Banana-Nutty Baked Oatmeal．香蕉堅果烤燕麥

平時用鍋煮燕麥粥，吃得有點悶？
那同樣簡單的烤燕麥，口感豐富又有點像糕點的味道，你一定要試一試！

We all have friends that don’t like eating plain oatmeal. If it is you… before you say no to oatmeal, the rich texture, strong aroma and vibrant flavour in this baked oatmeal may impress you! Easy, vegan, refined sugar-free and even gluten-free!

純素、無精製糖、無麩質

【香蕉堅果烤燕麥】

1人份
準備時間：30分鐘

食材

1只 香蕉
1匙 奇亞籽
3湯匙 燕麥片
1湯匙 花生醬
1/2 茶匙 發酵粉
適量 水、燕麥奶

(可按各人不同口味添加)
杏仁和南瓜籽
適量 燕麥奶
適量 龍舌蘭蜜/楓糖
肉桂粉

做法

將烤箱預熱至180 C / 350華氏度。

用叉將熟香蕉在碗中搗碎，加進水/燕麥奶，花生醬和龍舌蘭糖漿，先混合一次。

然後，再加入燕麥片、發酵粉、奇亞籽、杏仁/堅果，把它們並充分混合。把材料混合物倒在烤盤上，烘烤25-30分鐘，直到頂部變成金黃色。

從烤箱取出，冷卻10分鐘後，可添加額外的龍舌蘭糖漿，肉桂粉以增加甜度。

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Vegan, Refined sugar-free, Gluten-free

【Banana-Nutty Baked Oatmeal】

Yield: 1 serving
Total Time: 30 min

INGREDIENTS.

1 banana
spoonful chia seeds
3 tbs rolled oats
1 tbs peanut butter
some water, oat milk
1/2 tsp baking powder
optional almonds & pumpkin seeds

optional
agave syrup/ maple syrup (any kind of sweetener)
cinnamon powder

DIRECTIONS.

Preheat the oven to 180 C/ 350 deg F.

Mash the ripe banana in a bowl with a fork, add the water/ oat milk, peanut butter and agave syrup and mix well. Then, add the rolled oats, baking powder, chia seeds, almonds/ nuts and mix well. Even it out on a baking tray.

Baked for 25-30 minutes until the top becomes golden. Cool down for 10 minutes, then add additional agave syrup, cinnamon powder for extra sweetness.

Berries Caramel Banana Toast．紅莓焦糖香蕉多士

純素、無精製糖

【紅莓焦糖香蕉多士】

1人份
準備時間：10-15分鐘

食材

1塊 酸種麵包
適量 紅莓
1只 偏熟香蕉
2湯匙 清水
1茶匙 椰糖
適量 乾燈皮碎
適量 腰果碎

(可按各人不同口味添加)
適量 龍舌蘭蜜
適量 花生醬

做法

1. 將酸種麵包放進130度焗爐中（已預熱），焗大約3-5分鐘。
2. 把香蕉平面切開，分成4片。
3. 預熱平厎鑊，放2湯匙清水及椰糖，煮滾。
4. 有氣泡後放進香蕉，大約2分鍾後翻邊，再煮1分鍾。香蕉已經軟身及轉至金黃即可。
5. 在焗好的多士上，放上香蕉、紅莓，並灑上乾燈皮碎、腰果碎；如果喜歡甜一點的，可以塗上花生醬及再加龍舌蘭蜜。

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Vegan, refined sugar-free

【Berry & Caramel Banana Toast】

Yield: 1 serving
Total Time: 10-15 min

INGREDIENTS.

1 slices Sourdough Bread
some Berries
1 riped Banana
2 tbsp Water
1 tsp Coconut sugar
some Dried ground orange peel
some Cashew

(optional)
some Agave syrup
some Peanut butter

DIRECTIONS.

1. Put sourdough bread into 130 degrees pre-heated oven, bake for 3-5 minutes.
2. Slice the banana from the mid-line to four parts.
3. Add water and coconut sugar into a pan, heat it up.
4. When the mixture is boiling, add banana, cook for 2 minutes, turn to another side for 1 more minute until the banana is softened and turned golden.
5. Place the baked bread on a plate, top with the banana, berries, orange peel and cashew. If you love to add a little sweetness, you may add peanut butter and/or agave syrup too.

Vegan All Day Breakfast．純素全日早餐

純素、植物性飲食
Vegan, Plant Base

【炒蛋、漢堡扒的全日早餐】
[ All-day Breakfast - scrambled eggs and burger ]

1人份
準備時間：25分鐘
Serving: 1
Preparation time: 25 minutes

食材 Ingredients

2塊 酸種麵包 / 2 slides of sourdough bread
2湯匙 素雞蛋 / 2 tablespoons of vegan egg (by follow your heart)
1塊 素紅菜頭漢堡扒 / 1 slice of plant-based beet veggie burger (by Maika)
幾塊 蘋果 / few slices of apple
幾塊 蕃茄 / few slices of tomato
少許菜籽油 / some canola oil
少許 黑椒、鹽 / some black pepper & salt
少許 素牛油、素芝士醬 / some vegan sunflower seeds butter & vegan cheese spread (by Tesco & Green vie)

做法 Recipe

第一步 Step One : 素漢堡扒 Veggie Burger

素紅菜頭漢堡扒的做法很簡單，只要先在鑊中放油；預熱後放進漢堡扒，每邊煎4-5分鐘就完成。
煎至中後段，有很香的漢堡香氣呢！
The preparation of the veggie burger is very simple.
Heat the canola oil in a skillet over low-medium heat. Add in the veggie burger, and fry it for 4-5 minutes on each side.

Plant-based beet veggie burger 素紅菜頭漢堡扒

第二步 Step Two : 炒素蛋 Scrambled Vegan Egg

把兩湯匙的粉狀素雞蛋與半杯冷水(有寫明用冰水較好)用攪拌機混合，成為蛋漿。倒在預熱及已放油的鑊中。
像炒蛋一樣，炒7-9分鐘就完成，其間可加上少許黑椒、鹽調味。

Blend egg powder with ice cold water until smooth. Heat a lightly-oiled skillet with medium high, pour mixture into the hot skillet and scramble immediately. Scramble frequently until eggs are firm (around 7-9 minutes). Add pepper and salt to taste!

第三步 Step Three : 其他食材 Other ingredients

將酸種麵包、切片蕃茄，放進130度焗爐中（已預熱），焗大約3-5分鐘。同時，預備一些喜歡的生果如蘋果、橙等等。
Put sourdough bread and sliced tomato into a 130 degree pre-heated oven, bake for 3-5 minutes. And prepare some of your favourite fruits.

所有食材準備好後，再一拼放上碟上；之前我也有從網上買下純素芝士醬及素葵花籽奶油，塗在烘起的吐司上剛好。
When everything is ready, serve them on a plate and you may use vegan butter or cheese spread for your toast too!

食後感 What do I think…

我很喜歡素紅菜頭漢堡扒的味道，天然而不油膩，煎香後也有淡淡的漢堡香。而素雞蛋比較像一個實險，從跟雞蛋一樣的紙蛋盒，開出後原來是一包粉狀的材料，加水泥合後的蛋漿跟真實的沒兩樣（不過不太好聞）。煎的時間稍稍長一點，不過吃上去的質感也真的像炒蛋！（加上黑椒鹽後會幫助本身沒有蛋香的炒蛋）
聽說素雞蛋粉漿也可以製作西多士等等，下次再試一試！

（可是，比較懶的我覺得要使用攪拌機，再加上清洗的時間其實有點長⋯⋯）
（也可以用打蛋器混合）

週末慢慢煮的話也可以，不過平日的話也太花時間心機了，不過滿足一下我這個四年沒吃雞蛋的心態也是值得的！

I really like the taste of the veggie burger, for it’s natural ingredients, no greasy after-tatse and I really love the smell of grill of it. In another side, the vegan egg is more like an experiment. From the paper egg box packaging (look 100% like normal egg paper boxes), to a pack of egg powder. (Yes, it’s gonna disappoint some of you their is not actual egg-shape materials inside the box. The egg mixture looks nearly the same as the real one. (I don’t like the smell tho…) The time of cooking is a little longer than the normal egg, but the texture of it is incredible - JUST LIKE Scrambled Eggs! (By adding black pepper and salt will help the scrambled eggs taste better) I heard that this vegan egg powder can also make french toast! I will definitely try it next time!

(However, as a lazy girl… Using and cleaning a blender is a bit too complicated & time consuming...)
(You can also use a whisk to mix.)

Although it is a bit time-consuming to make it on weekdays, it’s still worth it to prepare it for weekend brunch… And to satisfy my little craving of scrambled egg after not having any eggs for four years!

你也有嘗試過這些「未來食物」嗎？ 有的話，記得留言告訴我啊！

Have you tried any of these “future foods”? Comment below and let me know how do you think!

LOVE,

CHARLOTTE

Peanut butter Acai Bowl．花生醬巴西莓碗

純素、無麩質、無精製糖、全食物

【花生醬巴西莓碗】

準備時間：5-10分鐘

食材

2只 冰涷香蕉
2湯匙 巴西莓粉
2/3杯 燕麥奶
1湯匙 花生醬
(配料)
3顆 草莓
1/2個 蘋果
5粒 杏仁
1茶匙 奇亞籽

做法

早一個晚上，把熟透的香蕉切粒放進冰格雪冰。
把雪冰的香蕉粒、冷燕麥奶、巴西莓粉和花生醬加進攪拌器，攪拌約一分鐘至完全柔滑即成。
把濃稠的果泥倒進碗中，在上放上喜歡的配料（我這次選了蘋果和草莓切小塊）；再灑上果仁、蒿麥與奇亞籽增添口感，即成。

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Vegan, Gluten Free, Refined sugar-free, Whole-food

【Peanut butter Acai Bowl】

Total Time: 5 min

INGREDIENTS.

2 Frozen Banana
2 tbsp Acai Powder
2/3 cup Oat Milk (or any kind of plant-based milk)
1 tbsp Peanut Butter
(Toppings)
3 Strawberries
1/2 Apple
Handful of Almonds
1 tsp Chia Seeds
Handful of Buckwheat

DIRECTIONS.

Cut bananas into dices and put into frozen fridge the night before.
Place the frozen Banana, Acai powder, oat milk, peanut better into a blender, blend it for 1 minute until it is smooth.

Pour the mixture into a bowl, add your preferred toppings. (Be creative!) Here I added some apple and strawberries dices, almonds, buckwheat and chia seeds.

You can also add agave syrup if you need a little sweetener!

Winter Pear Porridge．冬日水梨燕麥粥

冬天來了，想吃點水梨滋潤一下。把香蕉壓成蓉，跟燕麥一起煮，會有濃濃的香蕉甜味和香氣呢～
加上蒿麥，讓口感更豐富。

Winter is the best season to enjoy pear.
Try smashing the banana and cook it with oats, add extra sweetness and aroma into the porridge! Top with some buckwheat for extra crunchy bites!

純素、無精製糖

【冬日水梨燕麥粥】

1人份
準備時間：20分鐘

食材

1/4杯 鋼切燕麥
3/4杯 水 / 3湯匙 水
1只 香蕉
1湯匙 奇亞籽
1/4個 韓國水梨
1湯匙 花生醬
5粒 杏仁
適量 蒿麥

(可按各人不同口味添加)
適量 燕麥奶
適量 龍舌蘭蜜

做法

將奇亞籽與3湯匙水混合及攪拌，放大約15分鐘至奇亞籽成啫喱狀。

將燕麥和水混合，加入少許鹽，放煲中直至煮滾；減火至微熱，再煮大約15分鐘，偶爾攪拌。
最後5分鐘，加入壓成蓉的香蕉泥和啫喱狀奇亞籽。

放進碗中，添加你喜歡的配料（切片韓國水梨、葡萄、花生醬、杏仁、蒿麥等等）。 亦可因個人口味增添燕麥奶、龍舌蘭蜜。

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Vegan, refined sugar-free

【Winter Pear Porridge】

Yield: 1 serving
Total Time: 20 min

INGREDIENTS.

1/4 cup Steel Cut Oats
3/4 cup water / 3 tbsp water
1 Ripe Banana
5 Grapes
1 tbsp Chia Seeds
1/4 Pear
1 tbsp Peanut Butter
5 Almonds
Some Buckwheat

Some Oat Milk
Some Agave Syrup

DIRECTIONS.

Mix Chia seeds & 3 tbsp of water, mix it through and let it still for 15 minutes. Until it became a gel-like texture.

Combine oats and water, add a dash of salt, bring to boil, reduce heat and simmer for about 15 minutes, stirring occasionally.

Add smashed banana and chia seeds mixture, let it heat for 5 more minutes.

Add desired toppings. Enjoy!

Caramel Vanilla Pudding．焦糖雲呢嗱布丁

食譜由 The Vege Lab 提供 / Recipe by The Vege Lab

純素、無麩質、無精製糖、全食物

【焦糖雲呢嗱布丁】

1人份
準備時間：15分鐘

食材

布丁
220毫升 無糖豆乳
5克 葛粉
1克 寒天粉
15克 楓糖漿
1/2 茶匙 純雲呢嗱油
1/2 茶匙 蘭娒酒

焦糖醬
25克 有機椰糖
15克 水

做法

將豆乳、葛粉和寒天粉放入鍋中，攪拌均勻。

加入楓糖漿、純雲呢嗱油和蘭娒酒。

以中火熬煮布丁的材料，煮滾一分鐘後熄火。

將材料倒進布丁模具中，然後放進雪櫃，冷藏至少四小時至凝固。

準備焦糖醬：將糖和水放進鍋中加熱，以小火煮至濃稠和金黃色。

最後，將焦糖醬淋在純素布丁上，即成！

Vegan, Gluten Free, Refined sugar-free, Whole-food

【Caramel Vanilla Pudding】

Yield: 1 serving
Total Time: 15 min (with 4 hours freezing time)

INGREDIENTS.

Pudding
220mL Unsweentened Soymilk
5g Arrowroot powder
1g Agar agar
15g Maple Syrup
1/2 tsp Pure vanilla extract
1/2 tsp Dark Rum

Caramel sauce
25g Organic coconut sugar
15g Water

DIRECTIONS.

Whisk together soymilk, arrowroot powder and agar agar until smooth.

Add maple syrup, pure vanilla extract and dark rum into the mixture. Mix well.

Heat the mixture until simmering. Let it boil for 1 minute.

Carefully pour the mixture into the mould. Cover it in clingfilm & place it into the fridge for at least 4 hours to set.

Make the sauce : Add the coconut sugar to a saucepan with the water. Melt until its golden.

Remove the pudding from the fridge and serve with the caramel sauce. Enjoy!

RECIPE VIDEO

The Vege Lab x Charlotte In White

Creamy No "Mylk" Smoothie．無奶柔滑果昔

純素、無麩質、無精製糖、全食物

【無奶柔滑果昔】

250ml
準備時間：5分鐘

食材

1只 香蕉
1/2 火龍果
5-8粒 杏仁
2湯匙 奇亞籽
1杯 水
適量冰塊

做法

先把奇亞籽和半杯水混合攪混，放大約15分鐘，它會形成類似果凍(Gel)狀的質地。
把香蕉(愈熟的蕉甜味會愈重)，火龍果，水，冰塊，奇亞籽加進攪拌器，攪拌約一分鐘至完全柔滑即成。如果想有更高蛋白與和好脂肪的補充，可以加上一把杏仁，口感也會提升。

其實這個食譜的食材跟我平常做的果昔分別不大，不同的只是先把奇亞籽先浸透；奇亞籽本身高營養價值外，這個造法會讓其更有飽足感，讓果昔不加奶也做到柔滑口感。

如果覺得早上沒時間，也可以把奇亞籽在前一天晚上浸，隔天早上就可以用到了。

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Vegan, Gluten Free, Refined sugar-free, Whole-food

【Creamy No "Mylk" Smoothie】

Yield: 250ml
Total Time: 5 min

INGREDIENTS.

1 Banana
1/2 Pitaya
Handful of Almonds
2 tablespoon Chia Seeds
1 cup Water
Some Ice Cubes

DIRECTIONS.

Mix Chia seeds & 1/2 cup of water, mix it through and let it still for 15 minutes. It will become a gel-like texture and become the highlight of this creamy smoothie!

Then, place the banana, pitaya, water, ice cubes and chia seeds gel into a blender, blend it for 1 minute until it is smooth - add a handful of almonds if you want some good protein and fats. (And it is good to taste too!)

There might not be a big different in the smoothie ingredients, but remember, what makes it creamy is to soak chia seeds before blending it. Not only it makes a creamier smoothie without adding any kind of milk/mylk, it also make you full for a longer time!

Got no time in the morning to wait? No worries, you could also soak the chia seeds a night before.

Mixed Berries Compote．手工雜莓果醬

純素、無麩質、無精製糖

【手工雜莓果醬】

200ml (大約6份)
準備時間：15分鐘

食材

1.5杯 藍莓+草莓
1.5湯匙 椰糖
2湯匙 水

做法

把草莓切粒後，加入藍莓待用。把2/3的雜莓、椰糖、水放進平鍋內，用中火煮8分鐘，其間需要攪拌。之後，為了提升口感，把剩下的雜莓加進鍋內，再煮4分鐘即成。
這個做法的果醬比較水感重，很適合暖食放在燕麥粥上、或冷卻後在乳酪中配上果仁和燕麥片一起吃。


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Vegan, Gluten Free, Refined sugar-free

【Mixed Berries Compote】

Yield: 200ml / 6 servings
Total Time: 15 min

INGREDIENTS.

1 1/2 cup Mixed Berries (Blueberries+Strawberries)
1.5 tbsp Coconut Sugar
2 tbsp Water

DIRECTIONS.

Cut the strawberries into dices. Combine 2/3 of mixed berries (I used blueberries & strawberries), water, coconut sugar in a small saucepan. Cook over a medium heat for about 8 minutes and stirring frequently. Then, add the remaining berries into the pan and cook for another 4 minutes.

Ohh-la! The perfect homemade Mixed Berries Compote is ready. You can even eat the whole berries in the compote.

Serve warm with your bowl of oatmeal or let it cool, serve it with yogurt or put into the fridge for future use!

Nut Butter Toast with Fruits．果仁醬多士配生果

純素、無精製糖

【果仁醬多士配生果】

1人份
準備時間：15分鐘

食材

2塊 酸種麵包
1湯匙 杏仁醬
1湯匙 花生醬
1茶匙 奇亞籽
適量 葵花籽
半個 橙
1個 金奇異果

做法

將酸種麵包放進130度焗爐中（已預熱），焗大約3-5分鐘。
分別塗上杏仁醬及花生醬，再以奇亞籽、葵花籽當配料。把橙、金奇異果去皮，切成喜歡的形狀，放在碟上。

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Vegan, refined sugar-free

【Nut Butter Toast with Fruits】

Yield: 1 serving
Total Time: 15 min

INGREDIENTS.

2 slices Sourdough Bread
3/4 cup water
1 tbsp Almond Butter
1 tbsp Peanut Butter
1 tsp Chia Seeds
some Sunflower Seeds
1/2 Orange
1 Kiwi

DIRECTIONS.

Put sourdough bread into 130 degree pre-heated oven, bake for 3-5 minutes.
Spread almond butter/ peanut butter onto toasts, and top them with chia seeds/ sunflowers seeds.
Cut orange and kiwi into pieces and serve it on a plate/ box.

Banana Almond Oatmeal．香蕉杏仁燕麥粥

純素、無精製糖

【香蕉杏仁燕麥粥】

1人份
準備時間：20分鐘

食材

1/4杯 鋼切燕麥
3/4杯 水
1只 香蕉
5粒 葡萄
1湯匙 杏仁醬
1湯匙 奇亞籽
1茶匙 椰糖
5粒 杏仁

做法

將燕麥和水混合，加入少許鹽，放煲中直至煮滾；減火至微熱，再煮大約15分鐘，偶爾攪拌，即成。
放進碗中，添加你喜歡的配料（香蕉、葡萄、杏仁醬、奇亞籽、杏仁、椰糖等等）。 你喜歡的口味就完成了！

你知道杏仁醬的蛋白質和奇亞籽的Omega-3也相當高嗎？很適合純素食者作補充！


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Vegan, refined sugar-free

【Banana Almond Oatmeal】

Yield: 1 serving
Total Time: 20 min

INGREDIENTS.

1/4 cup Steel Cut Oats
3/4 cup water
1 Ripe Banana
5 Grapes
1 tbsp Almond Butter
1 tbsp Chia Seeds
1 tsp Agave Syrup
5 Almonds

DIRECTIONS.

Combine oats and water, add a dash of salt, bring to boil, reduce heat and simmer for about 15 minutes, stirring occasionally.

Add desired toppings. Enjoy!

Don’t you know that almonds and almonds butter have rich protein; and chia seeds has rich Omega-3?
Best natural supplement for Vegan - I have them very often too!

Autumn Oatmeal．初秋燕麥粥

純素、無精製糖

【初秋燕麥粥】

1人份
準備時間：20分鐘

食材

1/4杯 鋼切燕麥
3/4杯 水
7-10 葡萄
1湯匙 花生醬
1湯匙 奇亞籽
1茶匙 龍舌蘭糖漿
5粒 杏仁

做法

將燕麥和水混合，加入少許鹽，放煲中直至煮滾；減火至微熱，再煮大約15分鐘，偶爾攪拌，即成。
放進碗中，添加你喜歡的配料（葡萄、花生醬、奇亞籽、杏仁等等）。 請享用！


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Vegan, refined sugar-free

【Autumn Oatmeal】

Yield: 1 serving
Total Time: 20 min

INGREDIENTS.

1/4 cup Steel Cut Oats
3/4 cup water
7-10 Green Grapes
1 tbsp Peanut Butter
1 tbsp Chia Seeds
1 tsp Agave Syrup
5 Almonds

DIRECTIONS.

Combine oats and water, add a dash of salt, bring to boil, reduce heat and simmer for about 15 minutes, stirring occasionally.

Add desired toppings. Enjoy!