March’s Friend of MTF, Mira, has shared a few secrets from her conscious kitchen with us.

Her Chickpea Frittata and Raw vegan chocolate and caramel tart topped with summer berries are filled with taste, love and everything good!


[divider]Chickpea Frittata[/divider]

6 tbsp chickpea flour
6 tbsp filtered water
2 tsp nutritional yeast
1 tsp kala namak (black salt)
½ tsp turmeric
½ onion
1 clove garlic
3 cups of greens (spinach, kale, beet tops, turnip leaves)
Good quality olive oil
Pinch of smoked paprika (optional)
Pinch of mixed dried herbs (optional)


Mix/whisk together and set aside.

Sauté fresh greens with good quality olive oil, onion, garlic, salt and pepper.  I use chopped spinach, kale, beet tops and turnip leaves. Once cooked down, add plant based milk of your choice – I like to use macadamia, almond or coconut milk. It will thicken up and become saucy.  Pour the chickpea flour mixture into the pan.  Sprinkle more nutritional yeast on top as well as smoked paprika, cook for a few minutes until the batter becomes solid/dry.  If you can grill the top in an oven that’s the best, otherwise just put a lid on the pan so that the whole frittata cooks through.  Serve with sunflower sprouts and fresh rocket. Serves 4.


[divider]Raw vegan chocolate and caramel tart[/divider]

*Recipe inspired and adapted from Cupcakes and Couscous


First layer – the base
100g almonds
100g desiccated coconut
100g coconut oil, melted
3 tbsp raw cacao powder

Second layer – salted date caramel
300g pitted dates
1 tsp vanilla extract
2 pinches of pink Himalayan salt
150ml coconut cream (refrigerated overnight)

Third layer – vegan chocolate ganache
100g roasted pecan nuts
3 tbsp maple syrup
3 tsp raw cacao powder
50ml filtered water

*Garnish with fresh summer berries (strawberries, blueberries, blackberries, gooseberries, cherries and fresh mint leaves).


Grease your dish (rectangular, square or round) with coconut oil. To make the base grind the almonds in a food processor, then in a bowl combine the ground almonds, coconut and cacao.  Add the melted coconut oil and mix together.  Place the mixture into the dish and press down so that it is firmly at the bottom of the dish to make the first base layer. Place in the fridge for 15-20 minutes.

Place the dates, vanilla extract, Himalayan salt and coconut cream (definitely recommend refrigerating the coconut cream overnight) in a blender or Nutribullet. Blend until it becomes a thick caramel. Pour the caramel into the dish for the second layer. Refrigerate for 25-35 minutes.

To make the vegan chocolate ganache, dry roast the pecan nuts in a pan or on low in the oven. Allow to cool.  Once the pecans have cooled, add the nuts, maple syrup and raw cacao to a food processor or Nutribullet and blend.  Add the water and blend again.  If the mixture is too thick add a dash of plant based milk (almond, macadamia or coconut) to thin it out. You want it to be like the consistency of icing. Spread the third layer on top of the caramel layer and leave in the fridge overnight (minimum of 6-8 hours). Just before serving, top the tart with fresh berries and mint leaves. Serves 12.