Wellness

Healthy Spreads for Your Bread

January 18, 2017

Whether you’re switching to a plant-based diet, or simply trying to incorporate more fruits & vegetables in your diet, it can be difficult to find alternatives to some of the foods you’re used to eating. Kirsten from The Tasty K is here to help!

Healthy vegan spreads to put on your toast in the morning can make for a quick yet healthy and delicious breakfast.

Thanks to the recent boom in vegan products, more and more supermarket chains carry vegan spreads like cheese-free pestos, olive tapenade, peanut butter, etc. However, it can be difficult to find healthy and wholesome plant-based spreads that aren’t full of additives, refined sugar, palm-oil, sodium and gluten.

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The great thing about all of these 6 healthy vegan spreads is that you’ll only need about 4-5 ingredients each and it will take you only about 5 minutes to make them!

You can literally whip them up freshly in the morning, prepare the ingredients the night before and store them for later use in the fridge! All you’ll need is a high-speed blender and voilà!

So simple yet so delicious. Of course, all of them are oil-free, gluten-free, wholesome, naturally sweetened and amazingly healthy. And the most fun part, as always, is to decorate them with your favourite fruits, veggies, nuts and seeds.

If you decide to give these beauties a try, let us know how it goes by leaving a comment below!

PREP TIME: 5 mins
TOTAL TIME: 5 mins

INGREDIENTS

Creamy Nutella:
  • 1 cup raw or toasted hazelnuts
  • 1 tsp vanilla extract
  • 1/4 cup raw cacao powder
  • 1/8 cup date syrup, to taste
  • 1/3 cup full-fat coconut cream
  • 1/8 tsp Himalayan salt
Turmeric-Bean:
  • 1 cup canned white beans, rinsed and drained
  • 3 Tbsp lemon juice
  • 2 Tbsp tahini
  • 1 tsp mustard (mild or spicy)
  • Spices: 1 Tbsp turmeric powder, 1/4 tsp salt, 1/8 tsp pepper, 1/2 tsp onion
    & garlic powder
  • A dash of water (as needed)
Beetroot-Sunflower-Ginger:
  • 1 medium roasted beetroot
  • 1/2 cup sunflower seeds, soaked overnight
  • 1 tsp ginger, minced
  • 2 cloves of garlic (optional)
  • A dash of water (as needed)
  • Salt & pepper to taste
Avocado-Tahini-Lemon:
  • 1/2 ripe avocado
  • 1 tsp tahini
  • 1/2 tsp lemon juice
  • salt, pepper
Lentil-Tomato:
  • 1 cup cooked red split lentils
  • 5 sun-dried tomatoes, soaked in water
  • 1 tsp wholegrain mustard
  • 1 Tbsp lemon juice
  • 1 tsp tomato paste
  • 1/8 tsp salt
  • A dash of water (as needed)
Cherry-Maple Chia Jam:
  • 350g frozen cherries
  • 1 tsp vanilla extract
  • 5 Tbsp chia seeds, plus more if needed
  • 1 Tbsp lemon juice
  • 2-3 Tbsp maple syrup or pure date syrup, to taste

INSTRUCTIONS

  • For the Creamy Nutella, Turmeric-Bean, Beetroot-Sunflower and Lentil-Tomato spreads simply place all the ingredients in a high-speed blender and blend until you got a creamy spread.
  • Adjust spices and water/ liquids according to your own preference.
  • For the Cherry Chia Jam follow these instructions.
  • For the Avocado-Tahini spread, simply mash the avocado with a fork into a creamy paste, add tahini, lemon juice and spices and combine.

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No Comments

  • Reply JULIE PELLEGRINO March 1, 2017 at 2:07 pm

    I love this! Thank you so much!

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