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Category: Vegan

Have you perused the refrigerated section of a health store or supermarket and noticed small plastic boxes with small sprouting green things insides and wondered what they were?
Or maybe you've already bought them and tried them there and then, or whilst out in a restaurant?

Whether they were a health sensation that you wish to recreate at home, or they’re a new concept that you’re intrigued by, let me show you why sprouting is so good for you, and how easy it is to do!

Over this spring and summer, I have really been enjoying sprouting. It’s been something I’ve done off and on for a few years now, and I thought it would be fun to share it with you!

What is a ‘Sprout’?

A sprout is essentially a young plant in its earliest stage of growth. It’s the transitional stage between seed and plant which is triggered using only water. Once you start the germinating process, the dormant dry seeds you had lying around in your cupboard starts to become a live plant. Once this seed germinates it often puts out tiny roots, that look a little like a tail.

Calcium is the most abundant mineral in the body, making up a huge 1.5 to 2% of the total body weight. The bones and teeth are the home to the majority of the body’s calcium, containing roughly 99% of it.

Calcium is not only responsible for helping to build and maintain strong bones and teeth, but also promoting heart health, contracting muscles, regulating the heartbeat, clotting the blood and regulating the nervous system. Calcium can help relieve aching muscles and bones, maintain the correct acid-alkaline balance and reduce menstrual cramps. Calcium may even serve as a protector against high blood pressure, osteoporosis and colon cancer.

And so with all that in mind, I think we can all agree that calcium is a pretty incredible and important nutrient, and without it, we wouldn’t survive.

With many people turning to a plant-based or dairy free diet due to ethical or dietary reasons, or out of necessity due to dairy or lactose intolerance, more people are cutting dairy out of their diet.
This has understandably caused many questions to arise about alternative sources of calcium after being conditioned for many years to believe that the best source of calcium comes from milk and dairy products.

The most common question that arises is often “Can I get enough calcium on a 100% plant-based or dairy-free diet?”

The resounding answer is, of course, YES – and within this blog, I will delve into the commonly asked questions such as “What are the best plant-based calcium sources?” “How much calcium do I need?” “Do I need to take calcium supplements?” and “What are the signs of calcium deficiency?”

And so without further ado, let’s get to it….

Vegan Lasagne

Posted: Wed, 20 December 2017, 10:21

I know what everyone’s thinking - another complicated Vegan Lasagne, but let me stop you right there and allow me to quickly tell my story. How I always refused to make it because it just sounded very elaborated, complicated and time-consuming. Maybe I’ve been living under a rock but I was surprised to realise how easy and handy it turned out to be. This is the recipe to go for when you just want to cook something that looks spectacular, yet it is really easy to make without compromising any of the taste. And yes it's 100% Vegan!

It all happened because I was invited to a Christmas Party with my friends this year and we all had to bring our own dish to share. This honestly sounded like a terrific idea; except I didn’t have a clue what to make. My friend suggested Lasagne, which immediately made me reply with a solid NO! As it was very complicated and we wouldn’t have enough time nor patience for it. She insisted and we decided to proceed with it. Voila - it turned out to be simpler than expected and veganising it wasn’t an issue at all! It turned out two other couples brought Lasagne as well to the party. One was Vegetarian and the other two were Vegan. Ours was the favourite one of course (some modesty please) and here is the full recipe:

Emma’s Easy Peanut Butter Choc Chip Cookies

Posted: Mon, 18 December 2017, 15:55

Recipe by Emma McHugh in our Cornelscourt Store:

I make these Peanut Butter Chocolate Chips every year around Christmas because they’re so quick and easy for when you may have those last-minute guests, even as a home-made Secret Santa present or when you feel like eating unacceptable amounts of cookie dough! They have an amazing crispy and chewy texture and are ready in only 30 minutes. Share with friends or challenge yourself and eat them all in one sitting.



  1. Preheat your oven to 180 degrees Celsius (160 for a fan oven) and line a baking sheet with parchment paper.
  2. Mix the ground flax and water to make your vegan egg and let sit.
  3. Next, beat together (with a hand beater) the sunflower spread and peanut butter until light and fluffy.
  4. Add your vegan egg, vanilla extract and sugar until combined.
  5. Sift in your dry ingredient s and work together until a dough has formed
  6. Add in all your chocolate chips and a pinch of salt for taste.
  7. Roll into small balls and place at least 2-inches apart on the tray.
  8. Bake for 11 minutes. They’ll look soft and slightly under done as you take them out but they continue to cook on the tray so leave to cool for at least 15 minutes!

Lauren's Healthy Chocolate Fudge Brownies

Posted: Mon, 18 December 2017, 12:34

Our Nourish Bake-Off Winner Lauren Enright is back with another delicious recipe! She has kindly allowed us to share it with you all so you can treat yourself and your nearest and dearest this Christmas!

This recipe is Paleo, Vegan (Sub honey for maple syrup), and Coeliac friendly and makes 16 brownies in total. Just make sure you save one for yourself before everyone snatches them up! 



  1. Pre-heat the oven to 180 Celsius (160 fan)
  2. Peel and cube the sweet potato and steam it until it is easily pierced with a fork
  3. Meanwhile, put all of the other ingredients (minus the dates) in a large mixing bowl and stir.
  4. Place the dates and cooked potato into a food processor (or strong blender) and blitz until smooth.
  5. Pour the puree into the bowl containing the other ingredients and give it a good mix.
  6. Transfer the mixture into a lined baking tin and place in the oven.
  7. Bake until you can pierce the bake with a fork and remove it completely dry. This should take 25-35 minutes.
  8. Once removed from the oven leave to cool for 20 minutes. The sweet potato needs this cooling time to stick together.
  9. Cut into 16 brownies and enjoy cold or heated. I also topped my brownies with cacao nibs for some added crunch ?? These will last 5 days in the fridge once you keep them in an airtight container.

Vegan Chocolate Ice Cream

Posted: Fri, 20 October 2017, 11:46

For a long time, I have been experimenting with various recipes in an attempt to create a healthy ice-cream alternative that is banana-free, and I think that I’ve finally cracked it! While I am a long-time admirer of the incredible properties and versatility of bananas, I never grew accustomed to the taste. I have found, however, that I am not the only one so hopefully this recipe will end my fellow banana-resisters' struggle!  


This ice cream is incredibly easy to prepare and is packed full of greens, magnesium and protein making it the perfect treat that can be enjoyed at any time of the day; even breakfast! It’s also a great (sneaky) way of getting the kids to eat more vegetables.


I find Nuzest Clean Lean Protein works the best as it has the creamiest taste and it's easy to digest making it ideal for younger or sensitive tummies. I have used chocolate protein in this recipe, but I have tested this with vanilla and it’s just as delicious! Feel free to get as creative as you want with toppings as well - I've listed a few of my favourite options below. So without further ado, I present to you my banana-free “nice-cream”

Shane's Vegan Banana Bread

Posted: Fri, 13 October 2017, 09:51

I’ve played with this recipe a lot over the last year. I’ve adapted it for the better over time from two original recipes, and a combination of a non-vegan recipe & a vegan one; the best of both worlds if you will. The original recipe contained eggs and butter but having adapted this to be vegan-friendly you really do not miss them; Trust me. I am not a vegan and I’m a huge cake, pie and bread fan.

The bananas create more than enough moisture to this bread that the eggs just aren’t needed for binding and the sunflower oil works as the perfect butter replacement.  

I love feeding this to vegans and watching their eyes light up in delight… if I haven’t eaten it all myself.

Cappuccino Protein Balls

Posted: Wed, 27 September 2017, 17:47

There are two things that I cannot go without – coffee & chocolate! My favourite treat is a cappuccino with coconut milk; its creamy coffee goodness in a cup.. which got me thinking – could I optimise the nutritional benefits of this combination while keeping that amazing taste? Yes, in a cappuccino protein ball!

For this recipe I have used Coconut Manna which is basically the holy grail of vegan cooking. Packed full of protein and free from cholesterol and trans-fats, it is perfect for post-workout recovery, providing a steady release of energy while on the go, or for satisfying a sweet craving. If you’re not a coffee lover, why not try this recipe out with your favourite protein flavour and let us know how it tastes!

Vanilla and Coconut Chia Oat Pudding

Posted: Fri, 22 September 2017, 09:14

This recipe is so easy to get used to incorporating into your daily routine to ensure your breakfast is more than nutritionally adequate. It meets your protein, fibre and nutrient needs to set yourself up for a high energy and focused morning... until your next feed - lunchtime! give it a go and let us know which toppings you opted for.



5 tbsp. or 40g of jumbo oats

2 tbsp. of chia seeds

2 scoops of NuZest vanilla protein powder

½ tsp ceylon cinnamon (optional)

1-2 medjool dates (optional for sweetness)

1 kiwi

Ecomil or Rude Health coconut milk

Additional toppings: coconut chips (plain or toasted), Coyo yoghurt, mixed berries, maple syrup. 

Butter Bean & Roast Tomato Salad

Posted: Fri, 21 April 2017, 11:27

Butter beans, as their name suggests have a rich creamy texture and taste which can be used in all manner of stews, curries, salads and pates. Cooked from scratch (or tinned) they are very satisfying as a main meal or side dish, packed with fibre and protein. Dried butter beans need to be soaked overnight in cold water. Refresh the water after soaking and boil in a pan with a bay leaf and/or a strip of kombu which assists in the digestion of most dried beans. Cooking time can vary according to the quality or age of the beans but generally take at least an hour simmering on a medium to low heat. Test them towards the end of cooking and remove from the heat before they start to break up.....


Raw Chocolate Orange Cheesecake

Posted: Fri, 11 November 2016, 11:17

This is a raw, gluten and dairy free dessert which has a subtle note of orange. The base of hazel nuts and figs adds bite to the soft cashew /cacao topping. Maple syrup provides subtle but perfect sweetness. 

A fantastic dinner party or better still, Friday night in indulgence! 




Ingredients For the topping

150g pre-soaked raw cashew nuts, drained

2 tbsp. raw cacao powder

2 tbsp. maple syrup

2 tbsp. coconut oil (melted)

1 tsp. vanilla extract

Pinch of salt

Double Chocolate Vegan Brownies

Posted: Thu, 04 August 2016, 10:06

Is there anything better than an afternoon cuppa accompanied by a rich, melting chocolate brownie? Brownies are very much a thing of nostalgia for me. They were the first cake I learned to bake at the tender age of five I continued to do so insesantly for the next decade until I became interested in the concept of healthy eating. Since then, I have kept them to special occasions, birthdays, and rainy day treats. Of course I have played around with making healthy versions, and sure, I quite like the raw versions, versions made with dates etc, but we would be kidding ourselves if we were to say they were a direct and completely satisfying substitute to our childhood favorites.

That is until I discovered this recipe. Eating these, you would have no idea that they were healthy(ish). These bad boys are vegan friendly, grain free, and refined sugar free. The major selling point - no ground seeds, nuts, dates, vegetables (I despise sweet potato brownies), pulses - nada. Just gorgeously decadent almond butter, rich dark chocolate and a few other bits and bobs.

Brownie lovers rejoice! Your savior is here! I served these up with strawberries, Nobo ice-cream and a sprinkle of icing sugar but they would be just as good on their own.

Summer Blueberry Pie - Raw, Vegan, and DELICIOUS!

Posted: Fri, 03 June 2016, 09:42

Raw, Vegan Blueberry pie

With the dawn of the summer months, it feels great to liven up meals with unbaked and fresh produce, whilst still making an effort to retain the comfort of traditionally hearty favourites from the colder seasons.

With a raw almond, walnut and date crust, this recipe is a twist on a classic blueberry pie, omitting any need to turn on your oven. The blueberry and maple syrup filling packs a gloriously sweet punch, countered by a slight hint of lemon. If you prefer a more tart dessert, I would encourage you to adjust the sugar and syrup levels, both of which could be halved for a more citrusy flavour. 


For the crust:

50g coarsely chopped walnuts

150g coarsely chopped almonds

15g shredded coconut

175g dates

¼ tsp Pink Himalayan salt

For the filling:

2 tbsp Corn Starch

400g blueberries (fresh is better)

50g coconut sugar

60ml maple syrup

2 tsp fresh lemon juice

Pinch pink Himalayan salt

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