Vegan Green Bean Casserole
Vegan Green Bean Casserole

Vegan Green Bean Casserole

Welcome back mamas! Today’s recipe is a healthy and delicious Vegan Green Bean Casserole.

There are tons of ways to make a good and effortless meal, especially for the holiday season. And during this time, you can’t really go wrong with a yummy casserole.

It is really one of the best ways to make healthy comfort food and sneak more veggies into your family’s diet.

When I made this for a family function, everybody went back to get 2nds and 3rds, even the kids! Moreover, this vegan green bean casserole can be easily made gluten-free, it’s perfect for any family dinner or lunch and great if you have to make it ahead of time. Just pop it in the oven for 10 minutes before serving and it’s going to be perfect as if it had been just made!

Sauté – Simmer – Bake – Serve!

Vegan Green Bean Casserole
 

I must say I really love casserole, it’s such a comforting food. It’s perfect when you really want to get that feeling of a good family meal that just came out straight of the oven. You know what I’m talking about: warm and filling, with lots of flavorful goodness.

This one particular recipe is a bit of a spin on the more traditional ones. I used coconut milk and paprika to make it super rich in flavor. Which makes it taste like a complicated meal, when really it’s so easy to make it practically makes itself.

Also, I had to add some seasonal ingredients, like mushrooms! In fact, eating seasonal veggies and fruits is really important to support sustainable agriculture. Plus, they taste even better!

 

Vegan Green Bean Casserole

What you will need to make this Vegan Green Bean Casserole:

Ingredients Required:

Onion

Garlic

Mushrooms

Grean Beans

Coconut Milk

Cornstarch or Arrowroot

Vegetable Stock Powder

Smoked Paprika

Nutritional Yeast

Flour

Stale sourdough or Crackers

Salt

 

Orgain Protein
 

Check out these other amazing Holiday Inspired Vegan Dishes!

Vegan Thanksgiving Dinner Wraps

Super Simple Vegan Pumpkin Pie

Creamy Vegan Pumpkin Pasta

 

Benefits of…

Green Beans

  • This veggie is a fairly good source of vitamins and minerals. Namely, green beans contain high amounts of folate. One cup of raw green beans contains 33 micrograms (mcg) of folate, almost 10 percent of the daily recommended value. Folate is a B vitamin that helps prevent neural tube defects and other birth defects.

Mushrooms

  • They are rich in the B vitamins: riboflavin, niacin, and pantothenic acid. The combination helps protect heart health. Riboflavin is good for red blood cells. Niacin is good for the digestive system and for maintaining healthy skin.

Nutritional Yeast

  • Nutritional yeast is ax highly nutritious vegan food product with various potential health benefits. It can be used to add extra protein, vitamins, minerals and antioxidants to meals. Studies suggest that nutritional yeast may help protect against oxidative damage, lower cholesterol and boost immunity.
Vegan Green Bean Casserole

Vegan Green Bean Casserole

Looking for a gorgeous side dish for a holiday dinner? Give this vegan green bean casserole a try!
5 from 1 vote
Print Pin Rate
Course: dinner, Side Dish
Cuisine: American
Keyword: dairy free, Vegan Holiday Dinner, Vegan Thanksgiving
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 6
Calories: 172kcal

Ingredients

  • 1 large onion peeled, finely chopped
  • 2 cloves garlic peeled, finely chopped
  • 1 cup mushrooms sliced
  • 2.5 cups green beans fresh or frozen, cut in half
  • 1 can coconut milk full fat
  • 1-2 tbsp cornstarch or arrowroot optional, for thickening
  • 1 tbsp vegetable stock powder

For the “crispy onion” layer:

  • 2 tsp smoked paprika
  • 2 tbsp nutritional yeast
  • 2 tbsp flour all purpose or gluten-free if desired
  • 1 slice stale sourdough OR a handful of crackers crushed into crumbs
  • ¼ tsp salt

Instructions

  • In a small bowl, combine nutritional yeast, flour, smoked paprika and salt. Add bread or cracker crumbs and mix everything thoroughly together.
  • Heat a non-stick frying pan on the stove. Add ¾ of the chopped onions into the pan and saute on high heat for 1-2 minutes, or until the onions start becoming translucent. Add the crumb and spice mixture. Keep cooking for further 3-4 minutes, you should notice the mixture getting brighter in colour. Set the contents on the pan aside and place it back onto the stove.
  • Add the rest of the onion, along with garlic and mushrooms. You’ll notice the mushrooms releasing some moisture, which should make the cooking process easier. Stir fry for 3-5 minutes.
  • Add green beans, coconut milk and vegetable stock powder. Bring the contents to boil. If the casserole is too watery for your taste, add 1-2 tbsp of cornstarch or arrowroot powder. Once boiling, cook for about 5 minutes.
  • Finally, transfer the bean and mushroom mixture into a casserole dish and top it with a layer of crispy onions. Bake for until the top layer is nice and crispy, while the creamy mixture is bubbling at the edges (approximately 10-15 mins).

Nutrition

Calories: 172kcal | Carbohydrates: 11g | Protein: 4g | Fat: 14g | Saturated Fat: 12g | Sodium: 110mg | Potassium: 380mg | Fiber: 3g | Sugar: 3g | Vitamin A: 645IU | Vitamin C: 8mg | Calcium: 34mg | Iron: 3mg

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

Compostable & Unbleached Parchment Paper

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

Unfortunately, cleaning the paper is having the opposite effect on the environment. The most common bleaching agent – chlorine dioxide (ClO2) – occurs naturally as a component of salt, but once it separates from it’s natural pair it begins to cause problems. The paper bleaching process deposits chlorine in the lakes and streams where mills are most commonly located, and once there it bonds with organic matter in the form of dioxins. Dioxins are a group of highly toxic chemicals that are thought to pose negative effects on reproductive and immune system development, as well as cause several kinds of cancers. According to the U.S. Environmental Protection Agency, there is no safe level of dioxin exposure.

Vonuva Plant Based Wax Wraps

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

Plastic-Free Glass Containers

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

 

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

Vegan Meal Plan

Click on the image above or click here!

 

 

Copy of Pinterest Recipe Templates
Vegan Thanksgiving Dinner Wraps
Vegan Thanksgiving Dinner Wraps

Vegan Thanksgiving Dinner Wraps

Welcome to another amazing recipe Mamas! If you were looking for a Vegan Thanksgiving recipe this easy vegan wrap will be an amazing idea for your family dinner!

If you are hosting a family meal or in need of a wonderful recipe to bring over to a friend’s house or family dinner, this plant-based recipe is gonna wow all of your guests, even the ones that like to stick to traditions, thanks to the delicious cranberry sauce and the pecans.

Bake – Wrap – Serve!

Vegan Thanksgiving Dinner Wraps
 

Choosing what to make for Thanksgiving seems truly like a daunting task. Is it going to be good? is everyone going to like it? They all rely on you to make that special day awesome, and it can be a lot of pressure.
Personally, on days like Thanksgiving, I usually cook meals I’ve made before, that are easy to make and are a crowd-pleaser.

This is one of the easiest quickest meals you could ever make for Thanksgiving. I love cooking, but during a holiday maybe you just want to rest, spend quality time with your family and not worry about waking up early to spend hours in the kitchen and even more hours cleaning up afterward.

Sometimes one just needs to chill and not think about all of this. This wrap is the perfect recipe for that. It comes together in no time but the pay-back in flavor will not disappoint you!

Vegan Thanksgiving Dinner Wraps

What you will need to make this Delicious Vegan Thanksgiving Dinner Wraps:

 

Ingredients Required:

Wraps

Sweet potatoes

Carrots

Pecans

Salad greens

Cranberry sauce

Chickpeas

Smoked paprika

Sumac powder

Chives

Salt&Pepper

 

Orgain Protein
 

Check out these other amazing Vegan Holiday Recipes!

The Perfect Vegan Cornbread

Super Simple Vegan Pumpkin Pie

Vegan Scalloped Potatoes

 

Benefits of…

Sweet Potatoes

  • They are an amazing veggie, a great source of fiber, and they are also naturally packed with vitamin B5, riboflavin, niacin, thiamin, and carotenoids due to their naturally orange color. Scientists have determined that sweet potatoes contain anti-inflammatory, anti-diabetic, and anticancer properties.

Pecans

  • This delicious nut is rich in protein, healthy fats, and fiber that can help keep you energized and satisfied. They are a good source of calcium, magnesium, and potassium, which help lower blood pressure. Most of the fat found in pecans is a healthy type called monounsaturated fat.

Cranberry Sauce

  • Cranberry sauce offers the same Vitamin C nutrients that can mean fewer colds and flu this winter. A half-cup serving delivers about 4 percent of your daily Vitamin C needs, but every little bit helps! Believe it or not, cranberry sauce can help you look like a million bucks.

 

Vegan Thanksgiving Dinner Wraps

Vegan Thanksgiving Dinner Wraps

Looking for an easy Thanksgiving recipe that brings forth all the wonderful tastes of Thanksgiving without spending hours in the kitchen? Try these vegan thanksgiving dinner wraps!
5 from 1 vote
Print Pin Rate
Course: dinner, lunch
Cuisine: American, holiday, Thanksgiving
Keyword: dairy free cheese, gluten free, Oil Free, Vegan Holiday Dinner, Vegan Thanksgiving
Prep Time: 5 minutes
Cook Time: 40 minutes
Total Time: 45 minutes
Servings: 4
Calories: 290kcal

Ingredients

  • 4 wraps
  • 1 sweet potato cut into semi-circles
  • 1 carrot cut into matchsticks
  • ½ cup pecans
  • 2-3 handfuls of microgreens or sprouts
  • ½ cup cranberry sauce
  • 1 can chickpeas drained, rinsed
  • ½ tbsp smoked paprika
  • ½ tbsp sumac powder
  • 1 tsp dried chives
  • Salt and pepper to taste

Instructions

  • Preheat the oven to 430F/220C and line a baking sheet with parchment paper or a silicone mat.
  • Arrange sweet potato and carrot pieces on a sheet, trying to spread them out as much as possible. Sprinkle some salt and pepper on top and stick in the oven for 40 minutes. About halfway through, you want to flip sweet potato slices and give the carrots a gentle toss.
  • About 5 minutes before the end of the baking cycle, add the pecans onto the tray, allowing them to toast slightly.
  • Once your chickpeas are rinsed, transfer them into a mixing bowl. Add salt, pepper, paprika, sumac and chives. Toss everything together to ensure that chickpeas are well coated. Roast on a line tray or cook in a dry non-stick pan for 10 minutes.
  • Finally, when all ingredients are ready, distribute sweet potatoes, carrots, chickpeas, greens and pecans among the wraps. Drizzle some cranberry sauce on top and carefully close your wraps. Serve immediately or save for next day’s lunch.

Notes

**This is a delightful idea for an easy Thanksgiving lunch or small dinner with a few other sides (see our other thanksgiving posts for more ideas!). We had this with homemade mashed potatoes and it was just delicious. I am hooked!

Nutrition

Calories: 290kcal | Carbohydrates: 45g | Protein: 5g | Fat: 11g | Saturated Fat: 1g | Sodium: 259mg | Potassium: 401mg | Fiber: 5g | Sugar: 18g | Vitamin A: 11851IU | Vitamin C: 11mg | Calcium: 72mg | 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 Thanksgiving Dinner Wraps when you join The WonderMamas Meal Plan Membership!

Vegan Meal Plan

Click on the image above or click here!

 

 

Vegan Berry Winter Salad
Vegan Berry Winter Salad

Vegan Berry Winter Salad

Hello everyone, and welcome back to my blog! This vegan berry salad is perfect if you were looking for a yummy winter salad!

When eating vegan or plant-based, we often find ourselves having to create difficult recipes or eating sad salads. They can be extremely boring and tasteless.

You can’t put a bunch of leaves and some carrots in a bowl and call it a salad, you must add some spice to that! Also, what better way to spice up a salad than add some sweet berries?

Sauté – Boil – Simmer – Serve!

Vegan Berry Winter Salad
 

Sometimes I find myself really craving a salad like this one, so rich in flavor and yummy, almost like comfort food. I just want to grab everything that I have in the kitchen and pour it into a bowl, to make it the yummiest salad ever. I truly tried doing that with this recipe.

This salad has a lot of my favorite things: avocado, dried cranberries, a kickass homemade dressing and some good vegan protein source, like chickpeas.

I really wanted to pack it full of nutrients and yummy ingredients.

This time around, I really played around with flavor, especially for the dressing, which is made of balsamic vinegar, an ingredient that is commonly used here in Italy in salads. To that basic, yet super tasty dressing, I added stuff like: Medjool dates, soy sauce, dijon mustard and so on (you can find everything in the recipe card below!).

This salad dressing will pull together all the flavors in the salad and will make you forget you are eating a salad, really!

Add some croutons and nuts for the crunch and you have the perfect winter salad, that will satisfy all of you cravings!

Vegan Berry Winter Salad

What you will need to make this Vegan Berry Winter Salad:

 

Ingredients Required:

Red onion

Chickpeas/garbanzo beans

Spinach

Arugula

Strawberries

Blackberries

Avocado

Walnuts

Dried cranberries

Balsamic vinegar

Dates

Soy sauce

Dijon Mustard

Nutritional yeast

Onion powder

Garlic

 

Orgain Protein
 

Check out these other amazing Holiday Inspired Vegan Dishes!

The Perfect Vegan Cornbread
Vegan Scalloped Potatoes
Nourishing Vegan Stuffed Sweet Potatoes

 

Benefits of…

Blackberries

  • Like all berries, blackberries are packed with vitamins and fiber. They help with your immune system and they are also good for brain health and a good antioxidant!

Cranberries

  • Many people consider cranberries to be a superfood due to their high nutrient and antioxidant content. In fact, research has linked the nutrients in cranberries to a lower risk of urinary tract infection (UTI), the prevention of certain types of cancer, improved immune function, and decreased blood pressure.

Walnuts

  • Walnuts have a wealth of the good kind of fats — polyunsaturated fats, which are better for you than saturated fats. They also have a high amount of omega-3 fatty acids. Studies have shown that eating walnuts can help lower LDL (“bad”) cholesterol in particular, but also lower your cholesterol overall.

 

Vegan Berry Winter Salad

Vegan Berry Winter Salad

This delicious and vibrant vegan berry winter salad will turn any gloomy day into a bright and energetic one!
5 from 1 vote
Print Pin Rate
Course: lunch, Salad
Cuisine: American
Keyword: dairy free, easy vegan salad
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 4
Calories: 406kcal

Ingredients

  • ½ red onion sliced thin
  • 1 can chickpeas/garbanzo beans rinsed and drained
  • 4 cups spinach
  • 2 cups arugula
  • 1/2 cup strawberries sliced thin
  • 1/2 cup blackberries
  • 1 avocado diced small
  • 1/2 cup walnuts crushed
  • 1/2 cup dried cranberries

Dressing

  • 1 cup balsamic vinegar
  • 3 Medjool Dates
  • 3 tbsp Soy sauce
  • 2 tbsp Dijon mustard
  • 3 tbsp nutritional yeast
  • 1 tbsp onion powder
  • 1 clove garlic minced

To serve

  • 1 loaf sourdough bread – left out to harden
  • 1 tsp vegan butter

Instructions

  • Start with the dressing: Cover the pitted dates with 2 cups of boiling water for 15 minutes if they are not already soft. Prep the salad while those soften up.
  • Chop the sourdough bread into small cubes and toss into a skillet with a tsp of butter. Toss until crispy!
  • Simply rinse and drain the chickpeas and prep the fruit and veggies.
  • Add all of the salad ingredients to a large bowl and lightly toss.
  • The dates should be ready! Scoop out ¼ cup (60 ml) of the boiling water and drain the rest. Add the ¼ cup water, dates and all dressing ingredients to a blender or food processor and blend until smooth. This will last for a week in the fridge. Taste test and adjust as needed.
  • Drizzle a good amount all over the salad. Enjoy!

Nutrition

Calories: 406kcal | Carbohydrates: 54g | Protein: 10g | Fat: 19g | Saturated Fat: 2g | Sodium: 895mg | Potassium: 954mg | Fiber: 11g | Sugar: 35g | Vitamin A: 3236IU | Vitamin C: 31mg | Calcium: 120mg | Iron: 3mg

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

Compostable & Unbleached Parchment Paper

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

Unfortunately, cleaning the paper is having the opposite effect on the environment. The most common bleaching agent – chlorine dioxide (ClO2) – occurs naturally as a component of salt, but once it separates from it’s natural pair it begins to cause problems. The paper bleaching process deposits chlorine in the lakes and streams where mills are most commonly located, and once there it bonds with organic matter in the form of dioxins. Dioxins are a group of highly toxic chemicals that are thought to pose negative effects on reproductive and immune system development, as well as cause several kinds of cancers. According to the U.S. Environmental Protection Agency, there is no safe level of dioxin exposure.

Vonuva Plant Based Wax Wraps

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

Plastic-Free Glass Containers

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

 

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

Vegan Meal Plan

Click on the image above or click here!

 

 

Vegan Berry Winter Salad
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
Healthy Baked Breakfast Hash-browns
Healthy Baked Breakfast Hash-browns

 

Healthy Baked Breakfast Hash-browns

I have a few key memories from my childhood: Splashing around in the backyard pool with my brother, cuddling with my dog for hours on end, and grabbing hash browns from our local McDonald’s with my Dad every single weekend. Gosh…just smelling hash browns takes me back in time.

Nowadays, McDonald’s isn’t on the menu anymore, but I still do love some good ol’ hash browns. These here are a healthy version of the McD’s famous hash browns and I do hope you like them. They are oil free, so they will not have that greasy (albeit yummy) texture/taste, but they still fill me with lots of warmth, tastiness, and my arteries are thankful for the homemade version! Give it a try and let me know how you like it!

Healthy Baked Breakfast Hash-browns
 

Love these Healthy Baked Breakfast Hash-browns? Check out these other amazing treats!

 

Goji Berry and Mixed Nut Energy Balls

Vegan Carrot Cake Bites

Cranberry Vanilla Energy Bites

 

What you will need for these Healthy Baked Breakfast Hash-browns

Ingredients Required:

Potatoes

Onions

Garlic Powder

Dried Oregano

Paprika Powder

Sea Salt

Healthy Baked Breakfast Hash-browns

Healthy Baked Breakfast Hash-browns

Craving some good ol' hashbrowns? Give these baked ones a try!
5 from 1 vote
Print Pin Rate
Course: Breakfast
Cuisine: American
Keyword: beginner friendly
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Servings: 4
Calories: 100kcal

Ingredients

  • 1 lb potatoes (yukon, idaho, russet) peeled and grated
  • 1 onion diced
  • 1/2 tsp garlic powder
  • 1/2 tsp dried oregano
  • 1/2 tsp paprika powder
  • Pinch sea salt

Instructions

  • Preheat oven to 350F/175C.
  • Scrub the potatoes. If you wish, peel them before grating. Grate the potatoes directly into a large bowl lined with a kitchen towel.
  • Allow the grated potato to sit in the kitchen towel for 10 minutes. Come back and squeeze out all of the excess juice out.
  • Pour the potatoes back into the bowl. There should be starch sticking to the kitchen towel from squeezing - be sure to scrape that back into the potatoes. This will help the potatoes to stick!
  • Add the seasonings and gently toss together.
  • Line a baking sheet with parchment paper and loosely scoop out the mixture with a spoon or using your fingers. You do not want to flatten or squish the potatoes. Lay them gently onto the baking sheet and lightly form with your fingers or a utensil. Keeping the potatoes loose will help them to cook much better - but be sure to form the mixture into a circle or oval to avoid burning edges.
  • Bake for 20 minutes. Fip over and bake for an additional 15-20. Enjoy!

Notes

**I love to serve these with ketchup, hummus, avocado, or even grilled veggies
***If there is no starch in the kitchen towel, you could opt to add in 1 tbsp of corn starch or flour to the mixture.

Nutrition

Calories: 100kcal | Carbohydrates: 23g | Protein: 3g | Fat: 1g | Saturated Fat: 1g | Sodium: 8mg | Potassium: 518mg | Fiber: 3g | Sugar: 2g | Vitamin C: 24mg | Calcium: 20mg | Iron: 1mg

 

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

Compostable & Unbleached 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.

Compostable Parchment Paper

Vonuva 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.

Plant based wax wraps

Plastic-Free Glass Containers

  • 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!

glass Tupperware

 

 

Find more healthy vegan recipes like these Healthy Baked Breakfast Hash-brownswhen 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.


Vegan Meal Plans

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Healthy Baked Breakfast Hash-browns
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