Homemade Pumpkin Puree
How to Make Homemade Pumpkin Puree

I never even thought to make my own pumpkin puree until I found myself living in a little Italian town with NO canned pumpkin puree to be found. Sweat began to trickle down my face as I asked the woman behind the counter where the canned pumpkin was. Google translate had it correct…so why was she looking at me like I was crazy?

“Pumkin Puree? No. You make your own. There, (she points to some small pumpkins) You need those.”

And so, I awkwardly grabbed some pumpkins (no, not to decorate), paid and headed home.

My journey to homemade pumpkin puree (and everything else it seemed) began in this little Italian town and I am so thrilled to share it with you today. I promise, it’s SO much better than the canned stuff.

Homemade Pumpkin Puree

When making pumpkin puree, you typically want to use small pumpkins like sugar pumpkins. Keep in mind, I have used all sizes and they all work (with varying tastes). The only big difference is the sweetness – the bigger pumpkins will need extra sugar when baking with them.

The most “famous” pumpkins for puree are called sugar pumpkins. These are bright orange and small enough to bake in full on your baking dish. I will be using these today for the blog post.

 

The Sugar Pumpkin

Homemade Pumpkin Puree

Pick out a nice sugar pumpkin (ask the farmer for help if need be!) and give it a good rinse once you get home.

Preheat oven to 400F/200C.

Slice the pumpkin in half (should be easy enough because of its size) and notice the gorgeous pumpkin seeds in the centre. Scoop these out and save them for a yummy roasted snack later.

Lightly season with sea salt and add to a baking sheet lined with parchment paper. You want to lay the pumpkin cut side down for best baking. Bake until the flesh is nice and tender (super easy to scoop out!) which should be about 45-60 minutes.

Let cool, scoop out, food process and store! Homemade pumpkin puree is now yours!


 

Homemade Pumpkin Puree

Homemade Pumpkin Puree

Skip the canned stuff and make your pumpkin puree at home!
5 from 1 vote
Print Pin Rate
Course: how to
Cuisine: American
Keyword: halloweeen, Vegan Thanksgiving
Prep Time: 5 minutes
Cook Time: 1 hour
Total Time: 1 hour 5 minutes
Servings: 20
Calories: 18kcal

Ingredients

  • 1 Sugar Pumpkin
  • Sea Salt

Instructions

  • Preheat oven to 400F/200C and line a baking sheet with parchment paper.
  • Slice the sugar pumpkin in half and scoop out the seeds and strings.
  • Season with a light sprinkle of sea salt and lay cut side down on the baking sheet.
  • Bake for 50-60 minutes, until tender, and allow to cool for 10 minutes before handling.
  • Scoop the pumpkin flesh out and directly into a food processor. Process until nice and smooth.
  • Store in an airtight container in the refrigerator. Will last 1 week in the refrigerator and a few months in the freezer.

Nutrition

Calories: 18kcal | Carbohydrates: 4g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 1mg | Potassium: 231mg | Fiber: 1g | Sugar: 2g | Vitamin A: 5789IU | Vitamin C: 6mg | Calcium: 14mg | Iron: 1mg

In search of a High Speed Blender to make all your DIY recipe dreams come true? Here are our top 3 picks:

Our Current Blender: The Vitamix Explorian Blender
  • It took me 3 years to choose this blender haha. I’m not even joking. I was so afraid of the price. So, instead, I purchased two other blenders in those 3 years that, low and behold, BROKE. The plant based lifestyle will wreak havoc on most blenders so you must choose a high quality one with a WARRANTY. The Explorian is one of the most inexpensive vitamix options but it still works great. I use it multiple times a day, every single day, and all of the recipes are from this beauty! Check out deals around Black Friday – you can usually snag one of these for under 200USD. For my European followers: Get ready to pay MORE than North America. I’m not sure why, but vitamix in Europe is double the price (which is actually more than double because we pay in euros/pounds/etc).

Vitamix Blender
 

Blendtec Classic Fit Blender
  • I have never owned a Blendtec, but I did live with someone who had one and it was pretty amazing. Never understood why it didn’t come with a tamper (?) but it does work beautifully. I am pretty biased with my years of experience with the vitamix over the Blendtec, but the price point is fantastic and there are TONS of videos out there comparing the two.

Blendtec
 

Nutri Ninja
  • I had a Ninja blender for years and years before I found the plant based lifestyle (or it found me). Prior to going plant based, I loved to make smoothies on a daily basis (still do today!). However, my smoothies were much *kinder* to the blender than today. While having owned both, I could just (and never would) compare a Ninja to a Vitamix – the difference is staggering. However, if you are just looking to blend up some oats, make light smoothies, or create epic dressings? Then go ahead and choose this one!

Ninja Bullet
 

Find more healthy vegan recipes like this when you join The WonderMamas Meal Plan Membership!

Click on the image above or click here!

 

Homemade Pumpkin Puree
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Homemade Vegan Apple Cider
Homemade Vegan Apple Cider

The BEST Homemade Vegan Apple Cider!

It’s getting a bit chilly in our old apartment and you know what that means: It’s time to move into the kitchen haha. Yes, we live quite old school over here in Italy. When the cold weather strikes, we run to the kitchen and bake lots of homemade treats and boil endless amounts of apple cider to keep us warm. The heat from the stove works wonders in our little kitchen and all the warm food in our belly puts us right in hibernation mode. Slow living. It makes me sleepy haha.

For years everyone has been talking about apple cider vinegar as a holy grail of healthy living and fitness, some swear on it as a weight loss supplement. Is it actually a hype or is apple cider vinegar really great for your and your family’s health?

It obviously won’t work miracles, but I think it’s amazing for your well-being. Among its many benefits, apple cider vinegar can improve digestion, lower cholesterol and blood sugar levels.

Impressive, right? And making it at home makes it even more nutritious!

P.s. Love simple recipes like this? Head to our Recipe Only Instagram Page Here!

Homemade Vegan Apple Cider
This here is my signature homemade vegan apple cider recipe. I used to make this with honey back in the day but I have now switched to maple syrup, date syrup, or even brown sugar sometimes (or maybe even a mixture of all 3 if I feel like it). I absolutely love this recipe and hope you do too.
The addition of the orange is optional, but I do recommend it. Enjoy

Check out these other amazing DIY treats!!

 

Homemade Vegan Apple Cider

 

What you will need for The BEST Homemade Apple Cider:

Green Apples

Red Apples

Cinnamon

Nutmeg

Maple Syrup

Water

Fun Options:

Yellow Apples

Oranges

Cranberries

Homemade Vegan Apple Cider

Homemade Vegan Apple Cider

This is such a simple and delicious recipe for homemade vegan apple cider. Just a few ingredients and lots of time to simmer.
5 from 1 vote
Print Pin Rate
Course: Drinks
Cuisine: American
Keyword: beginner friendly, Budget Friendly
Prep Time: 10 minutes
Cook Time: 2 hours
Total Time: 2 hours 10 minutes
Servings: 15
Calories: 44kcal

Ingredients

  • 4 Green Apples Cored and chopped
  • 4 Red Apples Cored and Chopped
  • 1 Large Orange Optional but recommended
  • 12 cups Water
  • 2 large Cinnamon Sticks
  • 1 tsp Ground Nutmeg
  • 1/2 cup Maple Syrup Can substitute for brown sugar or even date syrup if you wish.

Instructions

  • Rinse and scrub the apples. Core and chop and toss into a large stock pot with the remaining ingredients.
  • If using the orange: Rinse, scrub and chop. No need to remove the skin.
  • Bring to a boil and then simmer for 2 hours. Stir every so often.
  • After 2 hours, taste test and adjust to your liking. Strain well and serve warm. Enjoy!

Nutrition

Calories: 44kcal | Carbohydrates: 11g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 11mg | Potassium: 50mg | Fiber: 1g | Sugar: 9g | Vitamin A: 13IU | Vitamin C: 1mg | Calcium: 24mg | Iron: 1mg

 

Find more healthy vegan recipes like this Homemade Vegan Apple Cider when you join The WonderMamas Meal Plan Membership!

Click on the image above or click here!

 

Pin this recipe here!

 

Homemade Vegan Apple Cider

Homemade Vegan Apple Cider

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Homemade Pumpkin Spice
The BEST Homemade Pumpkin Spice

The BEST Homemade Pumpkin Spice!

If it’s Autumn where you live, then you have probably seen about a bajillion recipes calling for the infamous “Pumpkin Spice”.

For many folks, this is as easy as heading to their local shop and stocking up on the spice mixture – but it’s not so easy for the rest of us. We have lived in Italy for 4 years now and there is no pumpkin spice to be found. Luckily, however, I have all the ingredients I need to make one kick-a** homemade pumpkin spice mix of my own!

As well, making your own pumpkin spice gives you the opportunity to give it the exact taste that you like.

Sometimes I find that I want to make it a little bit more spicy, so I add more ginger, which also makes it an immune booster (check the benefits of ginger and the other spices used in this recipe further down in the page!).

I love making my own spices because I can really experiment with flavor and have fun with it!

 

Homemade Pumpkin Spice
All you need to do is snag the 5 signature pumpkin spice ingredients, mix well, and store in a spice jar.
I highly recommend saving old spice jars (quick rinse and dry) to make wonderful DIY recipes like this one. Furthermore, I suggest making your own if you are on any kind of a budget (we always are haha) to save lots of money! Pumpkin spice has a tendency to be a bit pricier than normal spices. 

Homemade Pumpkin Spice

 

What you will need for The BEST Homemade Pumpkin Spice:

Ground Cinnamon

Ground Ginger

Ground Cloves

Ground Nutmeg

Ground Allspice

 

Benefits of…

Cinnamon

  • Cinnamon is a great spice all-around! It’s packed with anti-oxidants and has anti-inflammatory properties. It helps with blood sugar levels and it’s know to help with hormones regulation. Plus, it tastes amazing!

Ginger

  • Ginger is a spice that originates from Southeast Asia, and it has a very long history of use in various alternative medicine. It has loads of properties, namely it’s great for digestion, it helps with nausea and menstrual cramps. It’s packed full with anti-oxidants and it’s great for the brain.

Nutmeg

  • Nutmeg is found to have many health benefits, including its ability to relieve pain, soothe indigestion, strengthen cognitive function and boost skin health.

 

Homemade Pumpkin Spice

The BEST Homemade Pumpkin Spice

No need to go in search of the infamous pumpkin spice mixture - just make it yourself!
5 from 1 vote
Print Pin Rate
Course: Spice
Cuisine: American
Keyword: Fall Flavour, Homemade Spice
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 40
Calories: 3kcal

Ingredients

  • 3 tbsp Ground Cinnamon
  • 2 tsp Ground Nutmeg
  • 2 tsp Ground Ginger
  • 1 tsp Ground Cloves
  • 1 tsp Ground Allspice

Instructions

  • Add all of the spice to a bowl and mix. Transfer to a spice jar and store! Please store your spices in a dark corner of your kitchen or pantry.

Notes

**Have fun with this one! I love making my own because I can add more cinnamon if needed or even more all spice. I also love to make specialty spice mixtures. Martin is not the biggest cinnamon fan so we love to up the extra spices and downplay the cinnamon for him. 

Nutrition

Calories: 3kcal | Carbohydrates: 1g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 1mg | Potassium: 4mg | Fiber: 1g | Sugar: 1g | Vitamin A: 2IU | Vitamin C: 1mg | Calcium: 7mg | Iron: 1mg

Looking to lower your waste while prepping?

Check these out!

For this specific recipe, I highly recommend saving old spice jars to create new mixtures like this one! Simply save the old ones, rinse out, and set aside for later! I like to save my old spice jars in my pantry.

Homemade Pumpkin Spice
 

Compostable & Unbleached Parchment Paper

 

Compostable Parchment Paper
 

The parchment paper by “If You Care” is unbleached, chlorine free, and compostable. I have used this up to the highest oven setting without any issues! Paper, in it’s natural state is beige or light brown. For years people have subjected it to a bleaching process to create the white sheets we all know and love.

Unfortunately, cleaning the paper is having the opposite effect on the environment. The most common bleaching agent – chlorine dioxide (ClO2) – occurs naturally as a component of salt, but once it separates from it’s natural pair it begins to cause problems. The paper bleaching process deposits chlorine in the lakes and streams where mills are most commonly located, and once there it bonds with organic matter in the form of dioxins.

Dioxins are a group of highly toxic chemicals that are thought to pose negative effects on reproductive and immune system development, as well as cause several kinds of cancers. According to the U.S. Environmental Protection Agency, there is no safe level of dioxin exposure.

 

Vonuva Plant Based Wax Wraps

Plant based wax wraps
 

Reusable. Compostable. Cruelty-Free! Each wrap is made of unbleached certified organic cotton cloth infused with all-natural candelilla wax, pine resin, a pinch of soy wax and organic coconut oil.

 

Plastic-Free Glass Containers

glass Tupperware
Plastic Free. Sustainable. Non-toxic. The bamboo lids are strong, durable and beautiful. They’re plastic free, BPA free, phthalate free, biodegradable and recyclable! They also double as portable cutting boards!

 

Find more healthy vegan recipes like this Homemade Pumpkin Spice when you join The WonderMamas Meal Plan Membership!

Click on the image above or click here!

 

Pin this recipe here!

 

Homemade Pumpkin Spice

Love this Homemade Pumpkin Spice?

Check out these other amazing DIY treats!!

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Broccoli and Butternut Squash Buddha Bowl

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Homemade Pumpkin Spice
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The BEST Vegan Cream Cheese!
The BEST Homemade Vegan Cream Cheese!

The BEST Homemade Vegan Cream Cheese!

I grew up loving cream cheese. I would add it to my bagels, pizza, sandwiches, and even dip veggies into it. My taste buds just could not get enough.

When I made the swap to a plant based lifestyle, I immediately missed the cream cheese. I used store bought substitutes but, my goodness, did those add up on the receipt. Lucky for you, I figured out how to make it at home and it’s way better than any store bought. Another bonus? It saves money AND you can add extra ingredients to make it perfect for YOU!

The BEST Vegan Cream Cheese!

Nowadays, when I lather on my homemade vegan cream cheese onto toast with all the fixings like you see above, my belly doesn’t ache, I no longer break out, and I feel energised vs sluggish. Plant power, baby. It’s a miracle.

For fun additions to this recipe, try adding everything bagel seasoning, a mix of different herbs, etc. I love to browse the cream cheese section at the local shops and see what new flavours they have and then recreate them in my kitchen! I’m such a cooking nerd haha.

The BEST Vegan Cream Cheese!

Love this Homemade Vegan Cream Cheese?

Check out these other amazing DIY treats!!

 

Vegan White Bean Basil Dip

Homemade Vegan Parmesan Cheese

Plant Powered Vegan Cheese Sauce

In search of a High Speed Blender to make all your DIY recipe dreams come true? Here are our top 3 picks:

Our Current Blender: The Vitamix Explorian Blender
  • It took me 3 years to choose this blender haha. I’m not even joking. I was so afraid of the price. So, instead, I purchased two other blenders in those 3 years that, low and behold, BROKE. The plant based lifestyle will wreak havoc on most blenders so you must choose a high quality one with a WARRANTY. The Explorian is one of the most inexpensive vitamix options but it still works great. I use it multiple times a day, every single day, and all of the recipes are from this beauty! Check out deals around Black Friday – you can usually snag one of these for under 200USD. For my European followers: Get ready to pay MORE than North America. I’m not sure why, but vitamix in Europe is double the price (which is actually more than double because we pay in euros/pounds/etc).

Vitamix Blender
 

Blendtec Classic Fit Blender
  • I have never owned a Blendtec, but I did live with someone who had one and it was pretty amazing. Never understood why it didn’t come with a tamper (?) but it does work beautifully. I am pretty biased with my years of experience with the vitamix over the Blendtec, but the price point is fantastic and there are TONS of videos out there comparing the two.

Blendtec
 

Nutri Ninja
  • I had a Ninja blender for years and years before I found the plant based lifestyle (or it found me). Prior to going plant based, I loved to make smoothies on a daily basis (still do today!). However, my smoothies were much *kinder* to the blender than today. While having owned both, I could just (and never would) compare a Ninja to a Vitamix – the difference is staggering. However, if you are just looking to blend up some oats, make light smoothies, or create epic dressings? Then go ahead and choose this one!

Ninja Bullet

What you will need for The BEST Vegan Cream Cheese!:

Ingredients Required:

Cashews (Yes you can sub for sunflower seeds!)

Unsweetened Non-dairy Yogurt

Garlic

Lemon

Dill

Sea Salt & Pepper

The BEST Vegan Cream Cheese!

5 Minute Vegan Cream Chese

Vegan cream cheese. Ahhhh. The dill takes this over the edge. Another great addition is everything bagel seasong!! 
5 from 1 vote
Print Pin Rate
Course: Breakfast, Dip
Cuisine: American
Keyword: dairy free cheese
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 10
Calories: 154kcal

Ingredients

  • 2 cups cashews soaked overnight, rinsed and drained
  • 1/2 cup unsweetened non-dairy yogurt
  • 4 cloves garlic minced
  • 1/2 lemon juiced (4 tbsp)
  • 1/2 tsp dill
  • 1/4 tsp sea salt
  • 1/8 tsp black pepper

Instructions

  • Soak the cashews overnight or in boiling water for 20 minutes. Even with a high speed blender, I find this helps a LOT with extra creaminess.
  • Rinse and drain the cashews. Add all ingredients to a high speed blender and blend until smooth. Taste test and adjust as needed.
  • Use the cream cheese on bagels or even delicious plant based sandwiches. Store in the refrigerator in an airtight container for up to a week.

Notes

**Need a bit more punch in the cream cheese? Try adding a splash of apple cider vinegar. Sometimes I enjoy it and sometimes I like it a bit less intense.
**Extra dill is always a beautiful addition!

Nutrition

Calories: 154kcal | Carbohydrates: 10g | Protein: 5g | Fat: 12g | Saturated Fat: 2g | Sodium: 63mg | Potassium: 183mg | Fiber: 1g | Sugar: 2g | Vitamin C: 5mg | Calcium: 28mg | Iron: 2mg

Looking to lower your waste while prepping? Check these out!

Compostable & Unbleached Parchment Paper

Compostable Parchment Paper
The parchment paper by “If You Care” is unbleached, chlorine free, and compostable. I have used this up to the highest oven setting without any issues! Paper, in it’s natural state is beige or light brown. For years people have subjected it to a bleaching process to create the white sheets we all know and love. Unfortunately, cleaning the paper is having the opposite effect on the environment. The most common bleaching agent – chlorine dioxide (ClO2) – occurs naturally as a component of salt, but once it separates from it’s natural pair it begins to cause problems. The paper bleaching process deposits chlorine in the lakes and streams where mills are most commonly located, and once there it bonds with organic matter in the form of dioxins. Dioxins are a group of highly toxic chemicals that are thought to pose negative effects on reproductive and immune system development, as well as cause several kinds of cancers. According to the U.S. Environmental Protection Agency, there is no safe level of dioxin exposure.

Vonuva Plant Based Wax Wraps

Plant based wax wraps
Reusable. Compostable. Cruelty-Free! Each wrap is made of unbleached certified organic cotton cloth infused with all-natural candelilla wax, pine resin, a pinch of soy wax and organic coconut oil.

Plastic-Free Glass Containers

glass Tupperware
Plastic Free. Sustainable. Non-toxic. The bamboo lids are strong, durable and beautiful. They’re plastic free, BPA free, phthalate free, biodegradable and recyclable! They also double as portable cutting boards!

Find more healthy vegan recipes like this Homemade Vegan Cream Cheese when you join The WonderMamas Meal Plan Membership!

Click on the image above or click here!

 

Pin this recipe here!

 

The BEST Vegan Cream Cheese!

The BEST Vegan Cream Cheese!
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Must Try Homemade Vegan Nutella
MUST TRY Homemade Vegan Nutella!

Must Try Homemade Vegan Nutella!

Absolutely love Nutella but tired of all the crap that lies inside the delicious taste? Yep. Me too.

So, we decided to make our own. This recipe is sure to please and, as always, taste test and adjust to YOUR liking. You may need extra chocolate, extra medjool dates, or even an extra pinch of salt. Do what works for your own taste buds with this perfect Nutella base recipe!

Here in Italy, Italians love their Nutella like they love their pasta. It’s a big deal and almost all of them eat it no matter what’s inside. They put it on everything, even pizza (the plain one, without tomato sauce and cheese. You have to try it one day, it’s amazing!).

So when I gave this vegan Nutella to my Italian friends they were all skeptical at first, but they loved it! They said that it tasted amazing and they immediately asked for a jar to take home. I was so happy!

 

homemade vegan nutella

The key to making the creamiest vegan Nutella is to roast the hazelnuts first but you do not have to. If you are raw vegan, simply process until nice and creamy. It will still taste amazing and will pair beautifully with anything you wish to use it on!

For those who will be roasting the hazelnuts, I do recommend soaking them first, patting dry, and roasting. Using a kitchen towel, rub as many skins off as you can (no need to be perfect) and then blend up. Enjoy!

Must Try Homemade Vegan Nutella

Love this Homemade Vegan Nutella?

Check out these other amazing DIY treats!!

 

How to make 7 amazing nut and seed butters!

5 Minute Vegan Blender Pancakes

Homemade Vegan Energy Bars

In search of a Food Processor to make all of your vegan dessert dreams come true? Here are our top 3 picks:

Our Current Processor: The Magimix

  • Now, listen. I LOVE my food processor. But I did not purchase this until I was already a recipe creator for 3 years and, in those three years, I saved up a heck of a lot of pennies. Once my original food processor died (you will see it below!), I decided to upgrade to this absolutely magnificent machine. Is this necessary for your kitchen? Probably not. BUT, if you are serious about creating recipes and have the budget, this is one that cannot be beat. P.s this has a THIRTY year warranty.

Magimix Food Processor

The Cuisinart 14-cup Food Processor

  • Brushed stainless steel, 720-watts, large capacity….this is an absolute gem of food processors! I love how it all detaches like our magimix and makes creating AND removing easy. If you have ever had a food processor where the blades do not detach, then you know the struggle.

Cuisinart Food Processor

Cusinart 7 Cup Food Processor

  • So, sadly, our original food processor is no longer being sold (I find this a bit odd!), but this one is the closest that I could find for the price range, brand name, and quality. I always recommend going for the higher cup size (10-14 range), but this is a wonderful option for small families/singles/students. If budget is a concern and you are a larger family, go for the refurbished items before going down in size (I promise, a small cup size will drive you INSANE and you will kick yourself for not going bigger and refurbished!). So this has a stainless steel detachable blade, compact cover, spatula, extra large feed tube, and a 5 year motor warranty.

Cuisinart food processor
 

What you will need to make Homemade Vegan Nutella:

Ingredients Required:

Hazelnuts

Vegan Chocolate Chips (Can also use cacao/cocoa powder)

Medjool Dates

Vanilla Extract

Sea Salt

 

homemade vegan nutella

Homemade Vegan Nutella

Love nutella but not a fan of all the added oils and sugar? Give this a try!
5 from 1 vote
Print Pin Rate
Course: Breakfast, Dessert, Dip, Snack
Cuisine: American
Keyword: easy vegan nutella
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 12
Calories: 276kcal

Equipment

  • Food Processor

Ingredients

If needed

  • Non-dairy milk as needed

Instructions

  • Add the hazelnuts to a large jar and cover with water. Pop into the refrigerator to soak overnight. We want these to soak for at least 8 hours!
  • Come the next morning, rinse the nuts well and pat dry with a kitchen towel. If you see any bad hazelnuts in the mix, toss those out now.
  • Preheat the oven to 400F/200C and roast the hazelnuts for 13-15 minutes, until fragrant. Remove from heat and allow to cool just for a minute.
  • Add the warm hazelnuts to a food processor with all of the remaining ingredients
  • Process on high until smooth. Scrape down the sides as needed.
  • If the mixture is too dry, add in 1/4 cup of non-dairy milk at a time as the food processor is running. Do not over milk it!
  • Once nice and smooth, transfer to a mason jar with a tight lid. Store in the refrigerator. Will keep for up to 2 weeks in the refrigerator.

Notes

**Feel free to sub the vegan chocolate chips for vegan dark chocolate, cocoa powder, cacao powder, or a mixture. Add as it blends and just continue to taste test until it reaches your goal!

Nutrition

Calories: 276kcal | Carbohydrates: 17g | Protein: 6g | Fat: 23g | Saturated Fat: 4g | Sodium: 97mg | Potassium: 232mg | Fiber: 4g | Sugar: 11g | Vitamin A: 12IU | Vitamin C: 2mg | Calcium: 56mg | Iron: 3mg

Looking to lower your waste while prepping? Check these out!

Compostable & Unbleached Parchment Paper

Compostable Parchment Paper
The parchment paper by “If You Care” is unbleached, chlorine free, and compostable. I have used this up to the highest oven setting without any issues! Paper, in it’s natural state is beige or light brown. For years people have subjected it to a bleaching process to create the white sheets we all know and love. Unfortunately, cleaning the paper is having the opposite effect on the environment. The most common bleaching agent – chlorine dioxide (ClO2) – occurs naturally as a component of salt, but once it separates from it’s natural pair it begins to cause problems. The paper bleaching process deposits chlorine in the lakes and streams where mills are most commonly located, and once there it bonds with organic matter in the form of dioxins. Dioxins are a group of highly toxic chemicals that are thought to pose negative effects on reproductive and immune system development, as well as cause several kinds of cancers. According to the U.S. Environmental Protection Agency, there is no safe level of dioxin exposure.

Vonuva Plant Based Wax Wraps

Plant based wax wraps
Reusable. Compostable. Cruelty-Free! Each wrap is made of unbleached certified organic cotton cloth infused with all-natural candelilla wax, pine resin, a pinch of soy wax and organic coconut oil.

Plastic-Free Glass Containers

glass Tupperware
Plastic Free. Sustainable. Non-toxic. The bamboo lids are strong, durable and beautiful. They’re plastic free, BPA free, phthalate free, biodegradable and recyclable! They also double as portable cutting boards!

Find more healthy vegan recipes like this Homemade Vegan Nutella when you join The WonderMamas Meal Plan Membership!

Click on the image above or click here!

 

Pin this recipe here!

 

Must Try Homemade Vegan Nutella

Must Try Homemade Vegan Nutella
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Vegan Probiotics
Our Favourite Vegan Probiotics and Prebiotics for a Healthy Gut and Immune System

Our Family Favourite Vegan Probiotics and Prebiotics for a Healthy Gut and Immune System

Welcome back to the blog! Today we are chatting all about probiotics and prebiotics to get everyone’s gut happy and healthy. As a family, we make sure to include at least one of our Favourite Vegan Probiotics in our bellies each day along with their partnering prebiotic friends. If you are new to adding either of these to your diet, then you may be super surprised at how many of these you are already intaking!

What are probiotics? Why do I need them?

They are live bacteria and yeasts that are good for your digestive system and your overall health. Live bacteria may not sound good, but in fact, these are good bacteria that are super helpful because they keep our guts healthy. I am a firm believer in our gut being the basis of our health – so you bet your butt we ensure that we reach our daily requirement for them!

Another great benefit of probiotics is that they help your body to fight the good fight when you are on antibiotics. Antibiotics are great for fighting infections but you do lose a lot of good bacteria during this fight. By adding probiotics to your daily routine while also taking antibiotics, you are ensuring that your body is well armed for the big battle.

Probiotics also help to balance your good and bad bacteria to feel as good as you should. SO many of us have no idea how good our bodies can feel; we are so used to feeling sluggish and tired all the time. By listening to our bodies and taking the proper precautions, we can find out how amazing life can truly be.

 

Our Favorite Vegan Probiotics

Our Family Favourite Vegan Probiotics:

Unpasteurized Sauerkraut

 

This fermented cabbage dish is an amazing source of the probiotic Lactobacillus. Sauerkraut is available at most stores around the world and can even be made in your own home. I absolutely love to add sauerkraut to sandwiches and salads; it is a real treat over here where we live! Don’t worry if you are not a fan of this fermented dish, we have plenty of others on our list.

 

Our Family Favourite Vegan Probiotics:

Tempeh

This is probably one of the easiest to add to our family’s diet because the boys are obsessed with tempeh. If you haven’t tried this amazing fermented tofu yet, then you absolutely must! It has a delicious nutty flavor and cooks so beautifully with a simple blend of soy sauce and maple syrup.

Here is my favorite way to cook tempeh:

A block of tempeh, sliced into strips

1 tbsp soy sauce

1 tbsp maple syrup

1/2 cup vegetable broth

Simply slice the tempeh into strips and add to a skillet with 1 tbsp soy sauce, 1 tbsp maple syrup and 1/2 cup of vegetable broth. Bring to a quick boil and then simmer on low to allow the tempeh to soak in the yummy goodness of the sauce. Feel free to add in any extra spices or herbs as you wish. I love to play around with spices – so many options! Once the broth has evaporated, flip and cook on the other side until brown. Serve in anything and everything!

Our Family Favourite Vegan Probiotics:

Sourdough Bread

 

If you follow our weekly meal plans, then you know we are all about the sourdough bread. This bread is such an amazing probiotic and can even be made at home. Traditionally, sourdough bread begins with a sourdough starter where one allows the flour and water to ferment over several days. This is when the good bacteria are formed and turns into your delicious probiotic bread!

It is crucial to understand that not all sourdough bread of today contains probiotics. I highly recommend finding a baker that you trust (think a little shop bakery) or creating your own. Always check the ingredients before purchasing sourdough bread to ensure that it has been fermented!

Our Family Favourite Vegan Probiotics:

Miso

This is another super easy addition to any diet. One could add miso to dressings, broth, marinades and so much more. Miso comes in a powder or paste form that can easily be turned into a delicious broth for the cold and flu season. I remember growing up and everyone telling me that miso soup was so much better than chicken noodle soup and now we know why! It’s all about those probiotics.

*Be sure to keep the miso soup water warm when mixing in the paste or powder. Hot water can kill some of your much need probiotic magic!

 

Our Family Favourite Vegan Probiotics:

Vegan Probiotic Yogurts

 

Not all yogurts are created equal, so be sure to read the labels and find a yogurt brand that boasts about their probiotic cultures. Be sure to check the label for Lactobacillus. You can also purchase probiotic tablets from your local health food store and add these into a homemade yogurt recipe! We love to make our own yogurt with the following recipe;

Homemade Vegan Yogurt

1 package silken tofu

1 pineapple, diced

Juice of one lemon

probiotic tablet, opened and powder added to the mix

Maple syrup as needed to sweeten

Simply blend and store in the refrigerator until the yogurt has set.

Just a little tip, if you are a yogurt lover, I would suggest going with a vegan culture starter like this one here. It will give you a much more store-bought yogurt version. 

 

Our Family Favourite Vegan Probiotics:

Kombucha

 

Kombucha has definitely made a come back in recent years. This fermented tea can be made at home for a very inexpensive beverage or store-bought for a very expensive one. It’s your pick!

To create your own, you will need a SCOBY starter kit like this one here. 

I really like making our own kombucha because other than the benefits, it’s just really fun to watch. The kids love it!

**Kombucha does contain a small percentage of alcohol. I would test your homemade batch to be sure the levels are low enough if you are pregnant or breastfeeding. Our children do not drink kombucha; they have plenty of other probiotic foods to snack on. Just a helpful tip!

 

Our Family Favourite Vegan Probiotics:

Pickled Veggies

 

Pickled foods are amazing for probiotics (and sodium too – so eat in moderation). You can pickle your own veggie or purchase them at farmers’ markets or health food shops. Some amazing vegetables to pickle are cucumbers, green beans, radishes, cauliflower, and bell peppers.

 

Our Family Favourite Vegan Probiotics:

Kimchi

 

This is another fermented cabbage dish but with a real spicy kick. I LOVE kimchi. You can make your own kimchi at home, which I highly recommend.

Homemade Kimchi, click here for the recipe!

 

Our Top 10 Favourite Vegan Probiotics:

Supplements

If none of these options float your boat, then you can always opt for vegan probiotic supplements. 

 

The Easy List of Prebiotics for a Healthy Gut and Immune System

Prebiotics are not as popular as their buddy, the probiotics, but please do not forget about these powerhouses! Ensuring your proper intake of prebiotics is very important to support the grown of healthy bacteria, which fights off pathogenic or disease-promoting bacteria.

  • Mushrooms
  • Whole Oats
  • Barley
  • Leeks
  • Asparagus
  • Onions
  • Garlic
  • CHicory
  • Jerusalem artichokes
  • Legumes

Additionally, here are a few of our favorite prebiotic brands to get you started

 

If you liked this blog post, check these other ones out!

 

Vegan Probiotics
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Vegan Cheese Sauce Loaded with Vegetables!
Vegan Cheese Sauce Loaded with Vegetables!

Vegan Cheese Sauce loaded with Vegetables

Do you know what really bugs me?

When I slave over the stove for a good hour or so while my kids run through my legs, throw toys around, and drive me a tad bit bonkers and then they refuse to eat the meal. Are you kidding me? Is this payback for my crazy teen years? haha!

p.s. I’m sorry mom!!

It took me a bit of time but I finally figured it out. Kids like simple.

Kids like what they know, kids like what they can dip and kids like what looks good.

So today, I am honored to present my kid-approved (every single time) Vegan Cheese Sauce Loaded with Vegetables!!!

This sauce has it all. It has three different types of veggies (you can add more if you would like!) and a flavor that is out of this world. No cows, goats or other animals were used and abused for this sauce. I promise it will be a new staple in your home for years to come.

Vegan Cheese Sauce with Vegetables

Every parent’s dream: a nutritionally sound and delicious sauce that kids will beg for!

 

Benefits of The Vegan Cheese Sauce Loaded with Vegetables!

Potatoes

  • The iron, phosphorous, calcium, magnesium, and zinc in potatoes all help the body to build and maintain bone structure and strength.
  • Keep the peel on! A ton of vitamins and minerals are in the peel 🙂
  • Potatoes contain a great amount of fiber, Vitamin C, Vitamin B6, Potassium, Manganese, Magnesium, Phosphorous, Niacin, and Folate.
  • Potatoes are rich in compounds like flavonoids, carotenoids, and phenolic acids. These compounds act as antioxidants in the body by neutralizing potentially harmful molecules known as free radicals.

Carrots

  • Carrots are a particularly good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants.
  • They’re a weight-loss-friendly food and have been linked to lower cholesterol levels.
  • Orange carrots get their bright color from beta carotene, an antioxidant that your body converts into vitamin A.

Zucchini

  • Rich in several vitamins and minerals like Vitamin A, Manganese, Vitamin C, Potassium, Magnesium, Vitamin K, Folate, Copper, Phosphorous, Vitamin B6 and Thiamine!
  • Raw zucchini offers a similar nutrition profile as cooked zucchini, but with less vitamin A and more vitamin C, a nutrient that tends to be reduced by cooking.
  • Zucchini boasts several antioxidants that may provide various health benefits. The highest levels are found in the skin.
  • Zucchini is very rich in water which is beneficial to healthy digestion.

Sunflower Seeds: To read our full article on these amazing seeds, click here!

So now that we have talked about some of our amazing ingredients, let’s get cook’n!

 

Vegan Cheese Sauce with Vegetables

Veggie Packed Vegan Cheese Sauce

This will 100% be a new weekly staple for you. If you have kids, this may be a bi-weekly staple! This cheese sauce is so delicious and nutritious....we put it on EVERYTHING!
5 from 2 votes
Print Pin Rate
Course: Sauce
Cuisine: American
Keyword: easy, kid approved, vegan, vegetable packed
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 10
Calories: 137kcal

Ingredients

  • 1-2 garlic cloves peeled, pressed and minced
  • 1/2 small onion roughly chopped
  • 3 large potatoes We use russet or yukon. Scrub and chop. Peel if you wish.
  • 3 large carrots Peeled and roughly chopped
  • 1 large zucchini roughly chopped
  • 1/2 cup sunflower seeds soaked overnight and rinsed/drained
  • 6 tbsp nutritional yeast Add more as needed
  • 2 tbsp lemon juice Fresh squeezed
  • 1 tsp white wine vinegar or apple cider vinegar I am a white wine vinegar fan
  • 1 tsp Sea Salt
  • 1/2 tsp mustard (brown or yellow) You can also try dijon. I find that each mustard gives this a different (yummy!) taste.
  • Dash Turmeric Powder

Instructions

  • If you forgot to soak the sunflower seeds, no worries. Just pour some boiling water over the seeds and let sit while the veggies cook. Rinse and drain when done.
  • Peel the carrots. Roughly chop the potatoes, carrots and zucchini. Add to a large pot of water and boil until fork tender. This should take about 10 minutes.
  • From here, carefully remove the veggies and place into a high speed blender with the rest of the ingredients. Blend until smooth.
  • Taste test and adjust. Sometimes I will add in some more vinegar, sea salt or even lemon juice. It all depends on what your taste buds are craving! I rarely need more nutritional yeast but again, it's all up to you.
  • Store this sauce in a large mason jar in the refrigerator for up to 6 days. Use on everything! I love to serve this with homemade french frieds, nachos, as a soup with some sourdough bread, over some toast or even with a load of veggies for dipping.

Notes

**Add any veggies you like. Broccoli does beautifully in this recipe!!
***Can substitute sunflower seeds for silken tofu, cashew nuts or omit. 
***Add more turmeric for more yellow color. 

Nutrition

Calories: 137kcal | Carbohydrates: 21g | Protein: 7g | Fat: 4g | Saturated Fat: 1g | Sodium: 262mg | Potassium: 749mg | Fiber: 5g | Sugar: 2g | Vitamin A: 3673IU | Vitamin C: 21mg | Calcium: 51mg | Iron: 4mg

p.s. If you dig this recipe, try out these other hits!

 

Vegan Cheese Sauce with Vegetables

Vegan Cheese Sauce Loaded with Vegetables!
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How to Juice Ginger for the Month!
How to Juice Ginger for the Entire Month!

How to Juice Ginger for the Month!

My secret weapon. My liquid gold to survive the chaos that is two toddlers who love to keep me on my toes every second of every day.

Ginger. Pure ginger baby.

You can probably already tell by our feed that I’m not the biggest fan of juicing. While I love to drink a fresh juice, I absolutely dread the dishes of my juicer. But…alas…I discovered a magical short cut to fresh juice each day without the bells and whistles. Ginger infused water ?

How to Juice Ginger for the Month!

Pick up an extra-large chunk of organic ginger, toss in the juicer and juice! Be sure to juice the entire chunk of ginger (I like to juice about 8 inches).

Grab a huge pitcher or 2 extra-large mason jars and fill them 90% with water. Squeeze in a lemon and lime and then 1 tsp – 3 tsp of ginger juice (depending on your taste). *I go with 1 tsp. You will have lots of ginger juice leftover from the bulk juice, so just pour that into tiny ice cube trays and save.

You will be set with your ginger for the entire month!!!

How to Juice Ginger for the Month!

I drink a ginger juice a day (or even two depending) and it has helped me so much with my water intake in the heat and keeping my energy levels up without any crash. You can also add brown sugar, maple syrup or whatever else you like into the water mix. Have fun with it!

 

How to Juice Ginger for the Month!

Ginger Juicing in Bulk

My little trick for enjoying fresh ginger juice every single day without all the work!
3.5 from 2 votes
Print Pin Rate
Course: Drinks, how to
Cuisine: American
Keyword: bulk, easy, juicing, quick
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 12
Calories: 1kcal

Ingredients

  • 1 Large Chunk of Ginger Juice as much as you wish!
  • Cucumber slices
  • Lemons
  • Water
  • Maple Syrup

Instructions

  • Set up your juicer and dice the ginger into small pieces to fit into the juicer without issue.
  • Juice as much ginger as you wish (this all depends on how much room you have in the freezer!).
  • Pour the ginger juice into ice cube trays and freeze.
  • When ready, add the ginger cube into a large pitcher of water and mix with a bit of maple syrup, a squeeze of lemon, a few cucumber slices and whatever else you wish!

Notes

**I highly recommend using small silicone ice cube trays like this one!
**This is our recommended juicer for the best juice 🙂 
Yes, you can absolutely juice ANYthing that you want and store in the ice trays for the future. 

Nutrition

Calories: 1kcal | Carbohydrates: 1g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 1mg | Sugar: 1g

 

If you dig this, check out our amazing juice recipes:

 

How to Juice Ginger for the Month!
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