Maša Ofei | Contributors - Nourish plant-based living

Maša Ofei

Maša is the food-obsessed recipe developer, photographer, and animal lover behind HeartFul Table. Her mission is to create tasty vegan recipes that you’ll love and are perfect for sharing.

Articles by Maša Ofei

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Food stories

Your guide to blissful Buddha bowls

Delicious, nutritious, convenient, and colourful! Here’s all the inspo you need build the most beautifully bountiful bowls.

- Maša Ofei
View ›
Recipe

Tempeh Buddha bowl with green goddess dressing

This green tempeh Buddha bowl is super easy to make and packed full of protein. The perfect fuel for your day!

- Maša Ofei
View ›
Recipe

Tofu Buddha bowl with peanut sauce

You are going to love this quick and easy veggie and tofu Buddha bowl with its utterly addictive peanut sauce!

- Maša Ofei
View ›
Recipe

Quinoa Buddha bowl with tahini dressing

Simple but delicious, this quinoa Buddha bowl with lemon and tahini dressing is packed full of vibrant and nutritious ingredients.

- Maša Ofei
View ›
Food stories

Set up for success

Maša Ofei shares her winning tips on how to set up your kitchen and create a routine that will support and sustain your plant-based lifestyle.

- Maša Ofei

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Your guide to blissful Buddha bowls

30th May 2022
Words by Maša Ofei
Category: Food stories | Guides
Make your ownMeal prep and planning

Delicious, nutritious, convenient, and colourful! Here’s all the inspo you need build the most beautifully bountiful bowls.

While most of us know what a Buddha bowl is – a colourful bowl of delicious goodness – many don’t realise just how easy they are to make. We’ve been making them for years, often from whatever ingredients we have on hand, so I want to share the basics of building bountiful bowls you simply won’t be able to get enough of.

It’s simple! You start by selecting a grain, vegetable, and protein, then add some tasty extras and a dressing and put it all together. Here’s some inspo to get you going.

GRAINS

Start by choosing one grain or equivalent, such as:

  • Rice – brown, white, black, red, or wild
  • Quinoa – white, red, or tricolour
  • Couscous – plain or pearl
  • Buckwheat
  • Millet
  • Noodles

healthy grains - wholemeal pasta and brown rice

VEGETABLES

Next, select at least two to three different vegetables, whether raw, roasted, or steamed.

Here’s just a selection of the many that you can work with:

Mixed veggies

  • Avocado
  • Tomato
  • Carrot
  • Cucumber
  • Spring onion
  • Corn
  • Capsicum
  • Baby spinach
  • Kale
  • Salad mix
  • Cabbage
  • Mushrooms
  • Zucchini
  • Eggplant
  • Sweet potato
  • Pumpkin
  • Bok choy
  • Broccoli
  • Peas
  • Beetroot
  • Cauliflower

PLANT-BASED PROTEIN

Then, you’ll want to add a protein to get a well-rounded meal.

  • Marinated tofu
  • Marinated tempeh
  • Beans (any kind)
  • Lentils
  • Chickpeas
  • Edamame
  • Falafel
  • Veggie patties

Plant based proteins - tofu and chickpeas

EXTRAS

Next, throw in a few extras to add flavour, nutrients, or crunch.

  • Fresh herbs
  • Fermented vegetables
  • Pickled ginger
  • Sesame seeds
  • Pumpkin seeds
  • Roasted nuts
  • Sprouts
  • Olives

Olives on wooden spoon

DRESSING

Finally, add a dressing to bring it all together. Three of our favourites that we have on repeat are our green goddess dressing, our utterly addictive peanut sauce, and our tahini dressing with lemon and maple. You can see them in action in the recipes linked below.

Green dressing

That’s pretty much it! You create the flavour combos you want, using the ingredients you love. You can prepare all the elements ahead of time and store them in the fridge ready to build your bowl when you need it – for work, lunch, or dinner.

Three to try

Give one of the following recipes a try to see how easy and delicious they can be. You’ll love them!

This article is an edited extract from Nourish plant-based living, Issue 68 • View magazine
Maša Ofei

Maša is the food-obsessed recipe developer, photographer, and animal lover behind HeartFul Table.

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Tempeh Buddha bowl with green goddess dressing

Maša Ofei

This green tempeh Buddha bowl is super easy to make and packed full of protein. The perfect fuel for your day!

dinnerlunch
bowl foodgluten-free optionlunch box ideas
Asian fusion

Ingredients

Serves: 2

Green goddess dressing

Method

  1. Place rice in a small saucepan with 1 cup of water and bring to a boil over medium–high heat, then reduce the heat and cook, partially covered, until all the water has evaporated. Note that black rice takes longer to cook than other rice, so follow the packet instructions for the best results. Set aside.
  2. Heat the oil in a frying pan on medium heat, then add the marinated tempeh pieces and fry for around 3–4 minutes on each side. The tempeh should be slightly golden on the outside. Set aside.
  3. To make the green goddess dressing, add all the ingredients to a blender and blend on high for around 1 minute, or until smooth and creamy. You can adjust flavours to your liking. Set aside.
  4. Steam the broccolini in a steaming basket over a good amount of boiling water. Add the peas to the boiling water a couple of minutes into the steaming process.
  5. To serve, arrange the rice, tempeh, broccolini, peas, and almonds into bowls, then drizzle with the green goddess dressing. Enjoy with a squeeze of fresh lemon or store in the fridge for up to 3 days in an airtight container, leaving off the dressing until ready to serve. The dressing will keep in the fridge for up to 5 days.

TIP: If you’re not using a high-speed blender, make sure that you soak the cashews overnight in cold water or for 15–30 minutes in boiling water.

Maša Ofei

Maša is the food-obsessed recipe developer, photographer, and animal lover behind HeartFul Table.

This article is an edited extract from Nourish plant-based living, Issue 68 • View magazine

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Tofu Buddha bowl with peanut sauce

Maša Ofei

You are going to love this quick and easy veggie and tofu Buddha bowl with its utterly addictive peanut sauce!

dinnerlunch
bowl foodgluten-free optionlunch box ideasquick and easy
Asian fusion

Ingredients

Serves: 2

INGREDIENTS

CRISPY SHREDDED TOFU

EASY PEANUT SAUCE

Method

  1. Place rice in a small saucepan with 1 cup of water and bring to a boil over medium–high heat, then reduce the heat and cook, partially covered, until all the water has evaporated. Set aside.
  2. Next, prepare the tofu. Using a peeler, peel strips of tofu into a container. They can be all different sizes as this keeps the texture of the tofu interesting. Add the tamari, garlic powder, paprika, and 1 tbsp of the oil. Seal the container and give it a good shake for about 30 seconds until the tofu is coated in the marinade. Leave to marinate for at least 5 minutes.
  3. Meanwhile, using a food processor, grate the carrot and beetroot. You can do this by hand, but it’s quicker with a food processor. Set aside with the prepared cucumber and spring onion.
  4. Next, cook the tofu. Add the remaining 2 tbsp of oil to a large frying pan on medium–high heat then add the tofu. Cook, stirring occasionally, until the tofu crisps up around the edges. This should take around 8–10 minutes. Set aside.
  5. To make the peanut sauce, place all the ingredients in a jar and shake until well combined You want it to be smooth and creamy. Add more coconut milk or water if needed to reach the desired consistency.
  6. To serve, arrange rice, carrot, beetroot, cucumber, shredded tofu, and spring onion in bowls, then drizzle with the peanut sauce. Enjoy with a squeeze of fresh lemon or store in the fridge for up to 3 days in an airtight container, leaving off the peanut sauce off until ready to serve.
Maša Ofei

Maša is the food-obsessed recipe developer, photographer, and animal lover behind HeartFul Table.

This article is an edited extract from Nourish plant-based living, Issue 68 • View magazine

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Quinoa Buddha bowl with tahini dressing

Maša Ofei

Simple but delicious, this quinoa Buddha bowl with lemon and tahini dressing is packed full of vibrant and nutritious ingredients.

dinnerlunch
bowl foodgluten-free option

Ingredients

Serves: 2

INGREDIENTS

DRESSING

Method

  1. Place the quinoa and water in a small saucepan and bring to a boil over medium–high heat, then reduce the heat and cook with the lid partially on until all the water has evaporated. Set aside.
  2. Heat 1 tbsp of the oil in a frying pan on medium heat, then add the sliced sweet potato and fry for about 3–4 minutes on each side. The potatoes should be slightly golden on the outside and soft on the inside. Set aside.
  3. Using the same frying pan, add the remaining 1 tbsp of oil followed by the baby spinach. Cover with a lid and let the spinach wilt down. Give it a quick stir then add the garlic. Stir again and season to taste. Set aside.
  4. To make the tahini dressing, place all the ingredients in a jar and shake well. The dressing will keep in the fridge for up to 1 week.
  5. To serve, arrange the quinoa, sweet potato, garlic baby spinach, chickpeas, avocado, and fermented vegetables into bowls, then drizzle with the tahini dressing.
  6. Enjoy with a squeeze of fresh lemon or store in the fridge for up to 3 days in an airtight container, leaving off the fermented vegetables and tahini dressing until ready to serve.

TIP: For the dressing, add as much water as you like to reach the consistency you prefer. This will also vary depending on the tahini you use.

Maša Ofei

Maša is the food-obsessed recipe developer, photographer, and animal lover behind HeartFul Table.

This recipe was originally published in Nourish plant-based living, Issue 68 • View magazine

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Set up for success

6th January 2022
Words by Maša Ofei
Category: Food stories | Guides
Fridge and pantryHome and gardenMeal prep and planning

Maša Ofei shares her winning tips on how to set up your kitchen and create a routine that will support and sustain your plant-based lifestyle.

One of the best ways to upgrade your wellbeing is through healthy plant-based cooking at home. If you want to make cooking quick and effortless, you’ll need to set up your kitchen and create a routine to support this. Here’s how to become a confident cook, without the chaos.

ESSENTIAL APPLIANCES ONLY

While it’s essential to have the right cooking tools, owning too many appliances can really clutter up your space and make cooking more of a challenge. Most of us only need a small selection of essential tools to make food preparation effortless.

MUST HAVES:

Good quality knives – a small paring knife for peeling and cutting, a medium-sized chef’s knife for chopping vegetables, and a bread knife for slicing fresh sourdough is enough for most cooks.

Wooden chopping board – one small and one large will do the trick.

Cast iron frying pan – also known as a skillet, this is the pan you’ll use for almost everything, whether frying tofu, sautéing greens, cooking falafels, or flipping pancakes.

Heavy base pots – you’ll use these almost every day to cook stews, curries, soups, grains, beans or for heating up leftovers. 

Baking trays and dishes – how many and what sizes will depend on what you plan to bake. A baking tray, a loaf tin, and a large baking dish will cover the basics.

Food processor – this is easily the most versatile kitchen tool. You can use it for easy chopping, grating, whisking, blending, beating, and more. 

High-speed blender – a decent high-speed blender is a must if you want silky smooth smoothies, sauces, raw cakes, or nut milks.

Mixing bowls – these will be the first thing you pull out of the cupboard whether you’re baking a cake or making a salad. Two bowls of different sizes will be plenty to start with.

Measuring tools – if you want to follow recipes accurately, you’ll need a set of measuring spoons and cups, and possibly kitchen scales. Baking recipes in particular need to be precisely weighed out.

Utensils – you’ll need mixing spoons, serving utensils, and silicone spatulas for mixing up, plating up, or getting every last bit of goodness out of the blender. 

Metal strainer – make draining and straining a clean simple process with one of these. They’re also useful for sifting ingredients. 

Salad spinner – this makes washing and drying salad and other leafy greens a breeze.

STOCK THAT PANTRY

A selection of vegan pantry essentials

A well-stocked vegan-friendly pantry will be the foundation of many future kitchen triumphs. It can be the difference between being able to quickly put together a delicious meal, or not.

Let’s say you haven’t had time to go shopping (it happens to the best of us!). You open the fridge and all you find is a capsicum and a head of broccoli staring blankly back at you. If your pantry is bare, you’re likely to call for a take-away at this point. But, with a few pantry essentials, you can create a delicious meal in no time. For example, you could stir-fry the vegetables in tamari sauce, add some noodles and cashews, and voila! Alternatively, you could blitz up a vegan ‘cheese’ sauce to create cheesy baked broccoli or perhaps you could stuff the capsicums with rice, broccoli, chickpeas, and spices. You get the idea. You want your pantry to include herbs, spices, and long-life ingredients based on the recipes you love to make. 

MUST HAVES:

Legumes and beans – endlessly useful, whether canned or dried. Chickpeas, lentils, kidney beans, and black beans are all super versatile.

Grains – pantry staples, whatever your preference, from rice, quinoa, buckwheat, and oats to pastas, flours, breads, etc.

Nuts and seeds – whether added whole or chopped, toasted or raw, in a sauce or burger base, these will add texture, protein, and healthy fats to your dishes.

Condiments – basics include tamari or soy sauce, apple cider vinegar, olive oil, nutritional yeast, herbs and spices, vegetable stock, salt and pepper.

Dairy alternatives – think milks and creams, such as almond milk, oat milk, coconut cream, or even whipped soy cream for a treat.

Vegetables – keep a small supply of canned or frozen veggies on hand, such as diced tomatoes, peas, and corn.

Fruits – dried fruits are great for making energy balls or adding to muesli, while frozen fruits are perfect for smoothies, chia puddings, porridge and crumbles.

BE A MEAL PLAN PRO

Meal planning takes the stress out of the eternal question: what’s for dinner? It can help you eat healthier as there’ll be less impulse take-aways.

Plan what meals you’ll make for the week, and when. Perhaps you can batch cook some meals at the weekend, saving time throughout the week or freeze some for a later date. Planning your meals like this also means you’ll shop to a list and buy only what you need. No more filling the fridge with food you might not eat and therefore end up wasting.

***

Setting yourself up for success in the kitchen makes cooking plant-based meals at home as effortless as possible. With a bit of initial groundwork and a weekly meal plan, you’ll be saving time and money while reducing food waste. Cooking will become second nature to you, a pleasure, and you might just produce a masterpiece here and there.

This article is an edited extract from Nourish plant-based living, Issue 63 • View magazine
Maša Ofei

Maša is the food-obsessed recipe developer, photographer, and animal lover behind HeartFul Table.

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