Vegan White Bean Basil Dip
Vegan White Bean Basil Dip

Vegan White Bean Basil Dip

Our garden is STOCKED with fresh basil and fresh parsley and I have been having a blast whipping up new and exciting dips for the boys and I to enjoy! This one is packed with basil, white beans, lemon and garlic. How delicious does that sound?

I love using cannellini beans for this specific dip because they are so moist and lovely to blend, but you can also use garbanzo beans and great northern white beans. My recommendation is to cook the garbanzo beans at home for dips because you have the full power to cook them a bit longer to soften them up a bit more! I love to use my instant pot and I will soak them first and then pressure cook them for 12 minutes. Once finished, they are at the perfect tenderness to blend into a delicious oil-free dip.

Tahini is optional but I do recommend using at least a tbsp of it. I love the earthy taste of tahini, so I will usually add more as the processor is mixing the dip together. It is all up to you!

Vegan White Bean Basil Dip
 

Love this Vegan White Bean Basil Dip? Check out these other amazing treats!

Vegan Cheese Sauce Loaded with Veggies!

Green Goddess Dressing

Avocado and Parsley Chimichurri 

In search of a Food Processor to make all of your vegan dip and sauce 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 for this Vegan White Bean Basil Dip:

 

Ingredients Required:

White Beans

Garlic

Basil

Tahini

Lemons

Sea Salt

Onion Powder

 

Vegan White Bean Basil Dip

Vegan White Bean Basil Dip

This is the simplest and most delicious veggie dip ever!
5 from 1 vote
Print Pin Rate
Course: Dip, Side Dish
Cuisine: American
Keyword: beginner friendly, herb dip, Oil Free, whole food plant based dip
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 10
Calories: 80kcal

Equipment

  • Food Processor

Ingredients

  • 2 cans white beans I chose to use cannellini beans
  • 1 handful fresh basil stems removed. I use a big handful!
  • 2 garlic cloves peeled and pressed
  • 2 tbsp lemon juice About 1/2 a lemon
  • 1 tbsp tahini Feel Free to use more!
  • 1/2 tsp sea salt
  • 1/4 tsp onion powder

Instructions

  • Place all of the ingredients into a food processor and process until smooth. Taste test and adjust to your desired preference. Enjoy with carrots, cucumber, celery, or even rice cakes!

Notes

**Garbanzo beans, cannellini beans, and great northern white beans are all great options for this dip. Each will offer a new taste but all delicious. I recommend trying them all!
**Parsley is another wonderful option for herb of choice.
This will last 5 days in the refrigerator, sealed.

Nutrition

Calories: 80kcal | Carbohydrates: 13g | Protein: 5g | Fat: 1g | Saturated Fat: 1g | Sodium: 120mg | Potassium: 287mg | Fiber: 3g | Sugar: 1g | Vitamin A: 11IU | Vitamin C: 1mg | Calcium: 48mg | 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 Basil Bean Dip when you join The WonderMamas Meal Plan Membership!

a href=”https://www.wondermamas.com/meal-plans/”>
 

Check out our meal plans here!

Vegan White Bean Basil Dip
No-Bake Vegan Chocolate Chip Cookies
No-Bake Vegan Chocolate Chip Cookies

No-Bake Vegan Chocolate Chip Cookies

Does anyone else get hit with a cookie craving once in a while? 

These No-Bake Vegan Chocolate Chip Cookies are perfect to whip up when you need to satisfy your sweet tooth. 

 Everyone’s bellies will be happy once they take a bite of these tasty treats!

Enjoy these delicious No-Bake Vegan Chocolate Chip Cookies made with plant-based ingredients. The recipe is perfect for dessert or for your mid-day cookie fix!

 

No Bake Vegan Chocolate Chip Cookies

The best part about these cookies is that they do not require any baking at all. Just pop them into the freezer or refrigerator and they will be ready to snack on whenever the cravings hit!

The peanut butter and oats makes these cookies super filling and satisfying while the cocoa powder and chocolate chips help to calm any sugar cravings you or your little ones may be having. You can also roll these into energy bite balls and no-bake protein bars! A super versatile vegan recipe.

Mash the banana and toss all of the ingredients into a bowl and begin mashing together with your hands (I love to use my hands!) or a wooden spoon until well mixed. Roll into 1 tbsp balls, flatten, and freeze or refrigerate!

 

What you will need for these No-Bake Vegan Chocolate Chip Cookies…

Ingredients Required:

Creamy natural peanut butter

Banana

 Maple Syrup

Cacao powder

Vanilla extract

Non-dairy Milk

Rolled Oats

Ground flax seeds

Chia seeds

Sea salt

Vegan chocolate chips

No-Bake Vegan Chocolate Chip Cookies

No-Bake Vegan Chocolate Chip Cookies

A tasty dessert or delicious snack!
5 from 1 vote
Print Pin Rate
Course: Dessert
Cuisine: American
Keyword: 5 minute burgers, chocolate chip cookies, cookies, easy cookie recipe, no bake, oatmeal cookies, vegan cookies
Prep Time: 10 minutes
Total Time: 2 hours 10 minutes
Servings: 15 cookies
Calories: 141kcal

Ingredients

  • ½ cup Creamy natural peanut butter
  • cup Ripe banana mashed
  • 2 tbsp Maple syrup or agave syrup
  • ¼ cup Non-dairy milk
  • 3 tbsp Unsweetened cacao powder or cocoa powder
  • 1 tsp Vanilla extract
  • 2 cup Oats
  • 2 tbsp Ground flax seed
  • 2 tbsp Chia seeds
  • ¼ tsp Sea salt
  • 2 tbsp Vegan chocolate chip or nuts

Instructions

  • In a mixing bowl, mash the banana with a fork or masher until smooth. Add in all of the remaining ingredients and mix well. I love to use my hands.
  • Scoop out 1 tbsp and roll into a ball in your hands. Flatten a bit and then either place on a plate with a piece of parchment paper over it or using a silicone baking mat. I like to use a silicone muffin baking tin, it works great.
  • Refrigerate about 2 hours to help them set (or freeze for up to 30 minutes, and then move to the refrigerator for 45 minutes).
  • Keep in the fridge for about 5 days. Keep in freezer for longer lasting.

Nutrition

Calories: 141kcal | Carbohydrates: 16g | Protein: 5g | Fat: 8g | Saturated Fat: 2g | Sodium: 85mg | Potassium: 142mg | Fiber: 3g | Sugar: 5g | Vitamin C: 1mg | Calcium: 37mg | Iron: 1mg

No Bake Vegan Chocolate Chip Cookies

Find more sweet recipes below:

Vegan Sweet Potato Muffins

Super Simple Pancake Recipe

Blueberry Banana Smoothie Recipe

Benefits of…

Oats

  • Balanced nutritional profile with plenty of vitamins, minerals and antioxidants including manganese, phosphorous, magnesium, copper, iron and zinc.
  • Great source of carbs, protein and fiber to keep your body energized and satisfied.
  • Known to reduce blood pressure with the help of the antioxidant Avenanthramides.

Chia Seed

  • Chia seeds are among the healthiest foods on the planet!
  • Loaded with fiber, protein, omega-3 fatty acids and various micronutrients.
  • High in antioxidants.
  • Chia seeds are 40% fiber by weight, making them one of the best sources of fiber in the world.
  • By weight, chia seeds are 14% protein which is fantastic for a plant protein source.
  • Chia seeds are very high in the omega-3 fatty acid ALA.

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

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.

 

No-Bake Vegan Chocolate Chip Cookies
Super Simple Vegan Breakfast Squares
Super Simple Vegan Breakfast Squares

Super Simple Vegan Breakfast Squares!

Are you ready to try one of the boys favourite breakfast recipes?! These super simple vegan breakfast bars have been a hit for quite some time and I am so thrilled to finally have taken some photos to share this recipe!

The boys call this recipe “chocolate cake” and request it almost every single morning (and night haha). It comes together extremely quickly and takes just a few pantry staples. Enjoy!

These delicious vegan breakfast bars will come together in under 20 minutes with minimal ingredients that you already likely have stocked up in your kitchen. 

Super Simple Vegan Breakfast Squares

Alessandro is posing with a freshly baked batch of his favourite bars! I like to add a small handful of vegan chocolate chips and crushed walnuts to these. I have also played around with nut/seed butter, pecans, sunflower seeds, chia seeds, hemp hearts, and fruit! They ALL worked.

I would love to know how these breakfast bars turned out for you and your own family! Feel free to share this Pinterest pin or blog post with any of your friends and family who you think would love to try them out 🙂

Feel free to tag us on Instagram via #veganwondermamas or even join our facebook page here and share your photos with the community!

Super Simple Vegan Breakfast Squares

 

What you will need for these Super Simple Vegan Breakfast Squares

Ingredients Required:

Rolled Oats

Flour

Bananas

Applesauce

Apple cider vinegar

Baking powder

Vanilla extract

Maple Syrup

 

Super Simple Vegan Breakfast Squares

Super Simple Vegan Breakfast Squares

These will be your new favorite breakfast recipe!
5 from 1 vote
Print Pin Rate
Course: Breakfast, Dessert, Snack
Cuisine: American
Keyword: beginner friendly, Budget Friendly, easy breakfast
Prep Time: 5 minutes
Cook Time: 12 minutes
Total Time: 17 minutes
Servings: 12 squares
Calories: 162kcal

Ingredients

  • 1 banana mashed
  • 1.5 cups non-dairy milk
  • 1.5 cups rolled oats
  • 1.5 cups flour
  • .5 cups apple sauce
  • 3-5 tbsp maple syrup Can substitute for brown sugar or any sugar of choice.
  • 1.5 tbsp apple cider vinegar
  • 1 tbsp flax seed meal + 2.5 tbsp water (optional but I love the nutritonal value of flaxmeal)
  • 1.5 tsp baking powder
  • Pinch Sea salt
  • 1 tsp vanilla extract
  • 4 tbsp chocolate chips or nuts/seeds

Instructions

  • Preheat oven to 375F/190C. Line a baking sheet with parchment paper OR prep a large sized rectangular baking dish (15x10). You an also opt to use two smaller sized baking dishes. Just be sure to prep whatever you choose to use so the bars do not stick.
  • Grab a mixing bowl and begin to mash the banana until smooth. Stir in the non-dairy milk, apple sauce, apple cider vinegar, and vanilla extract and mix until smooth.
  • Stir in the remaining ingredients, including the chocolate or nuts/seeds and mix well. Pour into the baking dish or right onto a baking sheet lined with parchment paper and even out with a spatula.
  • Bake between 12-16 minutes. To check when the squares are done, simply insert a toothpick or sharp knife and remove. If it is clean with just a hint of moisture, then you are good to go. If the squares are not yet finised at the 16 minute mark, bring the heat up to 400F/200C for just a couple of minutes.
  • Let cool for 10 minutes before slicing and serving. I love to serve these with a drizzle of maple syrup, sliced berries, sliced bananas, crushed nuts, or even coconut shavings.

Notes

**I have yet to try blended up medjool dates with this one but if I was going to, I would add all of the wet ingredients PLUS the medjool dates into a food processor and blend until smooth. Then I would follow the recipe as stated. I'm sure this would be amazing!

Nutrition

Calories: 162kcal | Carbohydrates: 30g | Protein: 4g | Fat: 3g | Saturated Fat: 1g | Cholesterol: 1mg | Sodium: 21mg | Potassium: 212mg | Fiber: 2g | Sugar: 9g | Vitamin A: 133IU | Vitamin C: 3mg | Calcium: 87mg | Iron: 1mg

 

Find more breakfast recipes below:

Our top 3 favourite overnight oat recipes!

Vegan Sweet Potato Muffins

Super Simple Vegan Pancakes

5 Ingredient Vegan Banana Bread

 

Benefits of…

Oats

  • Balanced nutritional profile with plenty of vitamins, minerals and antioxidants including manganese, phosphorous, magnesium, copper, iron and zinc.
  • Great source of carbs, protein and fiber to keep your body energized and satisfied.
  • Known to reduce blood pressure with the help of the antioxidant Avenanthramides.

Flax Seed

  • Flaxseed is an excellent source of omega-3! We love to include in baking, smoothies and oatmeal recipes. 1 tablespoon of flaxseed will give you a healthy dose of 1.3 grams of protein, fiber, B vitamins and, of course, omega-3 fatty acids! 

Child smiling with food

Find more healthy vegan recipes like these Super Simple Vegan Breakfast Bars when you join The WonderMamas Meal Plan Membership!

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.

 

Super Simple Vegan Breakfast Squares
vegan sweet potato muffins
Vegan Sweet Potato Muffins

Super Simple and Delicious Vegan Sweet Potato Muffins

These sweet potato muffins have been causing quite a stir on our social media pages lately haha. My children are head over heels in love with these! Every time they see mommy mashing up a sweet potato, they know that some yummy muffins are coming.

Is there anything cuter than two little humans singing “do you know the muffin man?” while whipping up some homemade vegan sweet potato muffins? I think not! And what’s even better, as soon as they are ready to eat, the kids just come running! The muffins are THAT good. Picky eater approved!

These delicious vegan sweet potato muffins will come together with minimal ingredients that you already likely have stocked up in your pantry!
Let’s get started!

 

vegan sweet potato muffins

 

The boys were waiting for these vegan sweet potato muffins to cook with their oven mitts on and everything, it was adorable!

The first thing that you will need to do is to cook the sweet potato until tender. You can do this three different ways:

Baking, steaming, or microwaving!

Baking:

200C/400F. If baking, feel free to bake whole with the skin or peeled and diced. For the whole potato, simply place on a baking sheet, poke a few holes in them, and bake for approximately 40 minutes until fork tender. For the diced potato, simply line up on a baking sheet and bake for about 20 minutes until fork tender.

Steaming:

Feel free to steam whole or sliced. If steaming whole, you will need about 25-30 minutes. If steaming diced, you will need about 15 minutes.

Microwaving:

Keep the sweet potato whole and do not dice up. Wash your sweet potatoes thoroughly and poke holes in them. Microwave them for five minutes on high heat and let them sit for a minute or two. Poke them gently with a fork and, if they’re not cooked through, cook them on high for one minute at a time until soft.

Once the sweet potato is fork tender, you are ready to get baking!

vegan sweet potato muffins

Feel free to add anything you wish to these muffins as well. Nuts, seeds, chocolate chips, dried fruit, and even coconut work beautifully in this recipe. I love to add just a few chocolate chips to the top of each muffin and press them in with the back of a spoon.

This makes every first bite just heavenly!

What you will need to make these vegan sweet potato muffins…

Ingredients Required:

Sweet Potatoes

Non-dairy milk

Flour

Baking Powder

Cinnamon

Brown Sugar

Sea Salt

Walnuts (can omit or sub for any nut/seed)

vegan sweet potato muffins

Vegan Sweet Potato Muffins

These will be your new favorite breakfast muffin!
5 from 1 vote
Print Pin Rate
Course: Breakfast, Dessert, Snack
Cuisine: American
Keyword: beginner friendly, Budget Friendly, easy breakfast
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 12
Calories: 99kcal

Equipment

  • Food Processor

Ingredients

  • 2 cups sweet potatoes peeled and diced (Roughly 1 1/4 cups of MASHED sweet potatoes)
  • 3/4 cup non-dairy milk
  • 1/3 cup walnuts
  • 1/3 cup brown sugar start with this amount and adjust
  • 1.5 cups whole wheat or all purpose flour
  • 3 TSP baking powder
  • 1 TSP cinnamon powder
  • 1 TSP vanilla extract
  • Pinch of sea salt

Instructions

  • Either steam, bake or microwave the sweet potatoes until fork tender. Check the notes for detailed instructions*
  • Let cool and then pop into the food processor with the non-dairy milk and vanilla. Process until smooth.
  • Preheat oven to 350F/175C. Prep muffin tin if needed.
  • Toss in remaining ingredients and pulse 5-6 times until well combined. Using a spatula, mix the last remaining bits of flour that need to be stirred in and then taste test. **You can also move all of the ingredients over to a separate bowl and stir until well mixed. This will depend on how big your food processor is, if the blade is removable, and your preference!
  • Taste adjust as you see fit.
  • Pour directly into the muffin tin. If you would like to add in some chocolate chips on the top, add just about 4-5 and then push them in slightly with a spoon or with the tip of your finger.
  • Bake for 25-30 minutes until a toothpick or sharp knife comes out clean. Let cool and serve!

Notes

*The first thing that you will need to do is to cook the sweet potato until tender. You can do this three different ways: Baking, steaming, or microwaving!
Baking200C/400F. If baking, feel free to bake whole with the skin or peel and diced. For the whole potato, simply place on a baking sheet, poke a few holes in them, and bake for approximately 40 minutes until fork tender. For the diced potato, simply line up on a baking sheet and bake for about 20 minutes until fork tender.
Steaming:Feel free to steam whole or sliced. If steaming whole, you will need about 25-30 minutes. If steaming diced, you will need about 15 minutes.
Microwaving:Keep the sweet potato whole and do not dice up. Wash your sweet potatoes thoroughly and poke holes in them. Microwave them for five minutes on high heat and let them sit for a minute or two. Poke them gently with a fork and, if they’re not cooked through, cook them on high for one minute at a time until soft.
**If using whole cooked sweet potato, you will use about 1 1/4 cup of PACKED mashed sweet potato
***Tip: if you happen to use too much sweet potato, you will notice that the inside of the muffins become a bit "mushy". It's cool. Just pop these in the fridge overnight and they will be perfectly fine in the morning.

Nutrition

Calories: 99kcal | Carbohydrates: 18g | Protein: 2g | Fat: 3g | Saturated Fat: 1g | Sodium: 23mg | Potassium: 260mg | Fiber: 1g | Sugar: 7g | Vitamin A: 3203IU | Vitamin C: 2mg | Calcium: 94mg | Iron: 1mg

Find more amazing posts below:

What My Vegan Children Eat: Guide for New Mamas

Vegan Kid Recipes: 7 Recipes under 20 minutes!

Overnight Oats: Our Top 3 Family Favourites!

 

Benefits of…

Sweet Potatoes

  • A rich source of fiber which promotes a healthy digestive system.
  • Contains many vitamins and minerals including iron, calcium, selenium, and they’re a good source of most of our B vitamins and vitamin C.
  • High in an antioxidant known as beta-carotene, which converts to vitamin A once consumed!

Walnuts

  • A rich source of fiber which promotes a healthy digestive system.
  • Great source of Omega-3’s. Woohoo! 2.5 grams per 1 ounce.
  • The polyphenols in walnuts can help fight this oxidative stress and inflammation!
  • It contains many vitamins and minerals including iron, calcium, selenium, and they’re a good source of most of our B vitamins and vitamin C.
  • High in antioxidants. The highest of any other nut!

vegan sweet potato muffins

Find more healthy vegan recipes like these Vegan Sweet Potato Muffins when you join The WonderMamas Meal Plan Membership!

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 sweet potato muffins
Vegan Carrot Cake Bites
Vegan Carrot Cake Bites

Vegan Carrot Cake Bites

These Vegan Carrot Cake Bites are just what you need this upcoming Easter and Easter week! 

As many of you know, I LOVE dessert but I’m not much for spending hours in the kitchen baking up anything that I can potentially make in 5 minutes. I have actually found a way to turn nearly every cake I love into energy bites and I am thrilled about it! 

Not only will these Carrot Cake Bites work as dessert, but they can also work for Easter week snacks! I even hide these in the backyard (wrapped up in little Vonuva Plant-Based Wax Wraps) for the boys to find instead of eggs haha. They LOVE it! You can even add vegan chocolate chips and I really do recommend doing that for a fun twist. 

Anywho, Have a Very Happy Easter!

These delicious Vegan Carrot Cake Bites will come together in under 10 minutes with minimal ingredients that you already likely have stocked up in your kitchen (if you don’t have these stocked yet, I highly urge you to do so for all of the energy ball recipes to come!).

 

Vegan Carrot Cake Bites

What you will need for this Carrot Cake Recipe…

Ingredients Required:

Carrots

Pecans

Medjool dates

Desiccated Coconut

Carrots

Vanilla Extract

Cinnamon

Nutmeg

 

Vegan Carrot Cake Bites

Vegan Carrot Cake Recipe

Sometimes we want our cake without the hour baking time, am I right? Well give these a shot! Carrot cake energy balls made with shredded carrots and medjool dates.
5 from 1 vote
Print Pin Rate
Course: Dessert, Snack
Cuisine: American
Keyword: Healthy, quick
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 12 balls
Calories: 197kcal

Equipment

  • Food Processor

Ingredients

  • 1 cup Carrots Peeled, shredded and squeezed
  • 1.25 cups Medjool dates packed and pitted
  • 2.25 cups Pecans Any nut will do here
  • 1/4 cup Coconut Shreds Optional but delicious
  • 1.5 tsp Vanilla Extract Alcohol Free Option
  • 1 tsp Cinnamon
  • 1/4 tsp Nutmeg
  • Pinch Sea Salt

To Roll

  • 1/2 cup Powdered Sugar Can substitue for extra coconut shreds OR easter sprinkles!

Instructions

  • To start, add in the medjool dates and pulse 4-5 times until broken down into small pieces.
  • Next, add in the Pecans, Cinnamon, Nutmeg, Sea salt, Vanilla Extract, and Coconut shreds. Pulse until broken down into a semi-fine meal.
  • Add in the carrots and process until well combined (I would say 2-3 pulses).
  • Begin to scoop out 1-2 tbsp amount from the mixture and roll into balls. They will be sticky! Lay on a plate lined with parchment paper or a silicone mat.
  • Roll each ball in the powdered sugar and set in the refrigerator to set. Store in the refrigerator in an airtight container.

Nutrition

Calories: 197kcal | Carbohydrates: 20g | Protein: 2g | Fat: 13g | Saturated Fat: 1g | Sodium: 8mg | Potassium: 217mg | Fiber: 3g | Sugar: 16g | Vitamin A: 1815IU | Vitamin C: 1mg | Calcium: 28mg | Iron: 1mg

Benefits of…

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.

Medjool Dates 

  • Excellent nutritional profile including 2 grams of protein, 7 grams of fiber, and a great source of potassium, magnesium, copper, manganese, iron and vitamin B6!
  • Loaded with dietary fiber to keep you full and satisfied
  • Loaded with antioxidants that protect your cells from free radicals, which are unstable molecules that may cause harmful reactions in your body and lead to disease.
  • A low glycemic index which is great for blood sugar control
  • Medjool dates have been proven to give you an immediate boost of energy (I use it for my pre-workouts!)
  • Plus many other benefits!

 

Vegan Carrot Cake Bites

Find more healthy vegan recipes like these Carrot Cake Bites when you join The WonderMamas Meal Plan Membership!

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.

Find more dessert recipes below:

5-Minute Vegan Valentines Day Cake

Super Simply Delicious Vegan Banana Bread

Vanilla Cranberry Bites

 

Vegan Carrot Cake Bites
perfect vegan cranberry muffins
The Perfect Vegan Cranberry Muffins

The Perfect Vegan Cranberry Muffins

Jump to Recipe

There’s nothing worse than getting all of your ingredients together for a DELICIOUS looking recipe only to finish 45 minutes later (because baking with kids is hard enough already, let alone when they want to help every step of the way) and take a bite into the driest, most disgusting muffins ever.

Healthy food doesn’t have to suck. I promise. At least….not with these Perfect Vegan Cranberry Muffins!

The moisture in this recipe comes from good ol’ soy/coconut or whatever non-dairy type of yogurt you choose. I really like a vanilla soy yogurt in this recipe but you can use any unsweetened yogurt as well. This will make the muffins absolutely delicious.

Moist Vegan Cranberry Muffins

I am a big fan of “less is more” in recipes but I do regret not adding in more cranberries to these lovely ladies. Next time I will add in another handful!

 

If you are not a big cranberry fan, you can opt to substitute for anything else your heart desires. Chocolate works every single time (or you can do both), nuts, seeds, raisins, or even fresh berries like blueberries, strawberries, raspberries or even black berries. The options are endless.

 

Moist Vegan Cranberry Muffins

The Perfect Vegan Cranberry Muffins

These are the perfect breakfast or dessert choice for the entire family!
5 from 1 vote
Print Pin Rate
Course: Breakfast, Dessert, Snack
Cuisine: American
Keyword: easy breakfast, kid approved, vegan snacks
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 12
Calories: 128kcal

Ingredients

  • 1 cup all purpose flour
  • 1 cup rolled oats blended into a flour
  • 1/2 cup coconut shreds
  • 2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/4 tsp sea salt
  • 1/3 cup dried cranberries
  • 1 cup vanilla vegan yogurt
  • 1/3 cup non-dairy milk sweetened or unsweetened
  • 1/2 cup maple syrup

Instructions

  • Preheat oven to 350F/175C.
  • You will need two bowls: One for the wet ingredients and one for the dry ingredients. Once each are well mixed, go ahead and add the wet to the dry and mix again.
  • Fill the muffin pan with the mixture. I like to use a silicone muffin pan to avoid using oils or parchment paper. If using a traditional muffin pan, be sure to grease or line with parchment paper.
  • Bake for 20 minutes. Let sit for 5-10 minutes before serving.

Notes

**These will last in the refrigerator for 5 days. 
**This recipe was inspired by the AMAZING Dianne Wenz from Diane's Vegan Kitchen. Try her recipe....it'll blow your socks off. 

Nutrition

Calories: 128kcal | Carbohydrates: 25.62g | Protein: 4.04g | Fat: 1.1g | Saturated Fat: 0.33g | Cholesterol: 1.09mg | Sodium: 107.57mg | Potassium: 142.34mg | Fiber: 1.18g | Sugar: 11.24g | Vitamin A: 36.69IU | Vitamin C: 0.47mg | Calcium: 79.79mg | Iron: 0.87mg

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Vegan Goji Berry & Mixed Nut Energy Balls

Vegan Goji Berry & Mixed Nut Energy Balls

Our family adores energy balls and we create new ones each week with various ingredients: dried fruit, nuts, chocolate, coconut, Medjool dates, nut/seed butter and more!

The boys have fallen head over heels in love with Goji Berries and so I decided to create an energy ball with these little miracle workers. Goji berries have a very long history in Ancient China and have been used for eye, liver and kidney issues.

They are a great source of Vitamin C, Iron, and Fiber and contain all 8 essential amino acids!!

Vegan Goji Berry & Mixed Nut Energy Ball

I decided to add as many goodies as possible to these energy balls: Dates, Almonds, Cashews, Chocolate, and Coconut!

 

Further Benefits of Goji Berries

Goji Berries

  • Just one ounce of these berries will fulfill 10% of your daily protein requirements!
  • The high amount of vitamin C is great to boost your immune system and protect you and your little ones from the flu.
  • These berries can aid in weight loss. The sweet and yummy taste (plus the added fiber) can help you to have an easier transition from processed sugar to whole foods. Our family LOVES to snack on these!
  • Goji berries contain a special antioxidant called zeaxanthin (this antioxidant gives them their beautiful and bright color). Antioxidants protect cells against breaking down when they’re exposed to elements such as smoke and radiation.
  • Goji berries are fantastic for lowering blood sugar and avoiding sugar crashes. They can also improve sugar tolerance if you slowly substitute these for the processed sugar snacks!
So now that we have talked about this amazing superfood, let’s get to blending and rolling these amazing Vegan Goji Berry & Mixed Nut Energy Balls!

 

Let the Food Processor do all of the work! Just keep processing until a dough ball like this forms 🙂

 

Vegan Goji Berry and Mixed Nut Energy Balls

These are a must try energizing bite to add to your family's weekly meal plans! Great for the kids lunch boxes or an afternoon pick me up!
5 from 1 vote
Print Pin Rate
Course: Snack
Cuisine: American
Keyword: beginner friendly, energy ball, kid friendly
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 12
Calories: 70.15kcal

Ingredients

Instructions

  • Start by removing the seeds from the medjool dates and adding to the food processor. Follow this by tossing in all of the remaining ingredients.
  • Turn the food processor on and allow it to do all the work for you. If you need to stop to scrape down the sides, go right ahead. Continue to food process the mixture until a dough like ball is formed.
  • Once the dough is formed, remove from procesor and take either a 1 tsp or 1 tbsp (depending on the size you want) amount and roll into balls. You can leave as is or you can roll in some coconut shreds as shown. The balls will be quite sticky so I do recommend rollling them in some sort of a powder/shreds. Feel free to use cacao powder, coconut shreds, pulsed nuts, powdered sugar or whatever else you want!
  • Store in the refrigerator to set and also to keep for the week. I like to keep mine stored in an airtight glass container. These are fantastic for snack lunch boxes, mid-afternooon pick me ups or even as a quick out the door energy boost!

Notes

**Can sub out any nuts for seeds.
**Can sub goji berries for any dried fruit you have on hand. 

Nutrition

Calories: 70.15kcal | Carbohydrates: 11.84g | Protein: 1.14g | Fat: 2.8g | Saturated Fat: 0.95g | Sodium: 0.34mg | Potassium: 108.01mg | Fiber: 1.34g | Sugar: 9.62g | Vitamin A: 18.25IU | Calcium: 15.87mg | Iron: 0.48mg

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Vegan Goji Berry Energy Balls

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

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Vegan Cheese Sauce with Vegetables

Vegan Cheese Sauce Loaded with Vegetables!