Plant-based living doesn’t need to be bland, boring or restrictive.
Simply follow tips and recipes like this from Mariza Ebersohn, the creative mind behind the Life in the South blog.
This vegan rusk option is the perfect plant-based accompaniment to your morning cup of tea!
- 2-3 cups brown sugar
- 1/3 cup Flax Flour
- ½ cup canola oil
- 500ml boiling water (sub half with plant milk if you like)
- 500g margarine
- 1kg self-raising flour
- 5 cups bran
- 3 tsp baking powder
- 1 tsp vanilla extract
- 1 tsp salt
- ½ cup pecan nuts
- 1 cup Seed Mix (Flax, Sesame, Sunflower and Pumpkin seeds)
- ¼ cup pecan nuts
Pumpkin seeds contain numerous vitamins and minerals, including iron, potassium, phosphorus, magnesium and zinc, as well as protein. They are also a great fuel source for active individuals, providing 559 calories per 100g serving.
- Mix the flax flour with equals part water. Leave to curdle for 5 minutes.
- Preheat the oven to 180°C. Sift the self-raising flour, baking powder, and salt, then add in the sugar, bran, and nuts and mix well with a wooden spoon.
- Measure the margarine, add the flax egg, boiling water, canola oil, and vanilla.
- Make a well, pour in the wet into the dry, and rub the butter mixture into the flour mixture until a smooth batter starts to form. Press the batter into the rusk tray. Sprinkle more sugar on top, and bake for 35-40 minutes until golden.
- Once baked, let it cool, slice into fingers and then dry out at 100°C for 2-2 ½ hours.
Flax seeds contain alpha-linolenic acid (ALA), a powerful anti-inflammatory, along with dietary fibre and lignans. Flax is also a good source of potassium and is rich in essential fatty acids.
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.