vegan coconut potato curry
Vegan Coconut Potato Curry

Our Favorite Vegan Coconut Potato Curry!

This is the perfect dinner for a Fall evening! In under 20 minutes, your family will be enjoying the amazing flavor of spices, coconut, potatoes, lentils, and more! Kid approved, Mama approved, and non-vegan approved. Yay!

vegan coconut potato curry

 

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!

vegan coconut potato curry

Vegan Coconut Potato Curry

This is the perfect dinner for a Fall evening! In under 20 minutes, your family will be enjoying the amazing flavor of curry, coconut, potatoes, lentils, and more!
5 from 2 votes
Print Pin Rate
Course: Main Course
Cuisine: Mediterranean
Keyword: easy, quick, vegan
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Servings: 6
Calories: 299kcal

Ingredients

  • 1 red onion diced
  • 1 small knob ginger peeled and minced
  • 2 cloves garlic minced
  • 1 head broccoli sliced into florets
  • 5-6 large Yukon potatoes diced (any potato will do)
  • 1 can lentils rinsed and drained
  • 1 can coconut milk full fat
  • 1 can diced tomatoes
  • Juice of 1/2 lime or more!
  • 2 cups vegetable broth
  • 1 tbsp curry powder
  • 1/2 tsp turmeric powder
  • 1/2 tsp sea salt
  • Avocado and hemp seeds to top

Instructions

  • Sauté onions, ginger, and garlic in 1/4 cup vegetable broth. Add more if needed.
  • Once soft, pour in spices, coconut milk, diced tomatoes, broth, potatoes, and broccoli. Bring to boil and simmer for 15 minutes.
  • After 15 minutes, add in lentils and simmer for 5 more minutes.
  • Pour into individual serving bowls and top with sliced avocado, hemp seeds and a squeeze of lime.

Nutrition

Calories: 299kcal | Carbohydrates: 35g | Protein: 9g | Fat: 17g | Saturated Fat: 14g | Sodium: 664mg | Potassium: 1252mg | Fiber: 9g | Sugar: 7g | Vitamin A: 889IU | Vitamin C: 116mg | Calcium: 133mg | Iron: 8mg

 

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

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

Check out our meal plans here!

 

 

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homemade nut butter
How To Make Your Own Homemade Nut and Seed Butter!

Homemade Nut and Seed Butter

Nuts and seeds are natural power-packs of nutrients like vitamins, minerals, antioxidants, healthy fats, protein and fiber, which help children grow, develop and learn. Regularly eating nuts/seeds as part of an overall healthy diet can help to reduce cholesterol, regulate blood pressure, reduce the risk of diabetes and heart disease, maintain regular bowel movements and even support bone health! Raw or dry-roasted and unsalted nuts/seeds are the healthiest option. Added salt or sugar should be avoided where possible.

Here are some amazing recipes to try to ensure your babes (and you) are only eating the BEST!

Homemade Nut butter

Quick Tips & Tricks

You never need to roast! Roasting is just an extra step to a more flavorful nut butter. I have had all of these kinds of butter all-natural (nuts/seeds straight the into food processor) and have loved every single bite. Test out what works for you!

First the nuts/seeds will crumble, then it will look like a course meal, and then a big crazy looking ball. You need to have patience and let it keep going! Soon you will have a beautiful creamy nut butter that the entire family will love!

While many companies add in corn syrup and nasty additives, you have the option of adding amazing natural spices like cinnamon, pumpkin spices, and more! Have so much fun with it 🙂

 

In search of a Food Processor to make all of your nut/seed butter 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
 

 

How To Make Your Own Peanut Butter

Peanut Butter

Easy, Quick and Delicious!
5 from 1 vote
Print Pin Rate
Course: Breakfast, how to, Snack
Cuisine: American
Keyword: easy vegan pasta, homemade nut butter, quick
Cook Time: 10 minutes
Total Time: 10 minutes
Servings: 15
Calories: 118kcal

Equipment

  • Food Processor

Ingredients

  • 2 cups unsalted shelled peanuts OR dry roasted peanuts your choice!
  • 2 tbsp maple syrup
  • Pinch of Salt

Instructions

  • Add peanuts to a food processor/high-speed blender and let it run for about 1 minute.
  • Stop and scrape down the sides.
  • Food process/blend again for another 5 minutes, until creamy.
  • If you would like to add a little bit of maple syrup or a pinch of salt, add now and food process/blend again for 30 more seconds.

Notes

Store in a mason jar in the refrigerator and consume within 1 month.

Nutrition

Calories: 118kcal | Carbohydrates: 5g | Protein: 5g | Fat: 10g | Saturated Fat: 1g | Sodium: 5mg | Potassium: 151mg | Fiber: 2g | Sugar: 2g | Calcium: 24mg | Iron: 1mg

How to make your own cashew butter

How To Make Your Own Cashew Butter

Quick, Easy and Delicious!
5 from 1 vote
Print Pin Rate
Course: how to, Snack
Cuisine: American
Keyword: easy, how to make your own cashew butter, quick
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 15
Calories: 143kcal

Equipment

  • Food Processor

Ingredients

  • 3 cups unsalted cashews

Instructions

  • Add cashews to food processor and process for 1-2 minutes. Scrape down the sides and process again. Continue to scrape down sides every few minutes until about 12 minutes have passed. Let the food processor run until the cashew butter is very creamy. If this is your first time, add one more minute to when you THINK it is down. I promise it can get creamier!

Notes

Store in a mason jar in the refrigerator for up to 4 weeks.

Nutrition

Calories: 143kcal | Carbohydrates: 8g | Protein: 5g | Fat: 11g | Saturated Fat: 2g | Sodium: 3mg | Potassium: 170mg | Fiber: 1g | Sugar: 2g | Vitamin C: 1mg | Calcium: 10mg | Iron: 2mg

How To Make Your Own Almond Butter

How To Make Your Own Almond Butter

Easy, Delicious and Nutritious!
5 from 1 vote
Print Pin Rate
Course: Snack
Cuisine: American
Keyword: easy, easy vegan pasta, how to make your own almond butter, quick
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 20
Calories: 129kcal

Equipment

  • Food Processor

Ingredients

Instructions

  • Now, you can simply add the almonds to the food processor/high-speed blender and process until smooth and have nut butter, but roasting them is just so yummy!!
  • Preheat oven to 350F/175Spread almonds out over the baking sheet and toast for 10 minutes (stir halfway through).
  • Let almonds cool down until warm and add to food processor/blender. Process/blend until creamy while scraping down the sides every few minutes or so. This takes me around 10 minutes but it can take up to 15 so be patient. Grab a book!
  • If using the optional flavors, add in after the butter is creamy and process again for another minute.
  • Let the butter cool down and then transfer to a mason jar.

Notes

Store in refrigerator for up to 4 weeks.

Nutrition

Calories: 129kcal | Carbohydrates: 6g | Protein: 5g | Fat: 11g | Saturated Fat: 1g | Sodium: 1mg | Potassium: 156mg | Fiber: 3g | Sugar: 2g | Calcium: 59mg | Iron: 1mg

How To Make Your Own Sunflower Butter

How To Make Your Own Sunflower Butter

Easy, Simple and Delicious!
5 from 1 vote
Print Pin Rate
Course: Snack
Cuisine: American
Keyword: easy, how to make your own sunflower butter, quick
Cook Time: 15 minutes
Total Time: 15 minutes
Servings: 20
Calories: 124kcal

Equipment

  • Food Processor

Ingredients

Instructions

  • Preheat oven to 350F/175Spread sunflower seeds out over the baking sheet and toast for 20-25 minutes (stir halfway through).
  • Let seeds cool down until warm and add to food processor or high-speed blender. Process/blend until creamy while scraping down the sides every few minutes or so. This takes me around 10 minutes but it can take up to 15 so be patient. Grab a book!
  • Do not add the coconut sugar and salt until the seed butter is creamy (minimum 10 minutes).
  • Let the butter cool down and then transfer to a mason jar.

Notes

Store in refrigerator for up to 4 weeks.

Nutrition

Calories: 124kcal | Carbohydrates: 6g | Protein: 4g | Fat: 10g | Saturated Fat: 1g | Sodium: 53mg | Potassium: 130mg | Fiber: 2g | Sugar: 2g | Vitamin A: 10IU | Vitamin C: 1mg | Calcium: 16mg | Iron: 1mg

how to make your own tahini

How To Make Your Own Tahini

Easy, Quick and Delicious!
5 from 1 vote
Print Pin Rate
Course: Sauce
Cuisine: Mediterranean
Keyword: easy, easy vegan pasta, quick, sesame seed butter, tahini
Prep Time: 10 minutes
Cook Time: 10 minutes
Servings: 15
Calories: 115kcal

Equipment

  • Food Processor

Ingredients

  • 2 cups sesame seeds
  • 1/4 tsp sea salt
  • 1 tbsp extra virgin olive oil *Optional* I typically would not recommend oil added into any butter, but this is a huge preference to many tahini paste lovers!

Instructions

  • You can simply process/blend the sesame seeds all natural, but roasting them in a skillet does WONDERS for flavor.
  • You will need a dry cast iron skillet or a heavy non-stick skillet. Heat over medium and add the seeds. Stir frequently until they begin to brown and then remove immediately and pour into blender/food processor with extra virgin olive oil (if using). Process/blend until nice and creamy

Notes

Store in a glass jar for up to 4 weeks in the refrigerator.

Nutrition

Calories: 115kcal | Carbohydrates: 5g | Protein: 4g | Fat: 10g | Saturated Fat: 1g | Sodium: 41mg | Potassium: 94mg | Fiber: 2g | Sugar: 1g | Calcium: 195mg | Iron: 3mg

how to make your own pistachio butter

How To Make Your Own Pistachio Butter

Quick, Easy and Delicious!
5 from 1 vote
Print Pin Rate
Course: Snack
Cuisine: American
Keyword: easy, how to make your own cashew butter, pistachio butter, quick
Cook Time: 10 minutes
Total Time: 10 minutes
Servings: 15
Calories: 142kcal

Equipment

  • Food Processor

Ingredients

  • 3 cups shelled pistachio nuts
  • Pinch of salt
  • 1 tbsp maple syrup
  • 1/8 tsp cinnamon

Instructions

  • Preheat oven to 350F/175Spread pistachios out over the baking sheet and toast for 6-8 minutes until fragrant. I like to keep an eye on them to make sure they do not burn and stir around 4 minutes.
  • Let nuts cool down until warm and add to food processor or high-speed blender. Process/blend until creamy while scraping down the sides every few minutes or so. This takes me around 10 minutes but it can take up to 15.
  • Do not add the optional flavors until creamy.
  • Let the butter cool down and then transfer to a mason jar.

Notes

Store in refrigerator for up to 4 weeks.

Nutrition

Calories: 142kcal | Carbohydrates: 8g | Protein: 5g | Fat: 11g | Saturated Fat: 1g | Sodium: 1mg | Potassium: 255mg | Fiber: 3g | Sugar: 3g | Vitamin A: 102IU | Vitamin C: 1mg | Calcium: 27mg | Iron: 1mg

 

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 nut butter when you join The WonderMamas Meal Plan Membership!


 

Check out our meal plans here!

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hiking with children
Hiking with Children + A Delicious Post Hike Smoothie!

“In every walk with nature, one receives far more than he seeks.” John Muir


Jump to Recipe


 

I received many questions about hiking with children and I wanted to share our journey with the community today (plus a must-try Nourishing Pear Smoothie). I really love the idea of sharing our adventures with you all because I can look back years from now and relive little bits of time with my family! Read more

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Morning Beet Juice recipe
My Morning Beet Juice Recipe!

The Magical Beet Juice Recipe

 

This drink is not just beautiful to look at, it is stocked full of nutrients as well! One glass of this beet juice is full of antioxidants, rich in Vitamin C, and helps us to absorb Iron. Amazing, huh?! Take a look below at all the benefits of this drink and how to make one for yourself!

Beet Juice Recipe

Benefits of Beet Juice!

 

100 grams of beetroot juice has 325 grams of potassium

It helps to manage your blood pressure! The nitrates in beets allow more oxygen to flow to your brain, heart, and muscles.

Glowing, beautiful skin! Beetroot juice acts a great blood purifier and is rich in Vitamin C.

Allows you to detox naturally! These beauties provide powerful antioxidant, anti-inflammatory, and detoxification properties. Beets act as a wonderful liver cleanser and flushes out toxins.

Energy and stamina! This juice is so great early morning or pre-workout because it helps to open the blood vessels and increase the flow of oxygen throughout the body. One of my favorite ways to wake up!

Great for the digestive tract!  Beetroot juice pulp is full of fiber (so don’t strain all of that good stuff out!) which helps regulate your digestive tract. Great for constipation relief! Tip: This is a great juice to have for an upset stomach!

 

Morning Beet Juice recipe

Morning Beet Juice

Energizing, Easy and Delicious
3.67 from 3 votes
Print Pin Rate
Course: Drinks
Cuisine: American
Keyword: easy vegan pasta, energizing, nourishing, quick
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Servings: 2
Calories: 175kcal

Ingredients

  • 1 large beet Washed/Peeled/Diced
  • 2 medium-sized apples cored and diced
  • 5 carrots peeled and diced
  • 1 knob ginger this depends on your taste so please taste test before adding a lot! I like a big piece in my juice. Peel lightly  before adding to juice or smoothie machine

Instructions

  • If using a juicer, simply add all ingredients to juicer, strain (I like to keep the pulp in mine so I use a mesh-strainer but you can use a nut milk bag for zero pulp), mix and enjoy! Drink fresh for best nutrients.
  • If using a blender, add all ingredients and blend on high. You may need to add 1/4-1/2 cup water or apple juice to get the ball rolling. Once blended smooth, use a mesh-strainer or nut milk bag. Drink fresh for best nutrients!

Notes

p.s. if you enjoy this Beet Juice Recipe, you may also enjoy our favorite pear smoothie!

Nutrition

Calories: 175kcal | Carbohydrates: 44g | Protein: 3g | Fat: 1g | Saturated Fat: 1g | Sodium: 139mg | Potassium: 816mg | Fiber: 10g | Sugar: 29g | Vitamin A: 25575IU | Vitamin C: 19mg | Calcium: 68mg | Iron: 1mg

 

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Gentle Parenting Book Recommendations
Gentle Parenting Book Recommendations

 

One of the most frequent questions I am asked by mothers is

“Do you have any Gentle Parenting Book Recommendations?”

I am very honest about my motherhood journey, and many of you know that I read gentle parenting books to help me stay grounded, in tune with my children, gentle (of course!), and active. There are so many times where I have shouted out loud, “YES! This is what I am talking about!” while reading these books. I have quotes from these books all over my journal and have also used several quotes in our blog posts, Instagram posts, and facebook posts! Read more

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