The founder of popular food blog Be Good Organics, Buffy Ellen, is passionate about plant-based living, which she says is ‘kinder to people, animals and the planet’. By switching to a plant-based, whole-food diet, reducing her stress, and harnessing the power of natural medicine, Ellen overcame Graves’ disease and disordered eating. Now, she shares her journey to wellness and passion for food in her debut cookbook, Be Good: Plant-based recipes for everybody. Here is one of the recipes from the book.
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Ingredients:
- 1 onion, finely diced
- 2 cloves garlic, crushed
- 1 Tbsp spice blend (1 tsp ground cumin, 1 tsp smoked paprika,
- 1 tsp ground coriander, pinch chilli)
- 250g mushrooms, finely sliced 400g can black beans, drained & mashed
- 2 cups baby spinach
- ½ tsp sea salt
To assemble:
- 8 small tortillas
- ½ red onion, thinly sliced
- 1 cup grated vegan cheese
To serve:
- 1 avocado, smashed
- 2 tomatoes, diced
- ¼ cup Cashew Sour Cream
- (p. 238) or plant-based yoghurt
- ½ cup chopped fresh coriander chilli flakes
- lime wedges
Method:
- Pan-fry the onion over medium heat in a little water until soft, then add the garlic and spice blend and cook for a few minutes. Add the mushrooms, with a dash of olive oil (or water), and sauté until just soft. Add the mashed black beans and cook until heated through. Finally, add the spinach and salt until the spinach has just wilted.
- Assemble by topping each tortilla with the mushroom and bean mix, red onion and cheese, then place a second tortilla on top. Cook in a frying pan, pressing down on top with a plate, for 3 minutes on each side or until golden and the cheese has melted.
- Remove, slice carefully into quarters, and top with smashed avo, tomatoes, sour cream or yoghurt, fresh coriander, chilli flakes and a squeeze of lime. Serve with a simple green salad on the side.
Notes:
- GF: Use corn tortillas.
- NF: Use hemp or sunflower seeds in the sour cream, or plant-based yoghurt.
- You can also use large sandwich-style wraps to make these — layer the toppings on one side and fold the other half over.
Be Good features 100 simple, quick, and delicious plant-based recipes alongside comprehensive facts about healthy eating and including her top ten list of nutrients and how to incorporate them into balanced meals. Every recipe includes easy swap-outs, helpful notes for dietary requirements, prepping your pantry, filling your fridge and meal planning.
Ellen’s book also includes a comprehensive introductory section in which she covers everything from what it means to be plant-based to the nutritional qualities of individual ingredients and eating plant-based on a budget.
Ellen packs an abundance of taste and imagination into her sweet and savoury recipes, as well as staples, sauces, and sprinkles, and puts the fun back into healthy eating. It is impossible to resist her Next-Level Louise Slice, Chocolate Espresso Tart, Golden Morocco Bowl, and Mushroom Melt Quesadillas!
PUBLISHED BY BATEMAN BOOKS
31 October 2022
RRP: $45.00
