Marfigs' Munchies

Adventures in vegan eats and feats

WIAW raw(ish)til4: baked rice hummus stack + what the world eats


For this WIAW I decided to do something wild and different (for me, at least) – a rawtil4 day! I’ve seen lots of bloggers give it a go, and, whilst I’m not convinced about it as a sustainable lifestyle (steamed carrots FTW!), I do eat a lot of raw goods and figured it could be interesting to try it out. I’ve been prepping the whole week with ideas of how to stay full and fed, because my pre-diabetic tendencies mean I cannot eat 10 bananas without the dry mouth and plummeting energy, so this won’t be a collection of monster smoothies. Instead, healthy treats all round!


Breakfast – 05h30: Soaked raw buckwheat banana, zucchini+ peppermint smoothie. SO delicious!! Seriously, wowza. Also, coffee! (not pictured)

buckwheatsmoothieI’ve only recently discovered raw buckwheat and it is AMAZING. Seriously, so tasty and crunchy and all the good things in life! 😀

Also, second coffee :p

Tea-time – 10h00: 1.5 TBSP avocado, 3 cherry tomatoes, lettuce + 1.5 TBSP hummus with lemon squeeze, raw carrots + coffee: yum and more yum!

teaLunch – 12h30: Coleslaw, zucchini and carrot pasta with 1/2 cup rice hummus (see below), cherry tomatoes + roasted radish + sprouted lentils. Ok, so the radish isn’t raw, but I was messing around with my dinner for tonight and couldn’t help roasting up these treats. The rice hummus is also not raw, but at this point raw-ish is my gimmick! :p Anyway, I worked full day so my colleague could gallivant, so this was enjoyed out of doors, but I couldn’t bring myself to take a blurry blackberry picture, and anyway it’s best to make raw pastas in advance so that they can get deliciously mushy and soak in the flavour! Oh, and also 1 medium red apple (not pictured). Coffee not pictured, but you knew it was lurking somewhere, nay?

lunchsaladPre-walk snack – 16h30: 1 cup steamed pumpkin, 1 gherkin, lettuce + zucchini (I was absolutely famished by the time we got home, and with my uber low blood pressure I had to get some food in before we hit the road for a brisk walk). Wait, coffee!

postdayDinner – 18h00: A lettuce + sprouted lentil salad for starters.saladnomAnd THEN, this nomness!

landscapenoms landscapenoms2Baked rice hummus stack (serves 1):

  • 1 large zucchini – peeled thinly lengthwise
  • 2 medium carrots, sliced thinly lengthwise
  • 1/2 head broccoli, chopped finely
  • 1/2 cup cooked brown rice (thanks to Man-thing’s tricksy nature we only had his favourite – brown basmati rice)
  • 1/2 cup haricot beans
  • handful basil
  • 2 TBSP apple cider vinegar (this is for the hummus)
  • 2 TBSP non-dairy milk
  • 1/2 tsp marmite (or else 1 TBSP of any soy or salty-tasting liquid)
  • 1 dropper NuNaturals Orange NuStevia liquid drops
  • 2 TBSP tomato paste
  • 2 TBSp apple cider vinegar (this is for the spread)
  • 1 TBSP applesauce
  • 1 TBSP boiling water
  • White pepper, paprika, smoked paprika, thyme, tumeric
  • 1 tsp curry powder
  • 1 TBSP onion flakes
  • 16 cherry tomatoes, sliced in half


  1. Wash your eggplant thoroughly and let the slices sit in salty water for 15 minutes. Pat dry.
  2. Steam your broccoli for 2-3 minutes and set aside.
  3. Steam your carrots for 3 minutes and set aside.
  4. Preheat the oven to 180C and prepare a lined baking tray.
  5. In a small bowl, mix together your applesauce, 2 TBSP apple cider vinegar and tomato paste with 1 TBSP boiling water. Paint your eggplant slices with the applesauce-tomato mixture, then splash on spices and herbs of choice (minus onion flakes and curry powder).
  6. Bake your slices for 20 minutes on each side, then set aside.
  7. Roast your cherry tomatoes cut face down for 15 minutes.
  8. Meanwhile, in your food processor, add the rice, beans, spices and herbs of choice with the onion flakes and curry powder, apple cider vinegar, soy milk, marmite, and orange flavoured drops, blending until combined (can be a bit chunky).
  9. Add your basil and broccoli and blend further until smooth.
  10. Reserve 1/2 cup for other purposes (see lunch!).
  11. If you have a long baby marrow that you’ve peeled then cut it in half so that it can fit along the length of your eggplant, which is your yardstick. Same for the carrots.
  12. When your slices are finished roasted layer them as follows: eggplant, carrot, a few strips of zucchini (with a tiny smear of the leftover tomato paste mixture if remaining), hummus, 4 cherry halves, more hummus, and repeat, ending with eggplant on top. Splash some smoked paprika on each of the eggplant slices before layering on the hummus. For the final eggplant layer, paint on 1 TBSP of applesauce and heavily spice, adding a final sprinkle of onion flakes if desired.
  13. Bake for 10 minutes, then grill on the topmost shelf of your oven for 5 minutes.
  14. Serve warm.

slicedstacknomsslicedstacknoms2 slicedstacknoms1Yum much? Nom nom! Best of all, it’s single-serving! >:D Ma-thing isn’t a fan of eggplant or broccoli, but at least he’ll be comforted by the masses of brown basmati rice! Seriously, this is just too awesome 😀

topplatestackSeriously, DELICIOUS! 😀

Post-dinner – 20h00: 1 red orange + decaf coffee + some popcorn, because I’m special. Oh, and 1/3 cup soy milk with some carob powder and boiling water for a quick but nom hot carob drink. Don’t get me wrong, I was already stuffed halfway through the popcorn, but I was compelled :p orangetea poprcornnom hotcarobSo there you have it! Not all fruit and craziness, simply because my body cannot handle it. I would love, theoretically, to be able to down 10 bananas in a smoothie without consequence, but even two opens the door for potential sugar slumps and migraines – not my ideal way to work! I love energy and bounciness, and small doses of fruit can do that, interspersed with cooked food and salads. I love me some steamed stuff! Anyway, I can’t abide by food rules it seems – there’s also talk about no fruits after dinner, but whether it’s the orange or a few slices of frozen banana, I can’t not indulge in natural candy.

I also find that a well-rounded and balanced vegan lifestyle and food selection means I don’t restrict myself and live in abundance. For people that can handle lots of fruit it’s fine, but since I can’t it leads to restriction, hunger, sad-face…all the rest! It takes a lot of work to try and plan raw food meals, but I guess I just need to actually revisit my favourite raw food blogs! Some rely rather heavily on nuts and other healthy fats, and others shun it completely, so the lack of consensus is actually uplifting in that each person is doing what works for them, and that’s the key – not to traumatize your body and budget just for the sake of fitting into a desired lifestyle. Veganism is so amazing because it’s so varied in its manifestations!

Anyway, last week I was trolling around for WIAW nibbles, and ended up spending a few hours reading up on what people around the world eat. Not necessarily in a day, but wow – I LOVE being a voyeur and seeing what other people get up to in their lives, especially when it comes to food, which forms part of a vital social and cultural network for many people. The work I’m editing at the moment talks about socially and culturally acceptable foods, and how in times of food insecurity this can be compromised. When you have no purchasing or bargaining power you are forced by circumstance to change your habits and what you receive, and it may not always be within your comfort zone, tastes, or in accordance with the norm. Not quite the “vegan on a desert island” but close enough.

Below is a small but powerful list of links to visual representations of what is eaten around the world. Some of the links include the cost per meal or per week, which is amazing, because it’s really interesting to see the packaged foods feature so prominently in some, and be completely absent in others. I love fresh food, so we don’t rely much on packaged goods, other than bread and rice and couscous for Man-thing, as well as cereals. I guess it’s pretty much starches and dry beans, which we then make ourselves. We also buy lots of dried fruit and nuts, but other than Man-thing’s love for chocolate and chips I don’t think packaged goods constitute a staple.

Now that we make weekly treks to the green grocer for a ridiculous amount of marrows and other goodies, it’s so green and fruity in our house that I sometimes just want to post pictures and be all “YAY”. In the height of my obesity I would have been hard-pressed to point out a vegetable in my kitchen. This is the life!

Hungry planet: what the world eats – Time: a look at a variety of weekly costs and food for families across the world

A worldwide day’s worth of food – Time: a more thorough breakdown of each meal from some of the above participants

What I eat: around the world in 80 diets: including a brief bio and daily caloric breakdown, as well as stats on some of the individuals, such as weight and height.

Finally, to end this blab fest, I simply have to squee and share my delight. We went out on Tuesday with the in-laws to Boston Bistro across town. When Rikke first suggested it and I looked at their menu I was rather disheartened, because other than a green salad there was absolutely nothing for me to eat, or even modify. I sent them a pleading email, because I knew my family had raved about the place before and were keen to munch there again, and the lady Karin came back to me in a swish with a monster selection of vegan-friendly dinner *and* dessert options. !! DESSERT! I’m always so incredibly excited when I also manage to get some sort of post-dinner nom – not that I need it, or that black coffee isn’t just as glorious, but oh yes, nom nom!

biriyani poachepearWhat you’re gazing at on top is an absolutely delicious vegetable biryani with potatoes, cauliflower, rice, and a carrot salad. Seriously, I haven’t eaten so well or to stuffation as I did on Tuesday! :p For dessert it was a delicious poached pear – it even had some sugar web on the side. I don’t mind just getting steamed vegetables when we go out, because I know it’s not always easy to accommodate vegans, but this place really went out of their way to make me an amazing meal and to let me feel like a real diner, not just some crazy person! 😀

What sort of packaged/pre-made food do you keep in your house? Do you actively try and minimize such goods or do they form a central part of your cooking/munch experience?

Author: Marfigs

Ahoy, I’m Margaux! History teacher and freelance editor; wench to my Man-thing; volunteer at a cat shelter; and handmaiden to our kitsy cats, Gatsby, Freyja and Atlas. This blog is dedicated to vegan food, occasionally overthrown by pictures of foster kittens and other fluffy creatures. I love sharing ideas and recipes, so don't be shy: stop by and say hi!

5 thoughts on “WIAW raw(ish)til4: baked rice hummus stack + what the world eats

  1. Pingback: 29 days of rice: #TBT baked rice hummus stacks + 4 tips for better digestion – day 16 | marfigs' munchies

  2. Pinned this rice hummus stack so I’ll have it forever. Thank you, love your Blog its GREAT.


  3. OH MY GOSH. The baked rice hummus stack looks amazing!! This is a Raw Till 4 intake that I could handle 😉


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