky, spicy, and savoury.  

If you’re a busy parent like me, or just someone looking to switch up your jollof game, this recipe is for you. Let’s get into it!  

Why Kale Jollof Rice?

Veggie Power: Kale is packed with vitamins A, C, and K, plus fibre and antioxidants. Adding it to jollof rice means your meal is not just tasty but extra nutritious.

Toddler-Approved: The kale blends seamlessly into the dish, so even the pickiest eaters won’t notice it. My toddler gobbles this up without a second thought!

Hearty & Flavourful: Thanks to the coconut milk, pepper mix, and spices, this jollof rice stays true to its roots—rich, aromatic, and comforting.

Why This Recipe Works

- Sneaky Veggies: The kale blends so well with the Jollof base that kids will find it easy to eat.

- Coconut Milk: The coconut milk adds a creamy richness that balances out the earthy flavours beautifully.

- Traditional Meets Healthy: This recipe doesn’t compromise on the smoky, spicy flavour of classic Jollof—it just adds a healthy twist.

Serving Suggestions

- Pair with water fried plantains for a sweet-and-savoury combo that’s always a hit.

- Serve alongside a protein like baked tofu, grilled mushrooms, or moin moin.

- For toddlers, you can pair it with steamed veggies or avocado slices for extra nutrition.

Ingredients:

1 tbsp olive oil

1 red onion, finely chopped

800ml blended pepper mix (2 red bell peppers, 400g chopped tomatoes, half a chilli, half an onion)

700g golden basmati or long-grain rice

200g kale, blended with 400ml water

400ml coconut milk

2 tbsp curry powder

1 tbsp dried thyme

Salt, to taste

1 vegetable stock cube (optional)

Method:

1. Heat the olive oil in a large pot over medium heat. Add the chopped onions and sauté until fragrant and soft.

2. Add the blended pepper and simmer over medium-high heat for 8-10 minutes until it starts to bubble. It should reduce slightly and deepen in flavour.

3. Add the rice and stir in the blended kale, coconut milk and spices (curry powder, thyme, salt and vegetable stock). Cover the pot and cook for 25-30 minutes on the lowest heat setting. 

4. Once the rice is tender, take it off the heat and leave covered for an additional 10 minutes before stirring and fluffing up the rice. Serve with side dishes of your choice such as vegan protein (tofu, tempeh, mushrooms), water fried plantain, moin moin, roasted vegetables etc. 

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This Kale Jollof Rice is proof that you can have the best of both worlds: the bold flavours of Nigerian cuisine and the health benefits of leafy greens. It’s a meal that brings comfort and nourishment to the whole family, from toddlers to adults.

So, if you’re ready to switch up your Jollof game and impress your loved ones with a creative twist, give this recipe a try. I promise, it’s a winner!

Quinoa Flatbread | Gluten-Free Tortilla Recipe

If you’ve been on the hunt for a quick, easy, and healthy flatbread recipe that ticks all the boxes, you’re in the right place. These quinoa flatbreads are everything you want in a wrap: soft, pliable, versatile, and ridiculously satisfying. Oh, and did I mention they’re vegan and gluten-free? 

No fancy flours, binders, or kneading involved. Just wholesome goodness.  

Why You’ll Love This Recipe  

Super Simple: You only need quinoa and water.  

Soft and Flexible: Unlike most gluten-free flatbreads, these aren’t dry or crumbly. They’re soft, pliable, and perfect for wraps or dipping.  

Nutritious: Quinoa is a powerhouse. It’s packed with protein, fibre, and essential nutrients.

Versatile: These flatbreads can be used for just about anything—wraps, tacos, as a pizza base, or even on the side of a hearty stew.  

Allergy-Friendly: They’re naturally gluten-free, so if you’re sensitive to gluten or just trying to cut back, this recipe is perfect.  

Let’s dive into how to make these quinoa flatbreads and why they might just become a staple in your kitchen.

Tips for Success  

Don’t Skip the Soak: The overnight soak is non-negotiable. It softens the quinoa and ensures the batter blends smoothly. Rinsing and draining also reduces some of the bitter aftertaste in quinoa.

Spread It Evenly: To avoid thick or uneven spots, use the back of a spoon or a ladle to spread the batter evenly in the pan.  

Storage: Keep them in an airtight container in the fridge for up to 3 days. They reheat well on a dry pan or in the microwave.  

Nutritional Benefits of Quinoa Flatbread  

Here’s why these flatbreads are as good for you as they taste:  

Protein Power: Quinoa is a complete protein, meaning it contains all nine essential amino acids. Perfect for vegans.

Rich in Fibre: Great for digestion and keeping you full longer.  

Packed with Micronutrients: Magnesium, iron, zinc—you name it, quinoa’s got it.  

Low Glycemic Index: These flatbreads won’t cause a blood sugar spike, making them ideal for anyone watching their sugar levels.  

How to Use Your Quinoa Flatbread  

- Use them as a wrap for your favourite fillings like roasted veggies, hummus, or spicy tofu.  

- Turn them into tacos with some black beans, guacamole, and salsa.  

- Serve them as a side for soups, stews, or curries.  

- Transform them into a quick pizza base by topping with marinara, veggies, and vegan cheese.  

- Cut them into strips and use them for dipping in hummus or even soup.  

Ingredients

- 1 cup white quinoa, soaked overnight  

- 1 cup water  

- A splash of oil for the pan (optional)  

Method

1. Start by rinsing your quinoa under cold water to remove its natural bitterness. Then, soak it in plenty of water overnight. This step not only softens the quinoa but also makes it easier to blend and digest.  

2. Drain the soaked quinoa, rinse it and pop it into a blender. Add one cup of water and blend until smooth. The batter should look like a slightly runny pancake batter. 

3. Heat a non-stick or lightly oiled pan over medium heat. Pour a ladleful of the batter into the pan and spread it into a thin, even layer (think crepes, not pancakes). Let it cook for about 3 minutes, or until the edges start to lift and the bottom is golden brown. Flip and cook the other side for another 3 minutes.  

4. Once cooked, transfer your flatbreads to a plate and let them cool slightly. This makes them even more pliable and perfect for rolling.  

This quinoa flatbread is a gateway to endless meal possibilities. It’s wholesome, easy to make, and honestly, a little bit genius. Whether you’re a seasoned plant-based eater or just looking to mix up your bread game, this recipe is worth a try.  

Raw Vegan Carrot Cake Smash Cake: A Healthy First Birthday Treat for Your Toddler

Earlier this year, we celebrated my daughter's first birthday and this carrot smash cake was the perfect addition to the festivities!

If you're searching for a healthy, toddler-friendly smash cake for your little one’s first birthday, look no further. This raw vegan carrot cake smash cake is packed with natural sweetness, wholesome ingredients, and no refined sugar. It is a hit for both parents and babies alike. It's easy to make, allergy-friendly, and loaded with nutrients—ideal for a memorable first birthday smash.

When it comes to our little ones, we all want to provide the best and healthiest options. Traditional cakes often contain refined sugars and additives, which aren’t ideal for a growing baby. This raw vegan carrot cake is made with all-natural ingredients like carrots, dates, and nuts, making it a nutritious and delicious alternative. Plus, it's free from dairy, eggs, and refined sugar, so it's perfect for any little one with dietary restrictions or allergies.

Key Ingredients for the Raw Vegan Carrot Cake

This raw carrot cake uses simple, wholesome ingredients that are easy to find:

- Carrots: Fresh, organic carrots are the base of this cake, providing natural sweetness and nutrients.

- Dates and Sultanas: Medjool dates or sultanas add natural sweetness and help bind the cake together.

- Nuts: Cashews are perfect for making a soft, creamy frosting, and are packed with protein and healthy fats.

- Oat Flour: Oat flour gives some texture and helps the cake hold together. You can also use shredded coconut for an equally lovely texture and tropical flavour that kids love.

- Cinnamon & Nutmeg: A touch of these spices adds warmth without being overpowering, perfect for introducing new flavours to your toddler.

How to Make the Raw Vegan Carrot Cake Smash Cake  

This cake is super easy to make and requires no baking! Here’s a step-by-step guide:

1. Prepare the ingredients: Start by finely grating the carrots and pitting the dates (if using dates). If your dates/sultanas are a bit dry, soak them in warm water for 10-15 minutes to soften then drain and squeeze out any excess liquid.

2. Blend the Base: In a food processor, blend the sultanas/dates and chia seeds until they form a sticky mixture. Add the shredded carrots (squeeze out any excess liquid), oat flour and mixed spice (cinnamon/nutmeg), and blend until well combined.

3. Shape the Cake: Press the mixture into a small springform pan or shape it by hand into a mini cake. The texture should be firm enough to hold together but soft enough for little hands to dig into!

4. Chill: Place the cake in the fridge for at least 1-2 hours to allow it to set.

Frosting Ideas

A smash cake isn't complete without some sort of "frosting" for your baby to enjoy. Here are a couple of vegan options:

- Coconut Cream Frosting: Chill a can of coconut milk overnight, scoop out the thick cream, and whip it with a little vanilla extract.

- Cashew Frosting: Blend soaked cashews with a bit of maple syrup or dates, coconut oil, vanilla extract and lemon juice until smooth and creamy.

Tips for the Perfect Smash Cake Experience 

- Keep it Simple: Babies love exploring textures, so there’s no need for elaborate decorations. A sprinkle of shredded coconut or a few berries on top is plenty.

- Allergy Considerations: Make sure to check with your paediatrician if you’re introducing nuts for the first time.

- Capture the Moment: Place the cake on a large mat to catch the mess, and get your camera ready—these moments are priceless.

Why This Raw Vegan Carrot Cake is Perfect for Toddlers

This raw vegan carrot cake is soft, easy to smash, and free from common allergens, making it an ideal first birthday cake for your toddler. The natural sweetness from the dates/sultanas and the nutrients from the carrots and nuts mean your baby can enjoy their special moment without the sugar rush that comes from traditional cakes. Plus, you’ll feel great knowing you’re giving your child something healthy and nourishing on their big day.

Your baby’s first birthday is a magical milestone, and finding the right smash cake is part of the fun. This raw vegan carrot cake is the perfect way to celebrate—it's healthy, easy to make, and absolutely adorable. Give it a try, and let me know in the comments how your little one enjoyed their smash cake experience.

Ingredients

(Makes one 4" cake)

For the cake:
3 carrots, peeled
3/4 cup sultanas or dates, soaked
1 tbsp chia seeds
1/2 cup oat flour or almond flour
1 tsp mixed spice (cinnamon, nutmeg, clove)

For the cashew cream frosting:
1.5 cups cashews, soaked overnight and drained
3 dates, soaked
1 tbsp coconut oil 
Juice from 1 lemon 
1/2 tsp vanilla extract
8 tbsp coconut milk

Method

1. Grate/shred the carrots and soak the sultanas/dates for at least 30 minutes. Drain and squeeze out any excess liquid.

2. In a food processor, blend the sultanas/dates with the chia seeds to form a thick paste. Add the oat flour, mixed spice and shredded carrots. Blend until well combined. Press the mixture into a 4" springform tin and refrigerate for 1-2 hours.

3. Make the frosting by blending the soaked cashews, dates, coconut oil, lemon juice, vanilla and coconut milk until smooth and creamy. Spread on top of the base mixture and refrigerate again for at least 1 hour or until you are ready to serve. 

Vegan Parenting Tips: Raising Children on a Plant-Based Diet

As a first time mum, here are some food focused tips I can share when it comes to raising your child as a vegan. Please note that I am not a doctor, so you should always seek medical advice from your paediatrician or medical professional if you have any concerns. 

Raising children on a vegan or plant-based diet is a rewarding choice, offering numerous health and environmental benefits. However, it comes with unique challenges that requires careful planning to ensure a well-balanced diet for growing bodies. Here are some essential tips for vegan parents to help raise healthy, happy children on a plant-based diet.

1. Ensure Nutrient Variety 

A key to a healthy vegan diet is variety which includes a wide range of fruits, vegetables, whole grains, legumes, nuts and seeds. This approach ensures your child gets a diverse set of nutrients. Rotate through different foods to keep meals interesting and nutrient-rich, and to encourage kids to try new foods to expand their palates and nutritional intake. 

2. Focus on Protein Sources

Protein is crucial for growing children. Vegan diets provide ample sources of protein. But it's important to include them in every meal. Consider beans, lentils, tofu, tempeh, seitan, quinoa, and edamame as regular staples. Combining different protein sources can ensure a complete amino acid profile, supporting healthy growth and development. 

3. Monitor Key Nutrients 

While a well-planned vegan can meet most nutritional needs, some nutrients require special attention. Vitamin B12, vitamin D, iron, calcium, and omega-3 fatty acids are vital for children’s development. Consider fortified foods or supplements if necessary. For example, fortified plant-based milk can be a good source of calcium and vitamin D, while flaxseeds or chia seeds offer omega -3s. Regularly consult with a paediatrician or dietitian to ensure your child is meeting their nutritional requirements. 

4. Make Mealtime Fun 

Kids are more likely to enjoy meals when they’re involved in the process. Encourage them to help with meal planning, grocery shopping, and cooking. This involvement not only makes them feel valued but also educates them about healthy eating. Use creative shapes, colours, and textures in meals to keep them visually appealing. 

5. Address Social Challenges 

Vegan children might face unique social challenges, especially when attending parties or school events where non-vegan foods are prevalent. Prepare your child for these situations by explaining your family’s dietary choices and providing them with snacks or meals to take along. Communicate with teachers and other parents to ensure there are vegan options available during events. 

6. Stay Informed and Flexible 

Nutrition science is continually evolving, so stay updated on the latest research and recommendations. Join vegan parenting groups for support, recipe ideas, and shared experiences. Flexibility is key - be open to adjusting your child’s diet based on their changing needs and preferences. 

7. Lead by Example 

Children learn by observing. As a vegan parent, set a positive example by enjoying a variety plant-based foods and maintaining a balanced lifestyle. Your enthusiasm for veganism will naturally influence your child’s attitude towards food and health. 

Raising children on a plant-based diet can be a fulfilling journey for the entire family. With careful planning, creativity, and a supportive approach, vegan parenting can promote health, compassion, and environmental responsibility in your child’s life.

Healthy Vegan Smash Cake | Sugar Free, Dairy Free, Nut Free

A smash cake is a cute way to mark your little one's first birthday. They are smaller than your average celebration cake - perfect for those little hands to dig into. As the name suggests, the whole idea is for your baby to smash the cake and eat it freely. As a result, smash cakes are often made with baby friendly ingredients, free from refined sugar, and packed full of nutritionally dense goodness. 

This plant-based smash cake recipe is one I trialed ahead of my daughter's first birthday. As strawberries are her favourite fruit at the moment, I incorporated some strawberry puree into the cake (those strawberry and apple baby food pouches came in handy!)

To make this cake allergy friendly, simply use a different plant-based milk such as rice milk, and use a gluten-free flour blend instead of spelt flour. You can also choose to leave out the olive oil for an oil-free version, though this will affect the moistness of the cake.

You'll need a couple of four inch cake tins for this cake. The batter can make up to 4 layers. I only made 2 layers and used the rest for cupcakes. 

For the frosting, I've gone for whipped coconut cream, which is made by refrigerating a tin of full fat coconut milk overnight. The coconut fat solidifies at the top of the tin, making it easy to scoop out. You can use as is or sweeten it with a dash of natural fruit puree. 

Ingredients

(Makes four 4" layers)

Cakes:

2 cups spelt flour 

1 tsp baking powder

1/2 tsp baking soda

2 ripe bananas, mashed

Pouch of apple and strawberry purée (approx. 120g)

1 cup soy milk 

2 tbsp olive oil 

1 tsp mixed spice

Frosting:

1 tin coconut cream (full fat coconut milk refrigerated overnight)

1 tbsp apple strawberry puree

Decoration:

Strawberries, chopped 

Cake topper

Method

1. Preheat your oven to 180 degrees celsius.

2. Place all the ingredients in a large bowl and mix until just combined.

3. Divide the batter into the cake tins. For each 4" cake tin, you'll need about two heap tablespoons of batter. Bake in the oven for 20 minutes, or until a toothpick stuck in the centre comes out clean. Once the cakes are ready, leave them to cool completely.

4. Make the coconut frosting by scooping out the solid coconut fat from a tin of refrigerated (overnight) coconut milk. Be careful not to add the water that has settled at the bottom of the tin, as you want the frosting to be as thick as possible. You can sweeten the coconut with a tablespoon of apple/strawberry puree if you wish. Whisk until nice and creamy. if not using immediately, keep refrigerated until you are ready to frost the cake.

5. Assemble the cake by filling and covering the cake layers with the whipped coconut frosting. Decorate with fresh strawberries or any chopped fruit of your choice. 

30 Tips for Fuelling Your Body on a Vegan Diet

Veganism has seen a marked increase in popularity as a lifestyle choice over recent years, with a growing number of individuals opting for a plant-based diet for reasons spanning health, ethics, and environmental concerns. Nonetheless, there's curiosity around how one can effectively fuel their body for exercise while following a vegan diet. 

Is it feasible for a vegan diet to provide all the essential nutrients required for peak fitness performance? 

In this piece, we will delve into the synergy between a vegan diet, appropriate training, and nutrition to energise the body for physical activity and enhance athletic prowess. Insights will be offered on the crucial nutrients necessary for optimum fitness outcomes and the capability of a plant-based diet to meet these requirements.

30 Tips and Tactics:

1. Ensure you're consuming enough calories to satisfy your daily energy requirements.
2. Adopt a diverse and balanced diet, rich in nutrient-packed foods, including fruits, vegetables, grains, and legumes.
3. Include plant-based protein sources like tofu, lentils, nuts, and beans in your diet.
4. Plan your meals ahead and always have healthy snacks on hand for workout sessions.
5. Drink ample water to maintain hydration throughout the day.
6. Make sure that your intake of vitamins and minerals is adequate, particularly vitamin B12, calcium, and iron.
7. Opt for whole grains to benefit from a steady release of energy.
8. Consume small, frequent meals to maintain stable blood sugar levels.
9. Focus on gut health by including probiotics, fibre, and prebiotics in your diet.
10. Time your meals to coincide with your workout regime for optimal nutritional benefits.
11. Post-workout, have a plant-based protein shake or smoothie to support muscle recuperation.
12. Select healthy fats, such as avocados, nuts, and seeds, to bolster heart health.
13. Add essential fatty acids from flaxseed or chia seeds to your diet to minimise inflammation.
14. Contemplate plant-based supplements to bolster an active lifestyle.
15. If necessary, utilise high-quality vegan protein powders to meet your protein needs through your diet.
16. Emphasise nutrient-rich, vibrant produce for overall wellness.
17. Pay attention to portion sizes to prevent overindulgence.
18. Limit processed foods and snacks.
19. Incorporate strength training to increase lean muscle.
20. Never overlook the significance of rest and recuperation.
21. Maintain a food diary to track your nutritional intake.
22. Explore various plant-based protein sources to keep your diet interesting.
23. Consult a registered dietitian to guarantee your nutritional intake is sufficient.
24. Prioritise sleep to enhance your exercise capability.
25. Engage in restorative practices such as yoga and stretching.
26. Monitor your carbohydrate intake to ensure it meets your energy needs.
27. Avoid heavy meals before exercise to sidestep gastrointestinal discomfort.
28. Consider a plant-based protein bar as a handy snack alternative.
29. Include antioxidant-rich foods like berries and leafy greens to aid recovery.
30. Remain patient, consistent, and dedicated to your health objectives.

In summary, a vegan diet can indeed supply all the essential nutrients needed to energise your body for exercise and support athletic performance. With meticulous planning and a keen focus on nutrient intake, a vegan diet can cater to the nutritional demands of those leading an active lifestyle. Key considerations encompass adequate consumption of proteins, carbohydrates, healthy fats, vitamins, and minerals, meal planning to optimise nutrition, hydration, and the importance of rest and recovery. With these guidelines and strategies, vegans can effectively fuel their bodies for physical activity and excel in their athletic endeavours. Additionally, enlisting the support of a registered dietitian can ensure comprehensive nutritional needs are met.