Vegan Chocolate Avocado Mousse

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During March’s National Nutrition Month, a healthy, delicious dessert made from simple wholesome ingredients became a favorite. A local cafe featuring vegan food inspired me to make my own vegan chocolate avocado mousse.

I’ve read about combining avocado with cocoa powder to make this creamy dessert. However, until sampling it at The Veggie Table, I’d never eaten it. Let me tell you, it’s amazing.

This vegan chocolate avocado mousse comes together quickly. And, it’s a great way to use up ripe avocados. I mentioned the recipe in Creating Highly Nutritious Meals. Here is more info about the dessert and my perfected recipe.

Vegan Chocolate Avocado Mousse title meme

Avocados, the Secret Ingredient

Avocados are extremely nutritious. They are fruits, which is why it appears on my list of highly nutritious foods under that category.

This pear shaped fruit is loaded with healthy fats, fiber, protein and 20 different vitamins and minerals including vitamins B5, B6, C, E and K. Avocados contain more potassium than bananas. Plus the good fats contain oleic acid, associated with reducing inflammation in the body and fighting cancer.

Avocados are also high in antioxidants that improve eye health. Additionally, the fruit increases antioxidant absorption from other foods.

Incredibly, a recent study shows that people who eat avocados are healthier than people who don’t. Those who add avocados to their diets have a higher nutrient intake and are 50% less likely to develop metabolic syndrome, a cluster of symptoms that are major risk factors for heart disease and diabetes.

The edible part of the fruit, the yellow/green flesh inside, is rich, smooth and creamy, making it an ideal addition to salads, salsas…and mousse!

Vegan Chocolate Avocado Mousse avocados
Vegan chocolate avocado mousse – start with ripe avocados

Tips for Making Vegan Chocolate Avocado Mousse

Start with ripe avocados. You know the joke about avocados…you wait for them to ripen and then suddenly, they’re overripe.

You want ripe avocados for this mousse recipe. The outer skin appears dark, black almost, and the fruit feels soft and gives to pressure, when the avocado is perfectly ripe.

Using a knife, cut through the skin of the fruit from end to end, on both sides of the fruit, and separate into two halves. Remove the large pit. Using a spoon, scoop out the soft flesh inside.

Use freshly cut avocado right away, as oxygen causes the fruit to oxidize and turn brown. When making the mousse, I cut the avocado last, right before adding it to the blender.

Vegan Chocolate Avocado Mousse half
Vegan chocolate avocado mousse – a freshly scooped half
Vegan Chocolate Avocado Mousse

Vegan Chocolate Avocado Mousse

This creamy, healthy dessert comes together in minutes
5 from 1 vote
Prep Time 10 mins
Chilling Time 1 hr
Total Time 1 hr 10 mins
Course Dessert
Cuisine American
Servings 4 servings

Ingredients
  

  • 3 ripe avocados
  • 1/4 cup plant based milk
  • 6 tbsp pure maple syrup
  • 3 tbsp cocoa powder
  • dash sea salt

Instructions
 

  • Halve avocados, remove pits and scoop out flesh. Combine with remaining ingredients in a blender.
  • Blend on high speed for 30 seconds. Stop and scrape down sides. Repeat two more times. After scraping down the third time, blend on high for 60 seconds.
  • Scoop mousse into four dessert cups. Cover and chill for at least an hour. To serve, top with fresh berries or fruit.
Keyword Avocado, Chocolate, Mousse, Vegan

 

Vegan Chocolate Avocado Mousse blender
Ingredients for Vegan Chocolate Avocado Mousse in the blender.
Vegan Chocolate Avocado Mouse ready to chill
Vegan chocolate avocado mousse – ready to chill

Enjoying This Dessert

It only takes a few minutes to create this dessert. While dinner simmers on the stove, there’s plenty of time to blend the mousse and pop it into the refrigerator to chill. The smooth and creamy pudding-like dessert is ready to eat fresh from the blender. It thickens up immediately. However, I love the mousse chilled.

When serving, top with fresh berries such as blueberries and sliced strawberries. Raspberries or blackberries make excellent toppings as well. Or add a dollop of whipped coconut milk, chopped nuts or a sprinkle of unsweetened shredded coconut.

Then enjoy. Vegan chocolate avocado mousse is the perfect end to a meal. And it makes a pretty little “fancy” dessert for guests or for a special occasion such as a birthday or anniversary meal.

Have you tried chocolate avocado mousse? Is there another avocado recipe that you enjoy? Share with me your favorites in the comments below.

Vegan Chocolate Avocado Mousse
Vegan chocolate avocado mousse, ready to enjoy.

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Lemon Blueberry Baked Oats

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February is American Heart Month. It serves as a reminder to take care of our hearts by adopting proactive practices that prevent coronary disease. Check out Heart Health Tips, for ways you can live a healthier life.

Oats support heart health. They provide necessary fiber and reduce the risk of heart disease by lowering LDL cholesterol and protecting against oxidation.

I’ve eaten oatmeal since my childhood. Recently I upped my game. I tried overnight oats for the first time. And today, I made my first batch of baked oats. You will love this delicious lemon blueberry baked oats recipe. And it is plant based, of course!

Lemon Blueberry Baked Oats title meme

The Goodness of Oats

A bowl of hot oatmeal, on a frosty morning, starts the day right. However, I love variety and trying new things. Overnight oats offer convenience and endless possibilities. Click the link above for the basic recipe. Then create fun and flavorful overnight oats using different fruits and additions.

Baked oats offer even more options. And they are so good they double as breakfast or a healthy snack. I love blueberries, however substitute blackberries, strawberries or raspberries if desired. Or swap out the berries and lemon for diced apples and cinnamon.

I used gluten free oats. If you don’t have a gluten sensitivity, regular oats are fine. This recipe is vegan and refined sugar free. I adapted it from several recipes that I discovered online.

Lemon Blueberry Baked Oats ready to eat

Lemon Blueberry Baked Oats

This versatile recipe comes together in minutes and delivers a delicious flavor combo.
5 from 2 votes
Prep Time 5 mins
Cook Time 45 mins
Total Time 50 mins
Course Breakfast
Cuisine American
Servings 4 servings

Ingredients
  

  • 2 cups gluten free oats
  • 1 cup boiling water
  • 1/2 cup dairy free vanilla yogurt
  • 1 cup fresh blueberries or substitute frozen blueberries
  • 1 tsp lemon juice
  • 4 tsp lemon extract
  • 4 tbsp pure maple syrup
  • 2 tsp baking powder

Instructions
 

  • Preheat oven to 375 degrees. Place oats in a bowl. Add boiling water and stir to combine. Allow oats to soak for two minutes.
  • Add remaining ingredients. Stir gently to combine. Spoon mixture into an 8X8 lightly greased baking dish.
  • Bake for 45 minutes, or until knife inserted in center comes out clean or mostly clean. Serve warm with a spoonful of dairy free yogurt. Store left overs in fridge and reheat or eat cold. Makes 4 servings.
Keyword Baked Oats, Blueberry, Lemon

 

Lemon Blueberry Baked Oats into the oven
Lemon Blueberry Baked Oats – ready to go into the oven

Tips for Making Lemon Blueberry Baked Oats

Oats are naturally gluten free. However, they are typically processed in facilities with other products that contain gluten. Look for packages of oats that specify gluten free, meaning they were prepped in a facility without contamination with other products.

Substitute frozen blueberries for fresh, if desired. Likewise, substitute fresh lemon zest for lemon extract. The lemon flavoring is subtle and pairs well with the semi-tart blueberries. Adjust maple syrup for more or less sweetness. I used four tablespoons, with a mildly sweet result. And I buy the Silk brand dairy free yogurt at my local Walmart neighborhood market.

Lemon Blueberry Baked Oats out of the oven
Fresh from the oven, lemon blueberry baked oats.

The Test Taste

I tested the recipe this afternoon, after lunch. Greg and I didn’t wait for breakfast time tomorrow. We chose to sample the lemon blueberry baked oats fresh from the oven. Greg added a dollop of frozen coconut whip to his bowl of baked oats and I spooned on a small amount of dairy free vanilla yogurt.

The recipe receives a thumbs up from both of us! It tastes as good as it smells, as it bakes. The texture is soft and slightly chewy with a hint of sweetness. And that lemon blueberry combo is perfect!

I know what’s for breakfast tomorrow. I’ll warm up the baked oats and savor them again. What a wonderful, healthy breakfast for cold winter mornings. I look forward to trying different versions such as apple cinnamon.

Have you made baked oats yet?

Lemon Blueberry Baked Oats spoonful of goodness
Lemon Blueberry Baked Oats – a spoonful of goodness

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Healthy Fried Apples

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Today I noticed I had several apples that needed to be eaten…soon. I’d already purchased a new bag of red skinned apples. What could I do with these three that appeared a bit past their prime?

I have a wonderful fresh applesauce recipe. However, with temperatures hovering around 30 degrees and fresh snow on the ground, something warm and fragrant appealed to me more.

I came up with a simple solution…healthy fried apples.

Healthy Fried Apples title meme

An Apple a Day

We know how beneficial apples are. They play a crucial role in fighting inflammation of all kinds, calming the systems of the body by reducing viral and bacterial loads that inflame the body. In addition, the phytochemicals in apples feed the neurons of the brain and increase electrical activity. That makes them brain food!

Red skinned apples are especially beneficial. The pigments that create that rosy color have anti-obesity properties and strengthen the digestive system. They are the best colon cleanser. Pectin from an apple rids the intestinal tract of bacteria, viruses, yeast and mold. It also helps to eliminate debris that clogs pockets in the intestines.

And yet, we often turn to an unhealthy treat when hungry for a snack. Or we drizzle apples with caramel, pop them into pies or turn them into a side loaded with butter and sugar. Think about those restaurant style fried apples. We may think a side of fried apples is a healthier choice, but it isn’t.

This easy recipe does not contain refined sugar or butter. It’s vegan and gluten free. And it makes an excellent side dish, stand alone meal or simple dessert.

Healthy Fried Apples diced
Healthy Fried Apples – diced honeycrisp apples

Recipe for Healthy Fried Apples

Healthy Fried Apples

Healthy Fried Apples

Warm and fragrant healthy fried apples for a side or a simple dessert
5 from 2 votes
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Course Side Dish
Cuisine American
Servings 4 Servings

Ingredients
  

  • 4 red skinned apples, cored and diced
  • 3 tbsp water
  • 1 tbsp coconut oil
  • 1 1/2 tbsp pure maple syrup
  • 3/4 tsp cinnamon
  • 1/4 tsp vanilla

Instructions
 

  • In a large non stick skillet, add diced apples and water. Stir over medium heat for 1 minute. Cover and cook apples for 4 more minutes, stirring occasionally, until apples are softened and water absorbed.
  • Add coconut oil to skillet. Continue to cook and stir apples for 5 minutes.
  • Add maple syrup, cinnamon and vanilla, combining with apples to coat. Cook and stir 3 to 5 minutes, until apples are cooked through completely. Serve immediately. Makes 4 servings as a side or 2 servings for main course or dessert.
Keyword Fried Apples
Healthy Fried Apples in the pan
Healthy Fried Apples – stirring and cooking with water

Tips for Healthy Fried Apples

Here are a few tips for creating your own apple side.

Add a bit more water, if needed, while cooking. With medium heat I had no problem with apples sticking to the pan.

Check apples every minute while they are cooking, covered. Stir and cover again.

Omit coconut oil, if desired. Add more water instead, as needed. Or add a tablespoon of plant based butter.

Feel free to add a sprinkle of nutmeg along with the cinnamon.

Top healthy fried apples with walnuts or raisins, if serving as dessert.

I enjoyed these wonderful fried apples so much that they became my lunch today. And they truly were perfect for a cold, overcast day. The mouth watering aroma as they cooked warmed me before I even took my first bite!

Plus, as I prepared this dish, another recipe idea came to mind featuring fried apples. I’ll let you know how it turns out!

Healthy Fried Apples
Healthy Fried Apples ready to eat.

Learn more about the benefits of apples and other foods in Anthony William’s book below. Click photo to purchase on Amazon.

 

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Vegan Overnight Oatmeal

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For the last four and a half years, my daily breakfast consists of celery juice and a fruit smoothie. At least, most of the time it does. Occasionally, during the colder winter months, I’ll substitute a bowl of hot oatmeal for the smoothie.

I grew up eating stick-to-your-ribs oatmeal, with added milk and sweetener. As one who avoids animals products, sugar and gluten, my oatmeal today is healthier. Gluten free oats, no sugar and no dairy milk. For convenience I typically use packets of organic, gluten free oatmeal.

For several years I’ve wanted to try vegan overnight oatmeal, a breakfast recipe prepared the night before and then popped into the refrigerator until morning. I finally did so, with the awareness that January is National Oatmeal Month. Last night I prepped my first two vegan overnight oatmeal jars and Greg and I enjoyed them for breakfast this morning, after our celery juice.

They are so easy to make.

Vegan Overnight Oatmeal title meme

 

Simple Wholesome Ingredients

After researching overnight oatmeal I discovered the basic recipe consists of two ingredients: oatmeal, in my case gluten free, and a liquid. I used plant based milk.

Oatmeal

Start with half a cup of rolled oats, also considered the “old fashioned” kind of oatmeal. I prefer gluten free oats, due to a gluten sensitivity. If you tolerate regular oatmeal, use that. (Not sure if you are gluten intolerant? Check out these eight symptoms.)

Plant Based Milk

Add two thirds cup of plant based milk of choice. I used unsweetened almond milk. Unsweetened coconut milk or unsweetened almond/coconut milk works too.

The combined milk and oats chilling overnight creates a creamy, ready to eat oatmeal by morning, as the oats absorb the milk.

Vegan Overnight Oatmeal into the fridge
Vegan Blueberry Overnight Oatmeal ready to go into the fridge.

Add Additional Ingredients

After combining the two main ingredients, the fun begins. Add fresh berries, bananas or other fruit, about one fourth to half a cup. Include walnuts or pecans…a couple of tablespoons. Love raisins? Add those. Any kind of fruit, chopped into small pieces works.

If using apples, add a half teaspoon of cinnamon. Need a little sweetening? Skip the processed sugar. Add chopped dates or a spoonful of pure maple syrup.

Chia seeds add protein and help the oats set up. Sugar free nut butters add flavor and protein as well. Play around with the foods that you like and create your own delicious flavor combos. Just start with half a cup of uncooked rolled oats and two thirds cup of plant based milk as the base.

Vegan Overnight Oatmeal prepped
Prepped vegan overnight oatmeal…apple cinnamon and blueberry.
Vegan Overnight Oatmeal Blueberry

Vegan Blueberry Overnight Oatmeal

This quick breakfast comes together in minutes and then sets up in the refrigerator overnight.
Prep Time 5 mins
Total Time 5 mins
Course Breakfast
Cuisine American
Servings 1 Serving

Ingredients
  

  • 1/2 cup gluten free rolled oats
  • 2/3 cup unsweetened plant based milk such as almond
  • 2 tsp chia seeds
  • 1/4 tsp vanilla extract
  • 1 tsp pure maple syrup
  • 1/4 cup fresh blueberries

Instructions
 

  • Combine oats and plant based milk in a container such as a small mason jar or bowl. Stir well.
  • Add remaining ingredients. Stir to combine. Cover container with lid or cloth and chill at least four hours in the refrigerator.
  • In the morning, stir oatmeal. Heat, if desired, in microwave for one minute. Or warm in pan on the stove. Or eat oatmeal cold. Add additional fruit for topping, if desired. Makes one serving.
Keyword Overnight Oatmeal, Vegan

 

Vegan Overnight Oatmeal ready to eat
Vegan overnight oatmeal chilled and ready to eat.

Vegan Overnight Oatmeal Tips

For the apple cinnamon oatmeal, I made the recipe the same as the blueberry except that I added half a teaspoon of cinnamon and replaced the blueberries with half a cup of chopped apple. Next time I’ll toss in a tablespoon of chopped walnuts.

These 8 ounce mason jars, with lids, are the perfect containers.

For creamier oatmeal, use a bit more milk. Or slightly reduce the amount of liquid and add two or three tablespoons of plant based yogurt.

Try fun combinations such a banana and peanut butter oatmeal or mixed berries and unsweetened shredded coconut or chocolate and almonds. Use two to three tablespoons of cocoa powder. How about pumpkin oatmeal? Add one third cup of pumpkin puree, half a teaspoon of cinnamon, a dash of nutmeg and a tablespoon each of pumpkin seeds and dried cranberries.

Eat the oatmeal cold, straight from the fridge or warm it to take the chill off. You don’t need to cook the oatmeal, just warm it. I placed my blueberry oatmeal in the microwave for 6o seconds.

Delicious Breakfast

I enjoyed the vegan overnight oatmeal this morning for breakfast! It was creamy and delicious with semi-tart pops of blueberry flavor. And vegan style, overnight oats are healthy too and just as filling, I discovered, as the steaming bowls of oatmeal my mother made.

Although I’ll continue to drink a fruit smoothie most mornings, the overnight oatmeal is perfect for a weekend breakfast. I look forward to trying out a variety of flavor combos!

Have you tried overnight oats?

Vegan Overnight Oatmeal Blueberry
Vegan blueberry overnight oatmeal.

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Recipes for National Blueberry Day

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July is National Blueberry Month and the 8th, National Blueberry Day. Summer provides the perfect opportunity to enjoy this seasonal fruit. Thankfully, however, frozen blueberries allow us to benefit from their goodness year around.

Wild blueberries, especially, offer amazing health benefits. Check out how they boost health and support wellness here. My dad introduced me to blueberries while I was still a toddler. He loved blueberry pie and cobbler. I’m grateful that I grew up appreciating this dark blue berry.

After embracing a plant based lifestyle, I discovered it’s not only simple to include blueberries in my diet, it is extremely desirable!

Check out these easy recipes for National Blueberry Day and enjoy summer’s bounty!

Recipes for National Blueberry Day title meme

Easy Ways to Include Blueberries

Before sharing links to recipes, consider these simple ways to add blueberries to your diet.

  • add fresh or frozen berries to smoothies and smoothie bowls
  • top pancakes or waffles with blueberries
  • use as a dessert topping, such as for vegan wacky cupcakes
  • mix fresh or frozen blueberries with other berries for a simple fruit bowl
  • my favorite, grab a handful of fresh blueberries to snack on
Recipes for National Blueberry Day pancakes
Recipes for National Blueberry Day – gluten free pancakes with organic maple syrup and fruit

Recipes for National Blueberry Day

Try any of these delicious blueberry recipes in today’s round up. They are all healthy versions of traditional favorites.

Gluten Free and Oil Free Blueberry Mini Bites

These snack sized blueberry muffins are perfect with afternoon tea or to pack along on a picnic. And they are gluten, oil, egg and refined sugar free as well, making them extra healthy.

Recipes for National Blueberry Day mini muffins
Recipes for National Blueberry Day – mini muffins

Raw Wild Blueberry Pie

This wonderful plant based recipe, from Life Changing Foods by Anthony William, is sugar and gluten free, with no baking required. Light, fruity and so satisfying, this pretty pie is perfect for holidays or special occasions.

Recipes for National Blueberry Day pie
Recipes for National Blueberry Day – raw pie

Vegan Blueberry Banana Bread

Do you enjoy banana bread? This one ups the yums by adding wild blueberries. This beautiful loaf is free from gluten, refined sugar, eggs and diary products. However it’s full of flavor. I love a slice of this bread with a cup of herbal tea.

Recipes for National Blueberry Day bread
Recipes for National Blueberry Day – blueberry banana bread

Blueberry Scones

I love scones. They perfectly complement a cup of hot tea. The challenge is finding a vegan recipe that is also gluten free. This recipe is the best one I’ve tried yet, although I’m always on the hunt for more scone recipes.

These blueberry scones are so easy to make, and they are gluten, dairy, refined sugar, egg and oil free. And the taste? They are wonderful and satisfy my desire for a tea time treat.

Recipes for National Blueberry Day scones
Recipes for National Blueberry Day – scones

Healthy Blueberry Crisp

I’m excited to try this recipe from the blog Erin Lives Whole. This blueberry crisp is vegan, gluten free and comes together in just ten minutes. Instead of a traditional crust for the topping, Erin combines oats with almond flour, walnuts, coconut oil and maple syrup.

Recipes for National Blueberry Day crisp
Blueberry crisp – photo from Erin Lives Whole blog.

Triple Layer Vegan Blueberry Cheesecake Bars

And one more luscious dessert from Erin Lives Whole. These cheesecake bars, using vegan cream cheese, granola and a chia blueberry jam, look amazing. I am excited to try them as well.

Recipes for National Blueberry Day cheesecake
Triple Layer Blueberry Cheesecake Bars – photo from Erin Lives Whole blog.

Favorite Blueberry Dessert

I love blueberries so much that any dessert featuring these berries is a winner with me. What I love even more are these healthier versions of blueberry desserts that don’t contain unwanted sugar, fat, eggs or dairy products.

I hope you’ll enjoy these special treats. And remember that the whole month of July is for celebrating the blueberry. I’d love to see what you create with these tasty berries.

Recipes for National Blueberry Day smoothie bowl
Recipes for National Blueberry Day – smoothie bowl

 

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10 Easy One Pot Vegan Meals

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A one pot meal uses simple ingredients and just one pot or skillet to prepare a delicious lunch or dinner. Typically, the meal is ready to eat in under 30 minutes. And these 10 easy one pot vegan meals take this convenient concept one step further. They are all plant based.

When you need a quick and nutritious meal, try one of these. Whether you are vegan or not, I think you’ll find them an amazing option for a satisfying meatless meal.

10 Easy One Pot Vegan Meals

Round Up of 10 Easy One Pot Vegan Meals

I love the convenience of these easily prepared meals. Using a soup pot, dutch oven or skillet, a hot, nutritious dinner is on the table in short order. One pot means less mess in the kitchen and a speedy clean up too. Less time in the kitchen frees up more time to spend with family, play outside or enjoy some downtime in the evening.

Check out these recipes from Journey With Healthy Me and other awesome health conscious, foodie bloggers. Just click on the underlined titles to go to the recipes.

Vegan Pot Pie Soup

from Journey With Healthy Me

This yummy alternative to traditional pot pie brings all those homey flavors into a soup that’s dairy free. It’s comfort food without the distress that dairy products can bring.

10 Easy One Pot Vegan Meals pot pie soup
10 easy one pot vegan meals – pot pie soup

Creamy Tomato One Pot Pasta

from Food With Feeling

This dinner comes together in minutes using pantry staples. Swap out the fresh vegetables for frozen, if desired. And use gluten free pasta of your choice, if you are gluten sensitive.

Basic One Pan Pasta

from Feel Good Foodie

Martha Stewart perfected the one pan pasta recipes, back in 2013. Uncooked pasta is added to the pot, along with the other ingredients, and they all cook together. I’ve tried several of these recipes and they work! You don’t have to precook the pasta. This recipe is a basic version that’s easy to adapt. Add more veggies or herbs, if desired.

 

One Pan Pasta
10 easy one pot vegan meals – basic one pan pasta. Photo from Feel Good Foodie blog.

Creamy Vegan Caprese Pasta

from She Likes Food

This simple pasta dish uses fresh cherry tomatoes and basil. Use penne pasta, regular or gluten free. This recipe makes a great summer time meal.

Creamy Caprese Pasta
10 easy one pot vegan meals – creamy caprese pasta. Photo from She Likes Food blog.

Thai Peanut Zucchini Noodles

from Flavor the Moments

I love Thai food. This easy to prepare meal combines zucchini noodles with veggies in a Thai peanut sauce.  This light, summery meal does require a spiralizer, to turn zucchini into noodles. Pick up one below.

Vegan Thai Peanut Zucchini Noodles
10 easy one pot vegan meals – Thai peanut zucchini noodles. Photo from Flavor the Moments blog.

Creamy Spinach Pasta

from Karissa’s Vegan Kitchen

One pot, 10 simple ingredients, 10 minutes for this flavorful dish! The recipe calls for vegan cream cheese, or the recipe creator provides a DIY version that you can substitute. As with all the pasta dishes, you can use gluten free pasta if you want.

One Pot Creamy Spinach Pasta
10 easy one pot vegan meals – creamy spinach pasta. Photo from Karissa’s Vegan Kitchen blog.

Cowboy Beans

from Contentedness Cooking

I can’t wait to try this recipe! Really, I’ll be cooking these up this weekend. This hearty meal uses a homemade, sugar free BBQ sauce, recipe included, or you can substitute your favorite brand. Ready in just 15 minutes, Cowboy Beans are perfect to take to family gatherings.

Cowboy Beans
10 easy one pot vegan meals – cowboy beans. Photo from Contentedness Cooking blog.

Veggie Spring Rolls Fried Rice

from Vegan Richa

Do you love those spring rolls that come with Chinese food? Then you’ll love this gluten free, nut free recipe that’s ready to eat in 30 minutes. Use up that leftover rice in the fridge for this one.

Veggie Spring Rolls Fried Rice
10 easy one pot vegan meals – veggie spring rolls fried rice. Photo from Vegan Richa blog.

Chickpea, Cashew & Broccoli Skillet

from Make It Dairy Free

This delicious combination of chickpeas, broccoli and cashews in a savory garlic sauce is ready in 20 minutes. Use a skillet for the Chinese takeout inspired dish.

Chickpea, Cashew and Broccoli Skillet
10 easy one pot vegan meals – chickpea, cashew and broccoli skillet. Photo from Make It Dairy Free blog.

Aloo Matar Soup

from Journey With Healthy Me

And finally, this soup is inspired by the mildly spicy Indian dish, Aloo Matar. Potatoes, onions, garlic and peas combine in a rich tomato broth seasoned with garam masala and curry. I created this recipe during my 62 Outrageous Things to Do for My 62nd Birthday celebration.

I hope you’ll visit the other blogs and find more healthy and delicious recipes to try. Happy cooking…and enjoy spending less time in the kitchen!

10 Easy One Pot Vegan Meals aloo matar soup
10 easy one pot vegan meals – aloo matar soup

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International Hummus Day

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May 13 is International Hummus Day! Established in 2012, this unique holiday celebrates appreciation for this dairy free, gluten free, plant based treat.

Created by Ben Lang, International Hummus Day sets the intention that people from around the world come together to share a meal featuring this dish originally made from chickpeas. We may not be able to gather currently, however we can enjoy hummus from our homes and share favorite recipes with each other.

In fact, hummus is incredible easy to make, using a blender or food processor. And it requires very few ingredients. Check out the eight fun recipes below!

International Hummus Day title meme

Good for You Hummus

Although both Israel and Lebanon claim the origination of hummus, we do know the chickpea dish has been around since the 12th century. And for good reason.

Hummus, which means “chickpea” in Arabic, is not only yummy to eat, it is good for us too. Filled with protein, fiber, potassium, B6, folate, vitamin C, iron and antioxidants, hummus helps to curb hunger cravings, lowers cholesterol and can even reduce the risks of certain types of cancers.

Traditionally made with chickpeas, also known as garbanzo beans, lentils, black beans and avocados make amazing hummus as well.

Try one or all of these simple to prepare recipes.

Easy Classic Hummus

With a food processor, a few pantry staples combine to form this healthy and delicious snack or meal, served up with fresh veggies or gluten free crackers.

Check out the recipe for easy classic hummus from my blog site, and enjoy!

International Hummus Day classic
International Hummus Day – classic

Black Bean Hummus

This hummus recipe from Anthony William features black beans, avocado, cilantro, jalapeño, lime juice, garlic, cumin and coriander. It makes an excellent wholesome meal that provides tons of health benefits. Check out the recipe and benefits for Black Bean Hummus or visit the Medical Medium site.

International Hummus Day black bean
International Hummus Day – black bean

Chipotle Hummus

Spicy Chipotle Hummus, from Hey Nutrition Lady, is oil free and made with tahini, garlic, and spicy chipotle peppers. It’s perfect served as a spread on sandwiches and wraps or with gluten free crackers.

Chipotle hummus
International Hummus Day – chipotle. Photo from Hey Nutrition Lady blog.

Cilantro Jalapeno Hummus

This hummus is spicy as well, thanks to jalapeno peppers, with a kick of lime. Created by Food, Faith, Fitness, Cilantro Jalapeno Hummus does not use the traditional ingredient tahini (a paste made from sesame seeds), making it perfect when you don’t have any on hand!

Cilantro Jalapeno Hummus
International Hummus Day – cilantro jalapeno hummus. Photo from Food Faith Fitness blog.

Everything Bagel Hummus

This simple, creamy hummus, from Choosing Chia, makes the perfect yummy snack. Everything Bagel Hummus features roasted garlic, sesame oil and onion powder for that everything bagel flavor.

Everything Bagel Hummus
International Hummus Day – everything bagel. Photo from Choosing Chia blog.

Dill Pickle Hummus

This fun hummus, created by Bree’s Vegan Life, is tangy with dill and it’s oil free also. Dill Pickle Hummus is a flavorful choice with pita chips, cucumber slices or veggie sticks.

Dill Pickle Hummus
International Hummus Day – dill pickle. Photo from Bree’s Vegan Life blog.

Lentil Hummus

I love protein packed lentils. They are so good for us. This Lentil Hummus, from Elephantastic Vegan, is super easy to make and oil free. It’s great served with veggie sticks or gluten free crackers.

Lentil Hummus
International Hummus Day – lentil. Photo from Elephantastic Vegan blog.

Avocado Hummus

Home. Made. Interest. offers this tasty combination of chickpeas and fresh avocados in Avocado Hummus. This wonderfully flavored dip makes a great lunch or afternoon snack, paired with veggies or non GMO tortilla chips.

Avocado Hummus
International Hummus Day – avocado. Photo from Home. Made. Interest. blog.

International Hummus Day

These recipes can help you get started, trying out a variety of hummus recipes. And of course, you can always purchase hummus at the grocery store. The hummus industry grew from $5 million in 2002, to $725 million annually in 2016. That’s an amazing jump and an indication that people love this healthy treat.

Which recipe do you want to try first? Please visit these wonderful websites and then let me know…what’s your favorite hummus? And if you have a hummus recipe to share, send it to me! I love passing on healthy plant based recipes.

International Hummus Day sesame seed
International Hummus Day – sesame seed

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Strawberry Banana Bread

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This strawberry banana bread is the perfect treat for anyone, whether you are vegan and gluten free, or not. I appreciate the wholesome goodness in this luscious and delicious loaf. As a bonus, it is sweetened with pure maple syrup and a couple of tablespoons of coconut sugar.

Check out this easy to prepare recipe, from Anthony William, and let me know if you enjoyed it!

Strawberry Banana Bread title meme

 

Benefits of Strawberries

I’ve added different fruits to banana bread, from wild blueberries to apples to raisins, however I’ve never included strawberries before.

Strawberries are a natural to pair with bananas. These berries are an excellent source of vitamins A, B-complex, C and E, manganese, iron, zinc and potassium.

Strawberries supply important antioxidants and plant compounds that benefit heart health and control blood sugar levels. And they are rich in phenols, which have anti-inflammatory properties that help people suffering from autoimmune disorders.

Plus, strawberries boost the immune system and support eye health.

Curious about the health benefits of bananas? Read more about them here.

Strawberry Banana Bread strawberries
Health boosting strawberries.

Strawberry Banana Bread Recipe

This quick bread comes from Anthony William. I’m always excited to try one of his recipes, as I know he’s carefully tested it and avoids additives and foods on my “no” list.

Strawberry Banana Bread

Easy to prepare quick bread featuring the goodness of bananas and strawberries.
Prep Time 10 mins
Cook Time 55 mins
Total Time 1 hr 5 mins
Course Dessert
Cuisine American
Servings 8

Ingredients
  

  • 3 ripe bananas (about 1 1/2 cups mashed)
  • 1/4 cup maple syrup
  • 2 tbsp coconut sugar
  • 1 tsp vanilla
  • 1/2 cup unsweetened plant based milk
  • 2 1/2 cups gluten free oat flour
  • 1/2 tsp sea salt
  • 1 tsp baking powder
  • 1/4 tsp baking soda
  • 3/4 cup strawberries, roughly chopped
  • 2 strawberries, thinly sliced, for topping optional

Instructions
 

  • Preheat oven to 350 degrees. Line a 9X5 loaf pan with parchment paper.
  • Mash bananas in a bowl, with fork or potato masher. Add maple syrup, coconut sugar, vanilla and plant based milk. Mix well.
  • In another bowl, combine oat flour, sea salt, baking powder and baking soda. Whisk until lump free. Add banana mixture and fold in gently until batter is uniformly combined. Add chopped strawberries stirring just to incorporate.
  • Pour batter into loaf pan and bake for 45 - 55 minutes, until toothpick inserted in middle comes out clean. Remove from oven and cool for a few minutes. Then lift loaf from pan by parchment paper and cool completely on wire rack. Makes 8 slices.
Keyword Strawberry Banana Bread

 

Strawberry Banana Bread mashed bananas
Mashing bananas
Strawberry Banana Bread dry mixture
Dry mixture
Strawberry Banana Bread chopped berries
Adding chopped strawberries

Enjoying Strawberry Banana Bread

I admit, I didn’t wait for the bread to cool completely. After brewing a cup of herbal tea, I cut a couple of slices of slightly warm strawberry banana bread.

I love this bread! The strawberries add a hint of tartness, complementing the sweetness of bananas. For a breakfast treat, after school or work snack or for afternoon tea, strawberry banana bread is perfect.

Check out this blueberry banana bread too!

Do you have a favorite banana bread recipe? Share it below in the comments.

Strawberry Banana Bread with Tea
Strawberry Banana Bread with Tea

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Vegan Pot Pie Soup

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Traditional pot pie, topped with a flaky crust, is not on my plant based diet. I haven’t really missed it. However, when I found a recipe on social media for a vegan pot pie soup, I looked forward to trying it. This crustless pot pie version offers a mix of fresh veggies in a rich, dairy free broth. It is so delicious and ready to eat in about 35 minutes.

Vegan Pot Pie Soup

Vegan Pot Pie Soup

Unfortunately, when I snapped a photo of the recipe, I didn’t get the name of the person who created it. Actually, the woman shared that her husband prepared this yummy soup. If I ever find that social media post again, I’ll update with the info.

I adapted the recipe slightly, adding extra veggies and creating DIY Spike seasoning, rather than purchasing it. That original seasoning contains a few ingredients that I avoid. The recipe for this simple yet flavorful blend of spices is listed below the recipe for the soup.

Vegan Pot Pie Soup Ready to Eat

Vegan Pot Pie Soup

Vegan, gluten and dairy free pot pie soup.
5 from 5 votes
Prep Time 10 mins
Cook Time 25 mins
Total Time 35 mins
Course Soup
Cuisine American
Servings 6 Servings

Ingredients
  

  • 4 potatoes, peeled and cubed
  • 3 carrots, peeled and chopped
  • 3 celery stalks, chopped
  • 1/2 yellow onion, chopped
  • 4 cups vegetable broth
  • 2 tbsp DIY seasoning blend or Spike Seasoning
  • 1/2 cup cashews, soaked for half an hour
  • 1 16 oz can cannellini beans
  • 1 cup plant based milk, such as almond or coconut
  • 2 cups frozen or canned peas

Instructions
 

  • Add cubed potatoes to a large pot along with the vegetable broth. Bring to a boil
  • Add carrots, celery and onion. Simmer for 10 minutes.
  • Add seasoning and simmer another 10 minutes.
  • Combine cashews, cannellini beans and plant based milk in blender. Blend on high speed for 60 seconds, or until smooth. Add cashew mixture and peas to soup. Stir well and simmer for 5 more minutes. Serves 6.
Keyword Vegan Pot Pie Soup
Veggies simmering
Veggies simmering, on their way to becoming vegan pot pie soup.
Rich, dairy free broth
The cashews, beans and plant based milk create a rich broth.

DIY Seasoning Blend

This blend of spices contributes to the soup’s amazing flavor. And it is easy to make with spices you probably already have on hand.

In a small bowl combine 2 tbsp sea salt, 2 1/2 tsp black pepper, 1 tbsp paprika, 1 tsp cayenne pepper (reduce amount for less heat), 2 tsp onion powder, 1 1/4 tsp garlic powder, 1 tsp dry mustard, 1 1/2 tsp dried thyme and 1 tsp dried basil. Combine well. Store in a cool area.

I combined the spices in a small mason jar and then capped it for storage. The vegan pot pie soup recipe calls for two tablespoons of the seasoning.

Use this DIY seasoning blend in soups, sauces, stir fries, salads or on roasted veggies.

DIY Seasoning Blend
The blend of seasonings is an important ingredient in vegan pot pie soup.
Mason Jar Storage
A small mason jar is the perfect size for storing seasoning.

Enjoying Vegan Pot Pie Soup

Admittedly, I love all kinds of soup, year around. However, this one is incredibly good. The seasoning adds a bit of a kick to the broth, making this vegan pot pie soup better, in my opinion, that those others with the crusts. For even more richness and health benefits, use DIY vegetable broth instead of purchasing it.

The freshly prepared vegetables contribute nutrients along with goodness. The soup adapts easily. Add whatever vegetables are on hand. I had left over carrot and celery sticks from my Oscar night snack tray. Chopping them up for soup prevented wasted. Throw in an onion, peas, non GMO corn, turnips, green beans…the only limit is imagination.

This warming soup is so good, Greg and I each had another half a bowl. And there is still plenty left over for lunch tomorrow. Let me know if you try this healthy version of a traditional favorite.

Vegan Pot Pie Soup in the Bowl
Vegan pot pie soup ready to eat.

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Vegan Gluten Free Spice Cake

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Is there anything that smells better than a spice cake baking in the oven? I love the rich scents of cinnamon, nutmeg and cloves. When Anthony William posted a recipe for vegan gluten free spice cake, I saved it to try. I so appreciate Anthony, author of the Medical Medium books. He continually shows me, and the world, that eating plant based isn’t dull or bland. I love the recipes that he offers.

This evening provided the opportunity to bake this incredibly delicious and healthy dessert.

Vegan Gluten Free Spice Cake title meme

Healing Cake

This luscious cake is not only vegan and gluten free, it’s oil free as well. Plant based milk keeps it dairy free and applesauce replaces the eggs. And instead of refined sugar, the recipe uses coconut sugar.

The health benefits from vegan gluten free spice cake come from its spices, cinnamon especially. Cinnamon eases nausea, vomiting, diarrhea and indigestion. It helps to prevent the flu or shortens its duration if you catch it, lowers cholesterol and regulates blood sugar levels. Cinnamon soothes arthritis, increases circulation and contains anti-clotting compounds, making it beneficial in preventing strokes. And did you know that cinnamon boosts memory and cognitive functions? Just smelling the spice increases focus and alertness.

Vegan Gluten Free Spice Cake Recipe

I made this recipe exactly as Anthony specified. Check out the recipe here, on his website. For convenience, the recipe is listed below as well.

Vegan Gluten Free Spice Cake

Anthony William
This aromatic spice cake is vegan, gluten and oil free.
Prep Time 10 mins
Cook Time 50 mins
Total Time 1 hr
Course Dessert
Cuisine American
Servings 6 servings

Ingredients
  

  • 2 cups gluten free oat flour
  • 1 cup almond flour
  • 1 cup coconut sugar
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 2 tsp cinnamon
  • 1 tsp ground ginger
  • 1/4 tsp ground cloves
  • 1/4 tsp ground nutmeg
  • 1/4 tsp ground cardamom
  • 1 tsp vanilla
  • 1 1/3 cups unsweetened almond or coconut milk
  • 1/3 cup unsweetened applesauce

Cashew Icing

  • 1 cup raw cashews, soaked for at least 2 hours
  • 1/4 cup maple syrup
  • 3 tbsp freshly squeezed orange juice or water

Instructions
 

Spice Cake

  • Preheat oven to 350 degrees. Line a 9x9 baking pan with parchment paper.
  • In a large bowl combine oat flour, almond flour, coconut sugar, baking soda, baking powder and spices. Mix well and set aside.
  • In separate bowl, combine plant based milk, maple syrup and orange juice or water. Mix well and add to dry ingredients, stirring to combine.
  • Pour batter into prepared pan. Bake for 50 - 60 minutes, until toothpick or knife inserted in center comes out clean. Cool for 5 minutes then carefully remove from pan to cool completely.

Cashew Icing

  • Drain cashews. Combine cashews, maple syrup and orange juice or water in blender. Blend on high, scrapping down sides as needed, until icing is smooth.
  • Spread icing evenly over cake. Top with walnuts or pomegranate seeds, if desired. Serves 6.
Keyword Vegan Gluten Free Spice Cake

 

Vegan Gluten Free Spice Cake Ingredients
Vegan Gluten Free Spice Cake Ingredients
Spice Cake Ready to Bake
Ready to bake.

Enjoying Vegan Gluten Free Spice Cake

Scent is important to me. And oh my, I enjoyed the aroma wafting from my kitchen as this cake baked. I love spice cake and I anticipated trying a slice with a cup of hot herbal tea.

I was not disappointed. This vegan gluten free spice cake is tender and so delicious with its blend of spices. I like the cashew cream icing as well. Another tasty option is to top the cake with non-dairy whipped topping. I added a couple of walnut halves to my slice of cake. Pomegranate seeds or berries are wonderful alternatives.

Preparing the spice cake tonight gave it a trial run for Sunday’s Super Bowl festivities. I’ll have healthy snacks and foods on hand as I cheer for the Kansas City Chiefs. This cake is perfect for any occasion and special enough for birthdays and events such as baby showers and afternoon teas.

Give it a try and let me know what you think!

Vegan Gluten Free Spice Cake Plated
My slice of cake, topped with walnuts.

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