vegan apple walnut squash salad
Vegan Apple Walnut Squash Salad

 Vegan Apple Walnut Squash Salad

Welcome back beautiful! It’s a wonderful fall day here, and what screams fall more than a vegan salad with apples, walnuts and squash?

You can try to tell me in the comments, because I have no idea! This vegan salad is an amazing dish for when it’s cold, because the baked squash makes it warm and creamy.

And don’t worry if you want to try it and don’t have all the ingredients, this salad is quite versatile, you can replace the apples with whatever sweet fruit you have, and the walnuts with any crunchy nut. Same goes for the cranberries.

Have fun with it!

vegan apple walnut squash salad
 

What I love about this amazing plant-based recipe is that all the main ingredients are seasonal, which means more taste and more saving the planet. Did you know that buying seasonal ingredients is better for the environment?

I usually meal prep the dressing and store it in a glass container in the fridge, but if I didn’t have time to meal prep, I like to quickly whip it up and massage the kale while the squash is baking.

How easy is this healthy vegan recipe? All you need to do is:

Chop – Bake – Toss – Serve!

Vegan Apple Walnut Squash Salad
 

What you will need to make this Delicious Vegan Apple Walnut Squash Salad:

Kale

Squash

Apples

Walnuts

Cranberries

Tahini

Spices

 

Orgain Protein
 

Check out these other amazing fall inspired recipes!

Chickpea Tater Stew

Fall Must Try Harvest Bowl

Rainbow Stuffed Sweet Potatoes

 

Benefits of…

Kale

  • Kale is among the most nutrient-dense foods on the planet. It’s loaded with antioxidants, vitamin C and vitamin K. It’ helps reduce cholesterol and it’s really versatile, you can even make chips with it!

Squash

  • This vegetable is high in vitamins A, B6, and C, folate, magnesium, fiber, riboflavin, phosphorus, and potassium. That’s a serious nutritional power-packed veggie. All these vitamins help boost the immune system and make your skin glow!

Beet

  • Beets are a tasty veggie that has few calories and can help with fight inflammation, to improve your digestive system’s health and even help with weight loss.

 

vegan apple walnut squash salad

Vegan Apple Walnut Squash Salad

This delicious and vibrant fall salad will brighten up any cold afternoon!
5 from 1 vote
Print Pin Rate
Course: lunch, Salad
Cuisine: American
Keyword: healthy recipes
Prep Time: 5 minutes
Cook Time: 30 minutes
Servings: 4
Calories: 521kcal

Ingredients

  • 2-3 cups finely chopped kale
  • 4 cups diced roasted squash
  • 1 medium apple cored and diced
  • 4 small beets diced
  • 1/2 cup chopped walnuts
  • 1/2 cup dried cranberries

Dressing

Instructions

  • Preheat the oven to 400F or 200C and line the baking sheet with parchment paper. Add sweet potatoes or squash (diced) and beets (diced). Season with salt and pepper and bake for 25 minutes until soft.
  • Add dressing ingredients to the food processor and process until smooth. Taste and adjust.
  • In a large bowl, add kale and dressing. Begin to massage with your hands and massage for about 3-5 minutes. This makes the kale soft. Toss in apples, walnuts, cranberries and mix until coated.
  • Place salad into individual bowls. Once baking is complete, add 1 large scoop of the mix into salad bowls. Yummy!!

Nutrition

Calories: 521kcal | Carbohydrates: 62g | Protein: 12g | Fat: 30g | Saturated Fat: 3g | Sodium: 93mg | Potassium: 1211mg | Fiber: 10g | Sugar: 30g | Vitamin A: 18280IU | Vitamin C: 79mg | Calcium: 202mg | Iron: 4mg

In search of a High Speed Blender to make all your dressing 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 Vegan Apple Walnut Squash Salad when you join The WonderMamas Meal Plan Membership!

 

Meal Plan Menus
 

Our Whole Food Plant Based Meal Plans have been created for families that are looking to stop stressing in the kitchen and get healthy the easy way! Our recipes are always kid-approved and you will be able to explore hundreds of recipes instantly when you sign up and be able to get prepping right away.

Check out our membership here.

Vegan Apple Walnut Squash Salad
Vegan Chickpea Tater Stew
Vegan Chickpea Tater Stew

Hey folks, and welcome back to the blog! Today’s vegan and plant powered recipe is warm, nourishing, delicious, and packed full of nutrition. I would like to introduce you to the vegetable packed Vegan Chickpea Tater Stew!

This stew has some of my all-time favorite flu season ingredients: Carrots, Celery, Potatoes, Thyme, Oregano, Lemon, and vegetable broth. I always recommend finding a very high quality vegetable broth to use when making soups – it can be the difference between bland and delicious!

My favorite broth to use is the better than bouillon organic vegetable paste!

How easy is this healthy vegan recipe? All you need to do is:

Sauté – Boil – Simmer – Serve!

Vegan Chickpea Tater Stew
 

I think that this vegan stew is one of the easiest and most delicious vegan meals.

It might look like it’s just veggies and warm broth, however adding the chickpeas, or any other legume, makes it “A full meal”  as my grandma would say. Because it adds the proteins necessary to make it a nutritious and balanced meal.

Also, it’s perfect for when you don’t have time to cook and it’s cold outside. Just toss in the ingredients and let it simmer away!

Finally, I love this kind of dish because you can make it with everything you have left in the kitchen.
You can add any vegetable you want, even the ones that don’t look so fresh anymore, this way nothing goes to waste!

What you will need to make this Delicious Vegan Chickpea Tater Stew:

 

Chickpeas

Potatoes

Celery

Carrots

Onion

Garlic

Vegetable Broth

Spices

 

Orgain Protein
 

Check out these other amazing fall inspired soup recipes!

Creamy Vegan Carrot Apple Soup

Vegan Chicken-Less Noodle Soup

Butternut Squash & Thyme Soup

 

Benefits of…

Chickpeas

  • As a rich source of vitamins, minerals and fiber, chickpeas may offer a variety of health benefits, such as improving digestion, aiding weight management and reducing the risk of several diseases. Additionally, chickpeas are high in protein and make an excellent replacement for meat in vegetarian and vegan diets.

Celery

  • Celery is rich in vitamins and minerals with a low glycemic index. You’ll enjoy vitamins A, K, and C, plus minerals like potassium and folate when you eat celery. It’s also low in sodium.

Veggie Broth

  • Veggie broth is loaded with phytochemicals, antioxidants, anti-inflammatories, and vital minerals found in the vegetables, herbs and spices that work together to help keep your body healthy!
    Vegan Chickpea Tater Stew

    Vegan Chickpea & Tater Stew

    Warm up this Fall & Winter season with this epic plant powered chickpea and tater stew!
    5 from 1 vote
    Print Pin Rate
    Course: dinner, lunch, Soup
    Cuisine: American
    Keyword: healthy recipes
    Prep Time: 5 minutes
    Cook Time: 30 minutes
    Total Time: 35 minutes
    Servings: 4
    Calories: 199kcal

    Ingredients

    • 1 yellow onion diced small
    • 4 cloves garlic minced
    • 1 can garbanzo beans rinsed and drained
    • 4.5 cups vegetable broth
    • 1 lemon 1 tbsp reserved for the soup, the rest reserved for serving (wedges)
    • 2 celery ribs chopped small (1 cup)
    • 2 large yellow potatoes peeled and diced small (2 cups)
    • 3-4 medium carrots peeled and chopped (about 2 cups)
    • 1 tsp dried thyme
    • 1 tsp dried oregano
    • 1 ⁄2 tsp sea salt
    • 1 ⁄2 tsp black pepper

    To serve

    • 1 handful parsley chopped fine
    • Sourdough bread

    Instructions

    • Heat a large stock pot over medium-high heat. Add 1⁄4 cup of water and the diced onion.
    • Sauté for 4-5 minutes and then add the garlic and celery. Add more water, if needed, and sauté for an additional 4 minutes. Stir in the oregano and thyme.
    • After about 1 minute (and very fragrant), add in the remaining veggies. Bring to a boil and then simmer for 17-20 minutes until the potatoes are tender (could be less depending on the size of the chopped potatoes and carrots).
    • Taste test and adjust to your liking. You can stop here OR you can blend half of the soup to create a chowder. It’s up to you. Remove from heat and stir in the parsley. Serve each bowl of soup with a lemon wedge.

    Nutrition

    Calories: 199kcal | Carbohydrates: 46g | Protein: 5g | Fat: 1g | Saturated Fat: 1g | Sodium: 1104mg | Potassium: 1013mg | Fiber: 7g | Sugar: 8g | Vitamin A: 8206IU | Vitamin C: 56mg | Calcium: 61mg | 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 Vegan Chickpea Tater Stew when you join The WonderMamas Meal Plan Membership!

    Click on the image above or click here!

     

     

Vegan Chickpea Tater Stew
Pomegranate Sweet Potato Salad 1
Vegan Pomegranate Quinoa Salad

 Vegan Pomegranate Quinoa Salad

Welcome back Mamas! Today I’m coming to you with a tasty pomegranate salad for Fall!

This Vegan Pomegranate Quinoa Salad is the a fantastic combination between a nourishing, filling, hearty fall meal and a light salad. It’s a perfectly balanced dish, the quinoa is high in protein and fibers, and adds heartiness to the dish.

The sweet potatoes and the amazing cashew dressing add creaminess and so much taste. Finally, the pomegranate, which is rich in antioxidants, adds that wonderful crunch and makes it so colorful and pretty!

  Pomegranate Sweet Potato Salad  
 

  This recipe is one of my favorite because all of the ingredients are seasonal, meaning they are much more tasteful during this time of the year.

As a matter of fact, by eating produce grown close to home, we can reduce our carbon emissions and reconnect with the land.

For instance it’s so easy to grow baby spinach, you can even do it in a pot!

Just make sure you plant them at the end of the summer, just before it gets cold, and harvest them when – well – they’re still babies! It’s been raining quite frequently lately, and I haven’t even watered them since I planted the seeds.

 

Pomegranate Sweet Potato Salad 6 
 

What you will need for this delicious Vegan Pomegranate Quinoa Salad …


Ingredients Required:

Sweet potato

Walnuts

Pomegranate seeds

Vegetable broth

Quinoa

Parsley

Baby spinach

Cashews

Lemon

Maple syrup 

 

Orgain Protein
 

Find more heartwarming recipes below: 

Cranberry Orange Walnut Salad: Vegan and Oil Free!

Veggie Packed Pineapple Tofu Salad

Vegan Harvest Bowl with Turmeric Dressing

Benefits of…

Walnuts

  • Walnuts are amazing for adding good fats to your diet. They also have a high amount of omega-3 fatty acids, which are a great help against cardiovascular diseases. Studies have shown that eating walnuts can help lower LDL (“bad”) cholesterol in particular, but also lower your cholesterol overall.

Pomegranate seeds

  • Pomegranate has anti-oxidant and anti-viral properties because is said to be a good source of vitamins, especially vitamin A, vitamin C, and vitamin E, as well as folic acid. Wonderful to prevent colds and other viruses typical of the fall months.

Cashews

  • A part from being so tasty, cashews are low in sugar and rich in fiber, heart-healthy fats, and plant protein. They’re also a good source of copper, magnesium, and manganese — nutrients important for energy production, brain health, immunity, and bone health.


Pomegranate Sweet Potato Salad

Pomegranate Sweet Potato Salad

Try this delicious vegan pomegranate sweet potato salad to brighten up the fall and winter days!
5 from 1 vote
Print Pin Rate
Course: dinner, lunch
Cuisine: American
Keyword: beginner friendly, healthy recipes
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Servings: 4
Calories: 492kcal

Ingredients

  • 2 Sweet potatoes diced in cubes
  • 1/2 cup Walnuts crushed
  • 1/2 cup Pomegranate seeds add more as you wish!
  • 1/2 cup Quinoa Dry - Rinse before cooking
  • 1 cup Vegetable broth
  • 3 tbsp Fresh parsley minced
  • 4-8 handfuls Baby spinach

Dressing

  • 1 cup Cashews soaked overnight
  • 1 Lemon juiced
  • 3/4 cup Water
  • 1/4 tsp Sea salt
  • 1/2-1 tbsp Maple syrup

Instructions

  • Preheat the oven to 400F/200C and line the baking sheet with parchment paper or a silicone mat. Peel and dice the sweet potatoes into small cubes. Season with just a bit of salt and pepper and bake for 25-30 minutes until fork tender and/or brown to your desired preference.
  • While the sweet potatoes cook, rinse the quinoa in a mesh strainer and add to a small saucepan with 1 cup vegetable broth. Bring the quinoa to a boil and then a light simmer.
  • Removing the seeds from the pomegranate: Begin by rolling the pomegranate on the countertop to make the seed removal much easier. Slice the pomegranate into 4 sections and peel the skin away while scooping the seeds into a small dish. The rolling of the pomegranate helps to release the seeds without too much hassle.
  • Mince the parsley and add all of the dressing ingredients into a small blender or food processor. Blend until smooth, taste test and adjust to your preference.
  • Once the quinoa and sweet potatoes are ready, let cool slightly and then toss gently with all of the ingredients. Drizzle the dressing over and serve.

Nutrition

Calories: 492kcal | Carbohydrates: 58g | Protein: 14g | Fat: 25g | Saturated Fat: 4g | Sodium: 477mg | Potassium: 1047mg | Fiber: 9g | Sugar: 13g | Vitamin A: 19210IU | Vitamin C: 31mg | Calcium: 114mg | Iron: 5mg

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 Pomegranate Sweet Potato Salad  recipe when you join The WonderMamas Meal Plan Membership!

 

Meal Plan Menus
 

Our Whole Food Plant Based Meal Plans have been created for families that are looking to stop stressing in the kitchen and get healthy the easy way! Our recipes are always kid-approved and you will be able to explore hundreds of recipes instantly when you sign up and be able to get prepping right away.

Check out our membership here.

Pomegranate Sweet Potato Salad 6
Vegan Stuffed Sweet Potatoes
Nourishing Vegan Stuffed Sweet Potatoes

Nourishing & Healthy Vegan Stuffed Sweet Potatoes with Oil-Free Cream Dressing


Hey folks, and welcome back to the blog! Today, I am thrilled to share a brand new delicious and nutritious plant powered meal with you! All you need are a few simple ingredients from the produce section and oh-so-yummy spices. I always recommend choosing high quality spices to make your meals pop even more – it’s so worth the effort.

So here’s how we tackle today’s vegan & healthy recipe:

Bake – Blend – Stuff – Drizzle!

Vegan Stuffed Sweet Potatoes
 

Find more heartwarming recipes like these Vegan Stuffed Sweet Potatoes below: 

Vegan Harvest Bowl with Turmeric Dressing

Creamy Vegan Pumpkin Pasta

Vegan Beet and Pomegranate Bowl with Cashew Creme

Benefits of…

Cauliflower

  • Cauliflower is an excellent source of vitamins and minerals, containing some of almost every vitamin and mineral that you need!!

Sweet Potatoes

  • Sweet Potatoes are highly nutritious. They are a great source of fiber, vitamins, and minerals and promote gut health, which is great for your immune system. It’s also a great food to stock up with as it lasts quite long without going bad.

Chickpeas

  • Chickpeas are an excellent source of protein, which has a variety of health benefits, ranging from weight management to bone health. They are a great choice for vegan and non-vegans alike!

Orgain Protein

What you will need for these nourishing fall vegan stuffed sweet potatoes…


Ingredients Required:

Sweet potato

Onion

Cauliflower

Chickpeas

Tahini

Spices

 


 

Vegan Stuffed Sweet Potatoes

Vegan Stuffed Sweet Potatoes

These vegan stuffed sweet potatoes are full of nourshing goodness and topped with a creamy oil free dressing!
5 from 1 vote
Print Pin Rate
Course: dinner, lunch
Cuisine: American
Keyword: beginner friendly, healthy recipes
Prep Time: 5 minutes
Cook Time: 45 minutes
Total Time: 50 minutes
Servings: 4
Calories: 461kcal

Ingredients

  • 1 Onion sliced
  • 4 Sweet Potatoes 1 for each person
  • 1 small Cauliflower head chopped into florets
  • 1 can Garbanzo beans rinsed/drained
  • 1 tsp Paprika
  • 1 tsp Cumin
  • 2-3 Handfuls Salad greens

Dressing

  • 1/2 cup Tahini
  • 3 tbsp Lemon juice
  • 2 Garlic cloves Crushed
  • 3 Medjool dates pitted (or maple syrup / sugar of choice)
  • 3/4 tsp Sea salt
  • 3/4 cup Water

Instructions

  • Preheat the oven to 400F/200C.
  • Wash and pierce sweet potatoes, rinse/drain garbanzo beans, chop onion, and slice cauliflower into florets. Toss the beans and florets in paprika and cumin powder.
  • Place the chopped onion, sweet potatoes, cauliflower and beans into the oven as is and bake for 45-50 minutes, until the sweet potatoes are fork tender.
  • Blend tahini sauce. Taste and adjust.
  • Once potatoes are done, slice in half. Stuff with equal parts onion, cauliflower florets, garbanzo beans, salad greens, and a nice drizzle of the tahini sauce.

Nutrition

Calories: 461kcal | Carbohydrates: 74g | Protein: 11g | Fat: 17g | Saturated Fat: 2g | Sodium: 601mg | Potassium: 1331mg | Fiber: 11g | Sugar: 24g | Vitamin A: 32620IU | Vitamin C: 50mg | Calcium: 152mg | Iron: 4mg

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 these Vegan Stuffed Sweet Potatoes when you join The WonderMamas Meal Plan Membership!

 

Meal Plan Menus
 

Our Whole Food Plant Based Meal Plans have been created for families that are looking to stop stressing in the kitchen and get healthy the easy way! Our recipes are always kid-approved and you will be able to explore hundreds of recipes instantly when you sign up and be able to get prepping right away.

Check out our membership here.

Vegan Stuffed Sweet Potatoes
Fall Harvest Bowl with Turmeric Dressing
Vegan Harvest Bowl with Turmeric Dressing

Fall Vegan Harvest Bowl with Turmeric Dressing


Hello beautiful and welcome back to the blog! I’m am so excited to share this perfect Fall Harvest Bowl with Turmeric Dressing recipe for you and your family!

I’m always looking for healthy recipes that are still and this fall harvest bowl with turmeric dressing fits all those needs.

You get all the vitamins from the sweet potato, the energy from the quinoa and boost your immune system with the turmeric, which is perfect to protect you and your family during these cold days. 

This fall harvest bowl with turmeric dressing recipe will come together in 40 minutes and is perfect if you are looking for pant-based goodness!

 

 

What you will need for this delicious fall inspired buddha bowl recipe…


Ingredients Required:

Sweet potato

Carrots

Beets

Quinoa

Tahini

Maple syrup

Garlic

Turmeric Powder

 


 

Find more heartwarming recipes like this Vegan Harvest Bowl below: 

Vegan Green Goddess Buddha Bowl

Vegan Pomegranate Sweet Potato Bowl

Vegan Beet and Pomegranate Bowl with Cashew Creme

Benefits of…

Turmeric

  • Turmeric Contains Bioactive Compounds With Powerful Medicinal Properties. It’s anti-inflammatory and packed full of very strong antioxidants.It is also shown to help with your skin, making it glowing and beautiful.

Sweet Potatoes

  • Sweet Potatoes are highly nutritious. They are a great source of fiber, vitamins, and minerals and promote gut health, which is great for your immune system. It’s also a great food to stock up with as it lasts quite long without going bad.

Quinoa

  • Quinoa is the super food of the century. It’s rich in fiber, minerals, antioxidants it’s the perfect food for a plant-based diet as it’s high in proteins. We love it!

 

Orgain Protein
Fall Harvest Bowl with Turmeric Dressing

Fall Harvest Bowl with Turmeric Dressing

A delicious fall inspired buddha bowl to keep you healthy and satisfied!
5 from 1 vote
Print Pin Rate
Course: dinner, lunch
Cuisine: American
Keyword: beginner friendly
Prep Time: 5 minutes
Cook Time: 40 minutes
Total Time: 45 minutes
Servings: 4
Calories: 227kcal

Ingredients

  • 1 sweet potato peeled and cubed
  • 2 carrots chopped
  • 1 beet cubed
  • 1/2 cup cup dry quinoa
  • 1 cup vegetable broth
  • Pinch Sea Salt
  • Pinch Pepper
  • 1-2 handfuls Arugula
  • 2 tbsp Hemp Hearts to serve

Dressing

Instructions

  • Preheat the oven to 400F/200C. Line a baking sheet with parchment paper or a silicone mat. Peel and cube the sweet potato and beets. Peel and chop the carrot. Line them up on the baking sheet and season with sea salt and pepper. Bake for 20 minutes, flip, and an extra 15-20 minutes until tender.
  • Cook the rinsed quinoa in 1 cup broth as per package instructions.
  • Add all of the dressing ingredients into a blender and blend until smooth. Taste test and adjust to your desired taste and consistency.
  • Once all of the prep is complete, begin to layer on a bowl! Add equal amounts quinoa, beets, sweet potato, carrots, and greens. Drizzle dressing all over and sprinkle with hemp hearts.

Notes

**Any grain will work here. Farro and Wild Rice is delicious!

Nutrition

Calories: 227kcal | Carbohydrates: 34g | Protein: 8g | Fat: 7g | Saturated Fat: 1g | Sodium: 307mg | Potassium: 510mg | Fiber: 5g | Sugar: 7g | Vitamin A: 13394IU | Vitamin C: 5mg | Calcium: 67mg | Iron: 3mg

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 Vegan Harvest Bowl with Turmeric Dressing recipe when you join The WonderMamas Meal Plan Membership!

 

Meal Plan Menus
 

Our Whole Food Plant Based Meal Plans have been created for families that are looking to stop stressing in the kitchen and get healthy the easy way! Our recipes are always kid-approved and you will be able to explore hundreds of recipes instantly when you sign up and be able to get prepping right away.

Check out our membership here.

Fall Harvest Bowl with Turmeric Dressing 6-min
vegan pumpkin pasta
Creamy Vegan Pumpkin Pasta

Fettucine Alfredo has been one of my all-time favourite comfort dishes since I was a child. Playing around and creating this fall-inspired replica for our community has been a dream! My children enjoyed every last bite as well and even asked for seconds. Could it get any better?

Are you ready to take the amazing flavour of pumpkin and turn it into a creamy pasta dish?! I know I am! Today’s recipe is creamy, filling, packed with flavour, and comes together in under 15 minutes.

All it takes is a….

Whisk – Boil – Mix – Serve!

vegan pumpkin pasta
In today’s world, we have a huge food waste problem and the Fall season is no different. There are SO many perfectly good pumpkins being tossed into the landfill when they could be donated to shelters, fed to animals, or turned into something as epic as this dish!

*p.s. If you want to learn how to make your very own homemade pumpkin puree, check out our latest blog post here. I promise you, homemade is so much better than the canned stuff and a GREAT way to avoid food waste from all of those “decoration pumpkins”. Woo hoo!

 

vegan pumpkin pasta
 

The best part about this healthy dinner recipe is the time: it could take as little as the cooking time on the package of your fettuccine noodles. While the pasta cooks, just whisk, boil, simmer, and then mix it all together! As a busy mom of two energetic little boys, this is a dream!

What you will need to make this Vegan Pumpkin Pasta:

Pumpkin Puree (Fresh or canned – Fresh is always best)

Canned Coconut Milk

Fettucine Pasta

Rosemary

Garlic powder


Check out these other amazing fall inspired dinner recipes!

Creamy Apple Carrot Soup

Broccoli and Butternut Squash Buddha Bowl

Beet & Pomegranate Buddha Bowl

 

Vegan Pumpkin Pasta

Creamy Vegan Pumpkin Pasta

This is a quick, delicious, and satisfying vegan dinner for the Fall Season!
5 from 1 vote
Print Pin Rate
Course: dinner, Main Course
Cuisine: American
Keyword: dinner in 20, easy dinner recipe
Cook Time: 10 minutes
Total Time: 10 minutes
Servings: 4
Calories: 556kcal

Ingredients

  • 16 oz fettuccine
  • 14 oz can coconut milk
  • 15 oz can pumpkin puree
  • 1 tsp dried rosemary or thyme
  • 3/4 tsp garlic powder
  • Sea salt and black pepper to taste
  • Hemp/Pepita Seeds to garnish

Instructions

  • Cook pasta noodles according to the package directions.
  • In a saucepan, add the coconut milk, pumpkin puree, herbs and garlic powder and bring the heat to medium. Whisk very well and then add in the sea salt and pepper. Taste test and adjust as needed.
  • Raise the heat to medium-high. Once it begins to simmer, reduce the heat for just a few minutes to thicken up. 5 minutes should be fine.
  • Drain the pasta and then mix well with the pumpkin cream sauce.
  • Serve in 4 serving bowls and garnish with seeds. I love to serve with this some slices of sourdough bread.

Notes

**Feel free to use light or full fan coconut milk. I prefer the full fat but both are delicious.

Nutrition

Calories: 556kcal | Carbohydrates: 93g | Protein: 17g | Fat: 12g | Saturated Fat: 8g | Cholesterol: 95mg | Sodium: 112mg | Potassium: 496mg | Fiber: 7g | Sugar: 6g | Vitamin A: 16615IU | Vitamin C: 4mg | Calcium: 67mg | Iron: 4mg

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!

 

 

 

vegan pumpkin pasta
Vegan Pumpkin Pie
Super Simple Vegan Pumpkin Pie

Super Simple & Delicious Vegan Pumpkin Pie!

If you think that baking a pie is going to take you all day long and destroy your kitchen, then you haven’t tried this vegan pumpkin pie!

All it takes is a

Blend – Pour – Bake – Chill!

So grab your vegan pie crust (or if you are so inclined, make your own!) and let’s get started. Your taste buds better be ready for this epic Autumn treat!

*p.s. If you want to learn how to make your very own homemade pumpkin puree, check out our latest blog post here. I promise you, homemade is so much better than the canned stuff and a GREAT way to avoid food waste from all of those “decoration pumpkins”. Woo hoo!

Vegan Pumpkin Pie
 

This colorful Vegan Pumpkin Pie is a big crowd favorite

The kids love it because it reminds them of candies, and it’s actually so sweet and creamy that it’s the perfect dessert for family events.

Last year I was visiting some friends for Thanksgiving, I wanted to make something special to contribute to dinner but I was so busy that I ended up on Thanksgiving day clueless about what I was bringing over.

I had some leftover pumpkin after making a Creamy Vegan Pumpkin Pasta and I quickly whipped up this wonderful cake.

All the guests ate it and asked for seconds, even after a full Thanksgiving dinner!

What you will need to make this Vegan Pumpkin Pie:

 

Pumpkin Puree (Fresh or canned – Fresh is always best)

Canned Coconut Milk

Maple Syrup

Vanilla Extract

Brown Sugar

Cinnamon 

Nutmeg

Cloves

Ginger

Sea Salt

Cornstarch

A pie crust

 


Check out these other amazing baked treats!

Healthy Vegan Brownies

Super Simple Vegan Breakfast Squares

The Best Sweet Potato Muffins Ever!

 

Benefits of…

Pumpkin

      • Pumpkin is a great source of potassium and beta-carotene, which is a carotenoid that converts to vitamin A. Vitamin A is important for normal vision, the immune system, and reproduction.

Ginger

      • The health benefits of ginger include treating nausea, easing menstrual cramps, regulating blood sugar levels, and relieving indigestion. Ginger also has antioxidant and anti-inflammatory properties, which can prevent cell damage and help ward off chronic disease.
Vegan Pumpkin Pie

Super Simple Vegan Pumpkin Pie

The easiest and most delicious pumpkin pie recipe ever!
5 from 2 votes
Print Pin Rate
Course: Dessert
Cuisine: American
Keyword: beginner friendly
Prep Time: 5 minutes
Cook Time: 1 hour
Total Time: 1 hour 5 minutes
Servings: 8
Calories: 220kcal

Ingredients

  • 15 oz Pumpkin Puree Fresh or canned - Fresh is always best
  • 1 cup Canned Coconut Milk
  • 1 tbsp coconut butter or cashew butter *This is optional but I adore it
  • 1/2 cup Maple syrup
  • 1/2 cup Brown Sugar
  • 1 tsp Vanilla Extract
  • 1 tsp Cinnamon
  • 1 tsp Ginger
  • 1/2 tsp Nutmeg
  • 1/8 tsp Cloves
  • 1/2 tsp Sea Salt
  • 3 tbsp Cornstarch
  • Pre-made pie crust

Instructions

  • Preheat oven to 350F/175C.
  • Add all of the ingredients (except for the pie crust of course) to a high speed blender and blend until smooth. Taste test and adjust to your preference.
  • Pour the mixture into the 9-inch pan lined with the pie crust (no, the pie crust is not pre-cooked).
  • Bake for 60 minutes on the middle to low rack in the oven.
  • Once the 60 minutes is up, let cool by the windowsill for 30 minutes and then chill in the refrigerator overnight.
  • Serve!

Notes

*Want to learn how to make your own pumpkin puree? Check this post out!

Nutrition

Calories: 220kcal | Carbohydrates: 37g | Protein: 1g | Fat: 8g | Saturated Fat: 7g | Sodium: 159mg | Potassium: 252mg | Fiber: 3g | Sugar: 28g | Vitamin A: 8273IU | Vitamin C: 3mg | Calcium: 55mg | 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!

 

Vegan Pumpkin Pie
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
Vegan Cranberry Muffins
Vegan Breakfast Cranberry Muffins (Moist & Delicious!)

Vegan Breakfast Cranberry Muffins

With the boys starting Forest School, Breakfast has become even more special in our home. Lunch time is spent with their little circle of friends and Mama bear picks them up when lunch is all over and cleaned up. To make each morning special and send them on their way to hike, roll in mud, and chase each other around the woods, I like to bake special treats like this one!

Muffins and pancakes are probably are favorite morning treats. I find muffins to be so much easier than pancakes so I tend to make these a LOT more! These are moist, delicious, and oh so nutritious!

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

Vegan Cranberry Muffins

The optional additions for this recipe are extra special. While these are perfect as is, it is very fun to add in some orange zest, crushed nuts, or even dried fruit! If you have them on hand, toss them right in!

Check out these other amazing baked treats!

 

 

Vegan Cranberry Muffins

 

What you will need for These Cranberry Breakfast Muffins:

Ripe Bananas

Cranberries

Flour

Oats

Vanilla Extract

Maple Syrup

Cinnamon

Baking Powder & Soda

Sea salt

 

Fun Options:

Orange Zest

Vegan Chocolate Chips

Crushed Nuts

 

Vegan Cranberry Muffins

Vegan Cranberry Breakfast Muffins

These muffins will make any breakfast extra special for you family. Super moist, delicious and nutritious!
5 from 1 vote
Print Pin Rate
Course: Breakfast, Dessert, Snack
Cuisine: American
Keyword: beginner friendly, family friendly, kid approved
Prep Time: 5 minutes
Cook Time: 18 minutes
Total Time: 23 minutes
Servings: 12
Calories: 98kcal

Ingredients

  • 1/2 cup Non-dairy Milk
  • 3-4 Ripe Bananas Pureed or mashed very well - Should fill 1 full cup
  • 1 tsp Vanilla Extract
  • 1/4 cup Maple Syrup
  • 1 cup Pastry Flour **See Notes for Wheat-Free Flour Options
  • 1/3 cup Rolled oats
  • 2 tbsp Hemp hearts
  • 1/2 tsp Cinnamon powder
  • 1/4 cup Cranberries
  • 1.5 tsp Baking Powder
  • .5 tsp Baking soda
  • .5 tsp Sea Salt

Instructions

  • Preheat oven to 350F/175C. Prep a muffin tin.
  • Add the bananas and all wet ingredients (NOT the cranberries) to a blender and blend until smooth. Set aside.
  • Combine all of the dry ingredients together (except the cranberries) and mix well. Pour the blended mixture over the dry and mix well.
  • Fold the cranberries into the mixture.
  • Add equal amounts of the mixture to the muffin tin and bake for 18-19 minutes, until cooked through.
  • Remove from heat and let cool for 10 minutes.
  • I love to serve our muffins with morning tea or apple cider. They are delicious with vegan butter too (if you have some on hand!).

Notes

**If using spelt flour, please increase amount to 1 1/4 cups.
 

Nutrition

Calories: 98kcal | Carbohydrates: 22g | Protein: 2g | Fat: 1g | Saturated Fat: 1g | Sodium: 156mg | Potassium: 217mg | Fiber: 1g | Sugar: 8g | Vitamin A: 58IU | Vitamin C: 4mg | Calcium: 53mg | Iron: 1mg

Find more healthy vegan recipes like these Cranberry Breakfast Muffins when you join The WonderMamas Meal Plan Membership!

Click on the image above or click here!

 

Pin this recipe here!

 

Vegan Cranberry Muffins

Vegan Cranberry Muffins