nutrition, Recipes, well-being

Vegan ‘Beef’ Rendang

This was a big hit with my family, so thought I’d share this! It may look a bit boring, but everyone who’s tried this says it’s very flavoursome😊 Some foods like stews are just not as photogenic as salads for instance. Our family is on a journey of increasing plant based foods in our diet for both health and environmental reasons. There are, however, a few foods that I miss, like Rendang which is an Indonesian spicy meat curry dish really popular here in the Netherlands! Now to my joy, I’ve discovered they sell pulled oats locally, which is a plant protein I used to only be able to find on visits to Finland. It’s finally available at my local supermarket here in the Netherlands! I was VERY excited to try to cook one of my favourite Indonesian dishes using pulled oats instead of beef. The consistency is fantastic, as it’s ‘shreddy’ like meat that has been stewed tender just like you’d have in Rendang.

The nutritional profile for pulled oats is very good and it suits my digestion much better than for instance Seitan which has gluten based protein, or Valess which has dairy in it. I unfortunately tend to have trouble with both gluten AND lactose, so this is partly why I was so pleased that pulled oats from Finland arrived in Holland. I do of course use a lot of pulses and various other veggies for protein in curries and chilis, but sometimes it’s nice to have the familiar ‘mouth feel’ of meat like we are used to in dishes like Rendang in which meat is the ‘star of the show’ 😊 Oh, and actually the pulled oats product I use is from nordic non-gmo oats and legumes. It has high levels of plant based protein, fibre and minerals and no additives or preservatives! In case you are curious the brand of pulled oats I found in my local grocery store is called ‘Gold & Green’. I should probably also mention that there are other health benefits in this recipe as well, the turmeric with black pepper helps reduce inflammation as do the ginger and garlic. I hope to write further about anti-inflammatory foods at some point, but today my focus is on this healthy plant-based recipe. Please remember to always add a large helping of vegetables to your plate even if you are cooking with plant based protein.

This is a quick and easy dish to make so if you give this recipe a go, please get back to me and let me know what you think! I’d love to see pics too ❤️


  • 1 large onion chopped
  • 4 -6 garlic cloves minced
  • 1 teaspoon of chilli powder/flakes (add according to the spiciness level desired)
  • 2 inches of a thick piece of fresh ginger grated or minced tiny
  • The grated zest of 1 organic lime
  • 1-2 teaspoons turmeric powder
  • 2 tablespoons coconut oil
  • 1/2 teaspoon black pepper
  • 400-600 ml of tinned coconut milk
  • 1-2 tablespoons soy sauce
  • 2 packets of pulled oats (175 grams in a packet)
  • 2 tablespoons of brown sugar or coconut sugar
  • 1 teaspoon salt (add less or more depending on the saltiness of your soy sauce, so be sure to TASTE!)


  1. Sautée chopped onions in the coconut oil until quite tender, then add minced garlic and minced/grated ginger and sautée for another 30 seconds or or so. BE CAREFUL not to burn the garlic or it gets bitter!
  2. Then add all other seasoning into the onion, garlic & ginger mixture
  3. Now add the soy sauce and the pulled oats – sautée another 1-2 mins
  4. Add the sugar and grated lime zest and just mix through briefly on the heat
  5. Finally add the tinned coconut milk
  6. Simmer gently under a lid for about 15-20 mins, remember to add water if the Rendang starts to dry out.

Serve with:

  • Brown rice
  • Oven roasted cauliflower and broccoli seasoned with ground coriander, garlic, turmeric, salt & pepper
  • Top with a generous squeeze of lime just before eating the Rendang
  • Sprinkle with chopped coriander (optional if you don’t like coriander/cilantro)


nutrition, Recipes, well-being

Salmon on rye with avocado smash

Salmon on rye with avocado smash

This is not so much a recipe as it is inspiration for a simple meal that can be thrown together in minutes for breakfast or lunch, which is great when we have busy lives! It is also a quick way to get some healthy fats including omega 3 into your diet. This is all good for a healthy brain & healthy body. And, yes, the right types of fats are actually good for us even though many of us have learnt to avoid ALL fats!!

In fact our bodies need some dietary fat, but replacing saturated fats with monounsaturated fats may help lower your blood pressure, according to the February 2006 issue of the “American Journal of Clinical Nutrition.” Although avocados have fat, the great thing is that it is mainly monounsaturated fat. Furthermore, avocados are a good source of potassium and most of us could do with boosting this in our diets. Getting enough potassium helps regulate our heart beat, keeps muscles and nerves working, and helps lower blood pressure. So in a way potassium counterbalances sodium’s tendency to increase blood pressure. Also, we get a good amount of fibre from avocados, which is boosted even further by the fibre from the rye in the crisp breads that are part of this simple lunch!

Salmon provides us with a high quantity of polyunsaturated fats of which Omega-3s are the main players. Oily fish supply the body with components that form the structures of cell membranes. DHA and EPA are present in fish & supplements with fish and krill oil (also in vegan marine algae based supplements). Unfortunately our bodies are only able to make very limited amounts of essential EPA and DHA. DHA, in particular, is especially high in the retina, brain, and sperm. Therefore, consuming EPA and DHA directly from foods and/or dietary supplements is the easiest way to increase levels of these essential fatty acids in the body. The ALA type of Omega-3 can be found in i.e. flaxseed, chia seeds and walnuts, but this type of Omega-3 is not utilised quite as efficiently by the body, but of course they are still very good for us. By the way, avocados also contain a little ALA!!

All you need is:

  • fresh wild or organic (if possible) cold smoked salmon
  • rye crisp breads like Ryvita or Finn Crisps (Finnish – näkkileipä or hapankorppu)
  • ripe avocado
  • lemon/lime
  • dill and salt & pepper

I roughly smash the avocado with a fork, squeeze in lemon and add a couple of twists from the pepper & salt mills. Then just top the crisp bread with the avocado smash, slivers of salmon and sprinkle with chopped dill. Enjoy immediately or the bread will lose its crispiness – simple and satisfying!!

You can read more about Omega-3s on the National Institute of Health (USA) website.