Made with Love and Plants is part veganism guide and part recipe book created to help guide people on their plant-based journey. It’s written by Tammy Fry, who’s surname you’ll be familiar with – she’s from the family behind The Fry Food Family Co – whose plant-based burgers, sausages, nuggets and more are found in just about every grocery store in South Africa. She’s been a vegetarian since she was a young girl and would grow up to work in the family business before becoming the director of Meat Free Mondays in Australia and South Africa and a key influencer and thought leader in the plant-based, health and wellness world.
In made with Love and Plants, Tammy has created an easy to understand and apply guide to starting a plant-based journey. The first chapters are dedicated to providing the reader with valuable information from the health benefits of eating plant-based, transitioning to a plant-based diet, how to eat healthy and get all your nutrition, all the way through to raising children on a plant-based diet. She also includes a section on her kitchen and pantry essentials. Her approach is one that lacks judgement, is full of positivity and acknowledges both time and budget restraints.
The recipes are fresh and vibrant and have that ‘I want to grab it from the page’ look. They encompass the full gamut of food we eat, from breakfast to lunches, dinners, entertaining, batch cooking and of course treats. Her recipes are approachable – not time consuming to make, and don’t contain and overwhelming amount of ingredients. The majority are affordable. She includes recipes that only have wholefood ingredients and ones that include plant-based alternatives like Fry’s schnitzels, sausages and ‘chicken style’ strips. They are recipes perfect for those starting out, or well on their journey to eating plant based and who want easy to make, no-fuss recipes that pack both nutrition and flavour. Even if you’re not vegan, there are so many recipes to try out for a no meat Monday meal or as an option to include more plant-based dishes into your diet.
The recipe that I’m sharing is the one for her vegan muffins with cinnamon and walnuts which were an absolute hit here! They’re flavourful, not too sweet, have a perfect crumb and have a delicious crumble. They’re a perfectly wholesome muffin and one I’ll remake again and again. She gives the option to add ¼ cup of cranberries, raisins or chocolate to the batter. I went with dark chocolate chunks, a choice I highly recommend.
Vegan Muffins with Cinnamon and Walnuts
- 12 hole muffin tin
- muffin liners
- 1/4 cup oats
- 2 tablespoon chopped walnuts
- 2 tablespoon coconut flakes
- 1/4 teaspoon ground cinnamon
- 1/4 teaspoon ground nutmeg
- 1 tablespoon coconut sugar
- 2 tablespoon coconut oil
- 3/4 cup whole-wheat spelt flour
- 3/4 cup all-purpose flour
- 1/2 cup sugar
- 2 teaspoon ground cinnamon
- 2 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1/4 teaspoon salt
- 2 flax eggs 2 tablespoons ground flaxseed stirred in 1/4 water and set aside for 5 minutes
- 3/4 cup almond milk
- 1/3 cup melted coconut oil
- 1 teaspoon vanilla essence
- 1/2 tablespoon lemon juice
- 1/4 cup dark chocolate chunks optional but highly recommended
- Preheat the oven to 180°C and line a 12 cup muffin pan with paper liners.
- For the streusel, combine all the ingredients in a small bowl and combine. For a finer streusel, blitz in a food processor - this is what I did. Set aside.
- For the muffins, add both flours, sugar, cinnamon, baking powder, baking soda and salt to a medium-sized bowl. Make a well in the center. In a separate bowl, whisk together the flax eggs, almond milk, coconut oil, vanilla essence and lemon juice until well combined. Pour the wet ingredients into the well of dry ingredients. Add in the chocolate chunks if using. Stir the mixture just enough to moisten all the flour but do not overmix.
- Divide the batter among the muffin cups and top with streusel. Bake for 16-18 minutes or until a toothpick inserted in the middle comes out clean. Allow to cool on a rack before serving.
Made with Love and Plants was given to us by Penguin Random House and is available here. Penguin Random House nor the author approved or reviewed this piece prior to publication. Opinions are our own. The recipe is reprinted with permission, images are our own.
Zissy is the co-founder of Nutreats. She likes to make things, do things and wear things.