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    Vegan Slow Cooker Pinto Beans - Simple Homemade Recipe

    April 23, 2025 by Chantry 1 Comment

    Close up of black bowl full of cooked pinto beans with a couple slices of jalapeno on top.

    These Vegan Slow Cooker Pinto Beans never fail to hit the spot! Thereโ€™s something so comforting about a pot of beans simmering away for hoursโ€”especially when you donโ€™t have to do much to make it happen! The aroma that permeates your house throughout the day is almost as enjoyable as eating the homemade beans once they are finished cooking! Plus they have that cozy, home-cooked flavor that makes you want to go back for seconds!

    Black bowl full of cooked pinto beans with a couple slices of jalapeno on top. There is another bowl of beans and jalapeno in the background.

    These beans are a staple in our kitchen! We make them at least every other week! And the best part is that my kids will eat them too! My daughter said she likes them as much as our 3 Bean Veggie Chili which is my kids favorite! Make enough for leftoversโ€ฆtrust me, you will thank yourself later! 

    I love recipes like this because they take a humble pantry staple and turn it into something really satisfying with just a few simple ingredients. Plus, the slow cooker does all the work, which is perfect for busy weekdays, meal prep, or feeding a crowd. 

    Why this is one of our favorite recipes

    • Easy to make - the hardest part is remembering to soak your beans overnight. And even that isnโ€™t a deal breaker! 
    • Bold balanced flavor - There is a little spice from the jalapeno, a little acidity from the tomatoes, and an earthy tone from the beans. And together they sing! 
    • Versatile - we eat these plain, with tortilla chips, over rice, in tacos, in a burrito bowl, etc. You can also turn them into refried pinto beans!
    • Great source of plant-based protein - beans are one of my absolute favorite sources of protein, because of all the other benefits they pack as well! 
    Close up of pinto beans in a silver ladle.

    How to Thicken Crock Pot Pinto Beans?

    If you want to thicken these beans up, you can use an immersion blender and blend a few of the beans and stir the blended beans with the rest of the beans. You can also blend a small amount of the beans in a regular blender and add them back in. You can also cook for a while with the lid off to let some of the liquid evaporate. This tends to work better when cooking on the stovetop though. 

    Can You Turn These into Refried Beans?

    Absolutely! When the beans are done cooking, you can blend the whole pinto beans or mash them with a potato masher until they reach your desired consistency. I usually stop here, but if you want to be more traditional you can fry the mashed-up beans in a pan with some fat and extra seasoning if needed. 

    Can You Make These Without Soaking Them?

    Yes, you can! If you donโ€™t have time to soak, all you need to do is cook the beans on high for 8 to 10 hours. Cooking time can vary depending on how old your beans are and the slow cooker you are using. If you find that your cooking time is different, make a note of it for the future! Sometimes cooking it this way takes more water. You can check your crockpot periodically to see if you need to add more water. 

    Can You Make These with Canned Beans?

    Yes! Canned beans are a great choice if have less time! If you want to use canned beans, use about 4 cups of beans. You will want to rinse and drain your beans before adding them to the slow cooker. Reduce your water or broth to about 1 cup and keep the other ingredients the same. Cook for 2-3 hours in the slow cooker. Or you can cook them on the stovetop until heated through with the other flavors. If you do cook them on the stovetop use just enough water to help everything combine well. 

    Overhead shot of ingredients.

    Ingredients

    • Pinto Beans - Pinto beans have a mild and slightly nutty flavor. When cooked just right they develop a wonderfully balanced texture that is creamy yet firm. Their earthy flavor pairs beautifully with the rest of the ingredients. You are more than welcome to try a different variety of beans, however I havenโ€™t tested any others myself. I think black beans would be delicious! If you try another type of bean let me know in the comments how it turns out!
    • Onion, Jalapeno, and Garlic - This aromatic trio of veggies helps create the most flavorful beans!  The jalapeno has a pretty mild spice, especially if you discard the pith and seeds. The pith is the inner white tissue of the pepper which is where most of the spice comes from. If you want spicier beans you are welcome to add more jalapeno! If you can, the flavor is immensely better when you saute the vegetables before adding them to the crockpot! If I have a green bell pepper lying around I'll often add one in as well! Once these guys are chopped up and sauteed, everything else is dump-and-go!
    • Diced Chilis - These have such a delicious buttery and earthy flavor! We use the mild ones but if you want more spice you can use a can of hot chilies!
    • Tomatoes - Sometimes beans struggle to cook when tomatoes are added. You can either add a little baking soda to help, increase the cooking time, or add the tomatoes in closer to the end of cooking time if you are worried. I find that after a salt soak these beans cook ok for me since the amount of tomatoes isnโ€™t too high. If you donโ€™t soak your beans then I would suggest adding the tomatoes closer to the end of cooking.
    • Spices - This combo of spices is my favorite way to season crock pot pinto beans!
    • Water or Vegetable Broth - I usually just use water but vegetable broth would add more flavor!
    Overhead shot of bowl full of beans covered in water.

    A Note on Soaking Dried Beans

    While you can make these without soaking the beans first, soaking gives them a delicious texture! To create tender beans you can either do a salt soak or a baking soda soak. If doing a salt soak add 1-2 Tablespoons of salt per pound of beans. If doing a baking soda soak, add about ยฝ a teaspoon per pound of dry beans. 

    Salt and baking soda both create a slightly different texture. I find that my beans tend to get a little mushy with baking soda and hold their shape better with salt. It mostly comes down to preference. I like to use salt with this recipe, and baking soda if I am cooking beans for hummus or something like that. You might want to use baking soda with these if you know you are going to be making refried beans. Either option is great!

    You will want to soak the dry pinto beans for 8 to 10 hours. You can use cold water or room-temperature water. I usually leave my beans to soak the night before and then put everything in the slow cooker first thing in the morning!

    How to Make

    To start this recipe you will want to soak the beans in a large bowl the night before in salt water.  Soak for 8 to 10 hours or overnight. If you don't have time to soak them overnight just cook them from dry.  If you want to make these without soaking see the notes above or in the recipe card. 

    Overhead shot of sauteed onion and green bell pepper in the slow cooker.
    Saute onion, garlic, jalapeno, and bell pepper until soft and fragrant.
    Overhead shot of all ingredients in the slow cooker before being cooked.
    Add rest of ingredients.
    Overhead shot of all ingredients mixed in the slow cooker before being cooked.
    Stir and make sure that everything is covered with liquid.
    Overhead shot of cooked pinto beans in the white slow cooker.
    Cook on medium for 8 to 10 hours.

    Other cooking options

    • If you want to cook these on the stovetop, saute your veggies in a deep pot. Add the rest of your ingredients and bring to a boil. Once it is boiling, reduce the heat to a simmer and cook for 2-4 hours. It will take more liquid to cook the beans as it will evaporate. Make sure to continuously check the beans to see if you need to add more water. 
    • If you want to cook these in the instant pot, saute your veggies and add the rest of your ingredients. You will want to reduce the water to about 2 ยฝ cups instead of 4 cups. 
      • If you soak the beans then set your Instant Pot to high pressure for 15 minutes and allow the pressure to naturally release for 10 minutes.
      • If you donโ€™t soak the beans, cook on high pressure for 50 minutes and allow the pressure cooker to release naturally for 10 minutes. 

    Whatever cooking process you decide to use, at the end of the day you will have delicious beans!

    Overhead shot of white slow cooker full of cooked pinto beans with cilantro, jalapeno, and wooden ladle in on the counter.

    How to Store

    • You can store these beans in an airtight container in the fridge for 3-5 days.
    • You can also store these in the freezer. I like to divide mine into freezer quart bags. I usually put either 1 ยฝ cups (which is equal to a can of beans) or 2 cups. Then I freeze the bags flat. Alternatively, you can freeze in mason jars. Just make sure not to fill the jar past the freeze line. Other freezer-safe containers should work as well.

    How to Use Leftover Pinto Beans

    The best part of this recipe is how versatile it is! Because this is such an easy recipe, we often make a large batch and eat it different ways throughout the week. You can eat these over rice, with baked potatoes, have them for taco night, or take them as a great side dish to your family barbecue! 

    More Delicious Recipes with Beans

    3 Bean Veggie Chili

    Tortilla Soup

    Black Bean Burgers

    Cowboy Caviar

    BBQ Baked Beans

    Chickpea Wraps

    If you try these Vegan Slow Cooker Pinto Beans don't forget to leave a comment and a โญ๏ธโญ๏ธโญ๏ธโญ๏ธโญ๏ธ rating below so everyone can see how you liked it!

    Close up of black bowl full of cooked pinto beans with a couple slices of jalapeno on top.

    Vegan Slow Cooker Pinto Beans

    These beans are heaven! After soaking all night and then simmering all day with delicious spices, they near absolute perfection! Enjoy with rice, a tortilla, on top of potato, or however the heck you want! Yum!
    5 from 1 vote
    Print Pin Rate
    Course: Beans, dinner, Main Course
    Prep Time: 8 hours hours
    Total Time: 16 hours hours
    Servings: 6 cups
    Calories: 297.5kcal

    Equipment

    • Slow Cooker

    Ingredients

    • 1 lb dried pinto beans about 2.5 cups dried beans
    • 1 small onion diced
    • 1 small jalapeno diced
    • 4 cloves garlic crushed
    • 1 green bell pepper optional
    • 1 14 oz can fire roasted tomatoes
    • 1 can green chiles
    • 1 teaspoon oregano
    • ยฝ teaspoon smoked paprika
    • 1 teaspoon cumin
    • 1 teaspoon garlic powder
    • 1 teaspoon onion powder
    • ยฝ teaspoon chipotle powder
    • 2 bay leaves
    • 1.5 teaspoon salt
    • 4 cups water or broth

    Instructions

    • Place dried beans in a bowl and pick out any damaged or misshapen beans.
    • Rinse and then cover with 8 to 10 cups of water.
    • Add an optional 1-2 Tablespoons of salt for a salt soak.
    • Soak overnight. (see note)
    • Water saute onion, jalapeno, and garlic with a pinch of salt. (see notes)
    • Add the rest of your ingredients to your slow cooker.
    • Make sure your beans are covered with liquid.
    • Cook on low for 8-10 hours or on high for 5-6 hours. The beans should be tender but still hold their shape.
    • Enjoy!

    Notes

    • If your slow cooker insert doesn't work on the stove or doesn't have a saute function, you can saute the veggies in a different pan and then transfer to the slow cooker. You could skip sauteing and add the veggies to your slow cooker. However, you might not get the same depth of flavor.
    • If you don't want to soak overnight, you can cover the dry beans with water in a pot. Bring them to a boil, then turn the heat off and leave them to soak for about an hour.ย 
    • If you want to make this recipe without soaking your beans, you can rinse the unsoakedย beans well and add them to the crockpot and cook on high for 8 to 10 hours.ย 

    Nutrition

    Serving: 1cup | Calories: 297.5kcal | Carbohydrates: 55g | Protein: 17.8g | Fat: 1g | Saturated Fat: 0.3g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 0.3g | Sodium: 730.7mg | Potassium: 860mg | Fiber: 17.8g | Sugar: 2.8g | Vitamin A: 102.7IU | Vitamin C: 4.6mg | Calcium: 121.8mg | Iron: 5mg

    Creamy Mint Chocolate Chip Smoothie Recipe

    March 13, 2025 by Chantry 1 Comment

    Close up of smoothie with whipped cream and chocolate chips on top.

    This mint chocolate chip smoothie is light and refreshing yet indulgent at the same time! The cool mint flavor and decadent chocolate chips come together perfectly in this creamy smoothie! Perfect for breakfast, a refreshing snack, or delicious dessert!

    ยพ view of two mint chip smoothies with whipped cream and chocolate chips on top, and fun white and gold straws.

    While this smoothie is extremely popular for St. Patrickโ€™s Day because of its fun green color, it can be enjoyed all year round! It reminds me of mint chocolate chip ice cream, which was my favorite ice cream flavor growing up! Which is why this is one of my favorite smoothie recipes!  You could also compare it to the popular shamrock shake only in healthy smoothie form!

    Jump to:
    • Ingredient Notes and Substitutions
    • How to Make
    • Storage
    • Related
    • Pairing
    • Mint Chocolate Chip Smoothie

    Ingredient Notes and Substitutions

    Overhead of ingredients for the smoothie including: spinach, vanilla protein powder, chocolate chips, plant based milk, hemp seeds, medjool date, frozen bananas and mint leave or extract.
    • Plant-Based Milk - We like to use soy milk for its protein, but unsweetened vanilla almond milk, cashew milk, oat milk, or coconut milk would all work well!
    • Fresh Spinach - This is what makes this such a beautiful green smoothie! You could also swap it out for other leafy greens or kale if that is what you have at home. If you like kale smoothies, you could also try this strawberry kale smoothie!
    • Medjool Date - Medjool Dates are a great way to give your smoothies natural sweetness (as are ripe bananas). If you don't have dates, don't worry, you can use a tablespoon of maple syrup to achieve that same sweetness! 
    • Frozen Banana - These give the smoothie a deliciously creamy texture. If you want less banana, you can swap out one of the bananas for about ยฝ cup of plant-based yogurt. It is delicious! Both are great for a creamy base and thick texture. If you want to use yogurt, but keep the amount of fats in the smoothie the same, just leave out the hemp seeds! The yogurt and hemp seeds are both healthy fats so either would be fine!
    • Protein Powder - Vanilla protein not only gives this smoothie a great flavor, but rounds out the wholesome ingredients for an easy breakfast!
    • Mint - You can use either fresh mint leaves or peppermint extract. I have tried both with similar results. Mint extract is a good option just because you likely already have some in your cupboard. It is very potent though, so remember that a little goes a long way!
    • Chocolate Chips - I usually use the Hu Chocolate Gems, but you can use whatever dairy free chocolate chips you have on hand.  Cacao nibs also work well if you donโ€™t want the added sugars! If you use cacao nibs, you donโ€™t have to worry so much about over blending them. If you use chocolate chips, add them in very last and give the blender a few pulses so that you have perfect size little chunks! If you want more chocolate and aren't worried about keeping your smoothie green, you could also add in a tablespoon of cacao powder or cocoa powder.
    • Hemp Seeds - these are a great source of healthy fat. If you don't have hemp seeds, you could also use flax seeds, flaxseed meal, or chia seeds. Or you could even use a tablespoon of almond butter. I wouldn't suggest peanut butter though as that would change the flavor of the smoothie too much.

    For a full list of ingredients and quantities see the recipe card below.

    Overhead view of smoothie in a glass with chocolate chips on top and a mint garnish.

    How to Make

    You want to blend this smoothie in a high-speed blender in three stages! The first stage helps to completely break down the spinach, date, and hemp seeds. This will result in the most creamy results. If you try to blend them with everything else, they wonโ€™t break down as well!

    Add milk, spinach, mint, date, and hemp seeds to the high speed blender and blend until smooth.

    Next add bananas, vanilla protein powder, and ice and blend again until creamy.

    Add your chocolate chips and pulse the blender two to three times.

    Look at that gorgeous mint chip smoothie!

    Hint: It is always a good idea to blend your greens first in whatever smoothie you are making. It helps make it super creamy without you needing to chew green chunks!

    Storage

    Smoothies are best on the day that you make them. If you want to make them ahead of time for storage, the best option would be to store the separate ingredients together and blend them when you are ready to drink your smoothie. 

    If you have leftovers, you can either put them in popsicle molds and freeze for a fun treat later, or you can freeze them in ice cube trays to blend into another smoothie another day. We also like to freeze them in creami containers to have as more of an ice cream treat later!

    If you are looking for some fruity smoothie recipes, check out this strawberry peach smoothie, or this strawberry banana smoothie!

    Side view of two smoothies with gold and white straws.

    If you make this smoothie, let me know how you like it in the comments!

    Related

    Looking for other recipes like this? Try these:

    • Close up of black bowl full of cooked pinto beans with a couple slices of jalapeno on top.
      Vegan Slow Cooker Pinto Beans - Simple Homemade Recipe
    • Close up of smoothie with whipped cream and chocolate chips on top.
      Creamy Mint Chocolate Chip Smoothie Recipe
    • Close up of smoothie bowl with fresh fruit on top. Creami machine and empty container in the background.
      Ninja Creami Smoothie Bowl - How to Make Any Flavor!
    • Close up of glass jar of pudding with spoonful coming out.
      Easy Silken Tofu Chocolate Pudding with Cocoa Powder

    Pairing

    These are my favorite dishes to serve with [this recipe]:

    • Close of up smoothie with cut fruit on top and fun paper straws.
      Simple Strawberry Peach Smoothie (Creamy and Delicious!)
    • Close up of two halves of assembled wrap stacked on top of each other.
      Easy Buffalo Chickpea Wraps
    • close up of jar full of salad topper mix with wooden spoon sticking out of it.
      Salad Topper Mix
    • Spoon full of dressing hovering above glass jar with dressing dripping off.
      Vegan Honey Mustard Dressing - Simple and Oil-Free
    Close up of smoothie with whipped cream and chocolate chips on top.

    Mint Chocolate Chip Smoothie

    This mint chocolate chip smoothie is the perfect blend of cool sweet mint and indulgent chocolate! It is not only sweet and refreshing but quick and to make!
    5 from 1 vote
    Print Pin Rate
    Course: Breakfast, Snack
    Keyword: Smoothie
    Prep Time: 5 minutes minutes
    Servings: 1 person
    Calories: 730kcal
    Author: Chantry Montgomery

    Equipment

    • 1 high-speed blender

    Ingredients

    • 1 cup plant based milk
    • 1 cup fresh spinach or ยฝ cup frozen
    • 1 medjool date
    • 1 tablespoon hemp seeds
    • ยผ teaspoon mint extract or 20-30 mint leaves
    • 2 frozen bananas
    • 1 scoop vanilla protein powder
    • 2 tablespoons chocolate chips or cacao nibs
    • 4-6 ice cubes

    Instructions

    • Add the first five ingredients to the blender.
    • Blend until smooth.
    • Add the bananas, protein powder, and ice cubes to the blender.
    • Blend thouroughly.
    • Add the chocolate chips.
    • Pulse the blender a few times.
    • Pour into a glass and enjoy!

    Notes

    • If you want less banana, you can use 1 banana and ยฝ cup of plant-based yogurt.ย 
    • If you use mint extract, be careful not to overdo it. A little goes a long way!

    Nutrition

    Serving: 1g | Calories: 730kcal | Carbohydrates: 85g | Protein: 37g | Fat: 26g | Saturated Fat: 10g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 2g | Sodium: 348mg | Potassium: 1712mg | Fiber: 12g | Sugar: 64g | Vitamin A: 96IU | Vitamin C: 39mg | Calcium: 89mg | Iron: 6mg

    Ninja Creami Smoothie Bowl - How to Make Any Flavor!

    February 27, 2025 by Chantry 1 Comment

    Close up of smoothie bowl with fresh fruit on top. Creami machine and empty container in the background.

    Ninja Creami Smoothie Bowls are amazing! They are not only delicious but blessedly convenient. This recipe is more of a formula for creating any flavored smoothie bowl you like in the Ninja Creami. The example here is a delicious recipe for a cherry blueberry smoothie bowl. Yum!

    45 degree shot of smoothie bowl with fresh berries and hemp seeds on top and ninja creami and container in the background.

    We love smoothie bowls here and with our busy mornings, being able to make them in the Ninja Creami is such a game-changer! We like to prep a few pint containers and just pull one out and run it through the Creami when we are ready to enjoy it! It is an easy way to make breakfast easier or enjoy a healthy dessert later in the day. The simple ingredients and minimal effort for this recipe make it a winner! Prep a few containers for delicious breakfasts throughout the week.

    What Model of Ninja Creami Machine Do I Need to Make a Smoothie Bowl?

    You can make a smoothie bowl with any Ninja Creami model. While the Ninja Creami Breeze and the standard Ninja Creami both have smoothie bowl options the Ninja Creami Deluxe does not. So can you make a smoothie bowl in the Ninja Creami Deluxe? Yes! Just use the โ€˜lite ice creamโ€™ button which performs the same operation as the 'smoothie bowl' option on the other models.

    Jump to:
    • What Model of Ninja Creami Machine Do I Need to Make a Smoothie Bowl?
    • Ingredients
    • Other Optional Add-Ins
    • Instructions
    • What to do with Leftovers
    • Smoothie Bowl Topping Ideas
    • Other Smoothie Bowl Flavor Ideas
    • Related
    • Ninja Creami Smoothie Bowl

    Ingredients

    The amount of ingredients you use for a smoothie bowl will depend on which model of Ninja Creami you have. I have included amounts for both sizes here as well as in the recipe card. The main trick is to fill your container nearly to the fill line with solids and then cover them with liquid up to the fill line. Itโ€™s pretty easy but this formula will make it foolproof!

    Overhead shot of ingredients for smoothie bowl including: cherries, blueberries, bananas, zucchini, and almond milk.
    • Fruit and Veggies - You can use all fruit or a mix of fruit and veggies. Here I used a mix of cherries, wild blueberries, and zucchini. For a regular pint you will want to use 1 cup and for a larger pint use 1 and ยฝ cups of fruit. You can start with frozen fruit or fresh fruit. If you want it to be an acai bowl, include an acai packet in your fruit measurements. 
    • Bananas - I always include bananas in my smoothie bowls because I like the texture. If you donโ€™t want to use a banana you can omit it and add more fruit or try avocado for a similar texture! For a regular pint add about ยฝ a banana and for a larger pint add up to a whole banana.
    • Liquid - Use your favorite milk, juice, or water. Cover your fruit and fill to the fill line of your container. In a regular pint, this will be about ยฝ cup of liquid and in the larger pint, it will be about ยพ of a cup.

    Other Optional Add-Ins

    • Protein powder - if you would like to add protein powder you can either put it straight in the container or mix it into your liquid before adding it to your container.
    • Fat - Adding a healthy source of fat can make your smoothie bowl more satisfying and creamy! If you are using plant milk you will already have some fat. You can also add nut butter, avocado, or seeds.
    • Sweetener - If you want your smoothie bowl extra sweet you can add a sweetener of your choice. Maple syrup is an excellent option!

    Whatever you decide to put in your smoothie bowl, be careful not to add ingredients past the max fill line of your container.

    See recipe card for quantities.

    Instructions

    overhead shot of zucchini and banana added to the creami container.

    Step 1: Place Fruit and any other add-ins in your pint container.

      Front view of creami container full of ingredients before going into the freezer.

      Step 2: Cover the fruit with liquid to the fill line.

        Front view of creami container with frozen ingredients.

        Step 3: Freeze the container for 8-24 hours.

          Top view of creami container after being processed in the creami machine.

          Step 4: Process with the Ninja Creami.

            Place all your fruits and veggies in your Ninja Creami pint container.

            Include any other additions, like protein powder or nut butter.

            Pour liquid in making sure not to fill past the liquid fill line of your container. Place the storage lid on top.

            Place in the freezer with the top side up on a flat surface. Freeze overnight or for 24 hours.

            When ready to eat, take the pint out of your freezer. I like to run warm water over the container for about a minute before I process it but it isn't necessary.

            Take the storage lid off your pint and place the container in the Outer Bowl of the Ninja Creami. Twist the outer bowl lid on (make sure the blade is securely attached)  and place the bowl assembly on the motor base. Twist the bowl assembly up until it reaches the top and won't twist anymore.

            Now it is time to process or โ€˜spin.' Select โ€˜smoothie bowlโ€™ option on a standard Ninja Creami, or the โ€˜lite ice creamโ€™ option on the Ninja Creami Deluxe.

            I usually add a little splash of liquid after the first spin and respin one or two more times until I get the consistency I like. You can keep respinning without adding more liquid but I get the best results when I add the liquid. The smoothie is so thick to begin with that adding a splash more liquid doesnโ€™t affect the results. It doesn't take much liquid to get the texture right on the respin!

            Whether you want to enjoy it right out of the Ninja Creami Pint or transfer it to a bowl, add your favorite toppings and dig in!

            Overhead shot of purple smoothie topped with fresh berries and hemp seeds.

            What to do with Leftovers

            If you have smoothie leftovers you can add the smoothie back into your creami pint. Make sure to level out the top with your spoon. Then, refreeze and respin the next morning!

            You can also divide it into popsicle molds and freeze for a fun treat later!

              Smoothie Bowl Topping Ideas

              • Seeds (hemp seeds, chia seeds, flax seeds, pumpkin seeds, etc)
              • Nuts (walnuts, pecans, peanuts, etc)
              • Shredded Coconut
              • Fresh Fruit (fresh strawberries, blueberries, raspberries, bananas, kiwis, dragon fruit, etc)
              • Cacao Nibs
              • Nut Butter (Peanut butter, almond butter, etc) 
              • Granola
              • Cereal

              Other Smoothie Bowl Flavor Ideas

              • Strawberry Banana
              • Acai
              • Tropical
              • Chocolate Peanut Butter
              • Orange Julius

              For other smoothie bowl recipes check out this blue spirulina smoothie bowl or this strawberry mango smoothie bowl.

              Related

              Looking for other recipes like this? Try these:

              • Birdseye view of smoothie bowl with toppings and white towel.
                Blue Spirulina Smoothie Bowl
              • hand pouring dressing over sweet potato hash with a wooden spoon.
                Roasted Sweet Potato Hash
              • White serving bowl with black lentils and instant pot in the background.
                Black Lentils in the Instant Pot
              • Overhead shot of dressing in glass with wooden spoon.
                Lemon Herb Tahini
              Close up of smoothie bowl with fresh fruit on top. Creami machine and empty container in the background.

              Ninja Creami Smoothie Bowl

              This is the perfect formula to create any flavor of smoothie bowl in the ninja creami that youโ€™d like! The texture is spot on and such a great way to start your day! Enjoy first thing in the morning or anytime through out the day!
              5 from 1 vote
              Print Pin Rate
              Course: Breakfast, Snack
              Keyword: smoothie bowl
              Prep Time: 5 minutes minutes
              Freezing Time: 8 hours hours
              Total Time: 8 hours hours 5 minutes minutes
              Servings: 1 person
              Calories: 200kcal

              Equipment

              • Ninja Creami

              Ingredients

              • 1 cup fruit (I used cherries, blueberries, and zucchini) 1 ยฝ cups for Ninja Creami Deluxe
              • ยฝ banana up to 1 banana for Ninja Creami Deluxe
              • ยฝ cup liquid (I used almond milk) ยพ cup for Ninja Creami Deluxe

              Instructions

              • Place all your fruits and veggies in your Ninja Creami pint container.
              • Include any other additions, like protein powder or nut butter.
              • Pour liquid in making sure not to fill past the liquid fill line of your container. Place storage lid on top.
              • Place in the freezer with the top side up on a flat surface. Freeze overnight or for 24 hours.
              • When ready to eat, take the pint out of your freezer. I like to run warm water over the container for about a minute before I process it but it isn't necessary.
              • Take the storage lid off your pint and place the container in the Outer Bowl of the Ninja Creami. Twist the outer bowl lid on (make sure the blade is securely attached)ย  and place the bowl assembly on the motor base. Twist the bowl assembly up until it reaches the top and won't twist anymore.
              • Now it is time to process or โ€˜spin.' Select โ€˜smoothie bowlโ€™ option on a standard Ninja Creami, or the โ€˜lite ice creamโ€™ option on the Ninja Creami Deluxe.
              • I usually add a little splash of liquid after the first spin and respin one or two more times until I get the consistency I like. You can keep respinning without adding more liquid but I get the best results when I add the liquid. The smoothie is so thick to begin with that adding a splash more liquid doesnโ€™t affect the results. It doesn't take much liquid to get the texture right on the respin!
              • Whether you want to enjoy it right out of the Ninja Creami Pint or transfer it to a bowl, add your favorite toppings and dig in!

              Notes

              • Other optional add-ins include: Protein powder and fat (in the form of nut butter, seeds, or avocado)
              • Topping Ideas: seeds, nuts, shredded coconut, fresh fruit, cacao nibs, nut butter, and/or granola
              • Your fruit can be fresh or frozen when you put it into the container. You are going to freeze it anyway.ย 
              • The nutrition facts are based off the smoothie that I made in the post. They will differ depending on what ingredients you choose to use.ย 
              • The nutrition facts will also change depending on what toppings you use.ย 
              • For a more balanced meal, add some protein and fat, either in the smoothie mixture or in your toppings.

              Nutrition

              Serving: 1recipe | Calories: 200kcal | Carbohydrates: 30g | Protein: 4g | Fat: 5.5g | Saturated Fat: 0.2g | Sodium: 113mg | Potassium: 671mg | Fiber: 7.5g | Sugar: 28g | Vitamin A: 12IU | Vitamin C: 29.7mg | Calcium: 66mg | Iron: 0.8mg

              Easy Silken Tofu Chocolate Pudding with Cocoa Powder

              February 26, 2025 by Chantry 1 Comment

              Close up of glass jar of pudding with spoonful coming out.

              This Silken Tofu Chocolate Pudding is so easy to make and yet a completely decadent dessert! Perfect for all you chocolate lovers out there! My daughter and I especially love eating it when we have a chocolate craving. Yum!

              Glass jar full of pudding topped with whipped cream and raspberries and a strawberry

              I created this recipe because I wanted a silken tofu chocolate pudding without needing to use melted chocolate. I prefer making it with cocoa powder or cacao powder so I can control the kind of sugar that I use. If you want an egg-free, dairy-free chocolate pudding that tastes similar to traditional chocolate pudding give this one a try!

              You will love this recipe because of its rich flavor and silky smooth texture! It is a perfect dessert. Sometimes recipes with the most simple ingredients are the best!

              Jump to:
              • Ingredients
              • Instructions
              • Variations
              • Storage
              • How to Serve
              • FAQ
              • Related
              • Silken Tofu Chocolate Pudding

              Ingredients

              flatlay of ingredients including: silken tofu, maply syrup, cacao powder, dates, vanilla, and salt
              • Silken Tofu - This is the main ingredient for our vegan chocolate pudding recipe. It provides just the right creamy texture and a good amount of protein. Don't worry, your pudding won't taste like tofu! Silken tofu is a great ingredient to use for recipes with a creamy base.  For best results use an extra firm silken tofu. It will help achieve a good texture without using melted chocolate.  It is shelf-stable and usually found in the Asian section of most grocery stores. The specific brand we use is Mori-Nu. But don't worry, if you can't find extra firm, another type of silken tofu will also work. I have even used the silken tofu from the refrigerated section with excellent results. 
              • Cacao Powder - You can use cocoa powder or dutch cocoa powder if you donโ€™t want to use cacao powder. 
              • Maple Syrup and Medjool Dates - The taste and texture of these sweeteners combined is perfection! However, you are welcome to use only maple syrup or only dates. It will still be delicious! The measurement to remember is that one medjool date equals about one tablespoon of maple syrup. If you donโ€™t have a high-speed blender or want to use a food processor, then youโ€™ll want to use all maple syrup. You could also try agave syrup if you don't want to use maple. 
              • Vanilla Extract and Salt - both complete the flavor of the pudding and round it out perfectly!

              See recipe card for quantities.

              Instructions

              Overhead shot of two dates in a glass bowl full of water.

              Step 1: Soak dates.

              overhead shot of blender container full of all the ingredients before blending

              Step 2: Place ingredients in blender.

              overhead of blender full of pudding after it has been blended

              Step 3: Blend.

              overhead shot of two glasses of pudding with spoons and berries in the corners

              Step 4: Divide into containers and chill.

              Start by placing your dates in a small bowl and pouring boiling water over them. Let them soak while you prepare the rest of the ingredients.

              Place all of your other ingredients in a blender.

              Once your dates have soaked for at least five to ten minutes, add them to the blender. The longer you let your dates soak, the better they will blend into the pudding. 

              Transfer your tofu mixture to small bowls or jars and place in the fridge to set. 

              Hint: The longer you soak your dates the easier they will blend!

              Variations


              Sometimes we add peanut butter or peanut butter powder to the blender with the other ingredients. Or if you want to sub the chocolate out for peanut butter you could have more of a peanut butter mousse.  It is delicious!

              If you love peanut butter and chocolate try these peanut butter chocolate chip cookies!

              close up of someone taking a spoon full of pudding out of the jar

              Storage

              This can be stored in the fridge for three to five days. Keep in an airtight container. 

              I love to make these for meal prep and pull one out when I feel like a delicious dessert or a sweet treat! 

              You can freeze this pudding for up to six weeks. I have never tried it and cannot attest to the results. If you do please let me know how it goes! 

              How to Serve

              Chocolate tofu pudding is delicious on its own! It is also fun to eat with your favorite toppings. Some of our favorites are: dairy-free whipped cream, fresh berries, a pinch of cinnamon, chocolate shavings, or dark chocolate chips. Yum!

              You could also use this as a filling in a chocolate pie or layer it into a trifle. There are so many great options!

              part of jar of pudding topped with whipped cream and berries. another jar of pudding in the background

              FAQ

              Is chocolate tofu pudding the same as silken tofu chocolate mousse?

              They are very similar. However, pudding is denser in texture while mousse is light and airy.

              โ€‹Can I use another type of tofu in this recipe?

              Regular tofu will not work in this recipe. If you try to use extra firm tofu instead of extra firm silken tofu you will not have the same velvety texture. However, you can use other types of silken tofu. The key here is that it is silken! The exception might be soft tofu. I know that some people use soft tofu and silken tofu interchangeably. I have not tried it though and can't say whether or not it would work well.

              Can I make this in a food processor?

              You can make this in a food processor instead of a high speed blender. But if you do you'll want to sub the dates for 2 Tablespoons of maple syrup. The dates don't incorporate into the pudding well when using a food processor. You will still have amazing results using this method!

              full jar of pudding topped with whipped cream and berries

              If you love this recipe let me know in the comments!

              Related

              Looking for other recipes like this? Try these:

              • Overhead shot of hummus being served on a plate with a drizzle of olive oil
                Lemon Dill Hummus
              • Overhead of two muffins on a white plate with one cut in half and a glass and cooling rack in the scene.
                Blueberry Lemon Muffins Vegan
              • Close up shot of asian buddha bowl in a blue dish with chopsticks.
                Asian Buddha Bowl
              • Tray full of sliced cornbread.
                Vegan Cornbread (Oil-Free)
              full jar of pudding topped with whipped cream and berries

              Silken Tofu Chocolate Pudding

              5 from 1 vote
              Print Pin Rate
              Course: Dessert
              Keyword: chocolate, dates, pudding
              Prep Time: 10 minutes minutes
              Resting Time: 2 hours hours
              Total Time: 2 hours hours 10 minutes minutes
              Servings: 2 people
              Calories: 370kcal
              Author: Chantry Montgomery

              Equipment

              • 1 Blender you can use a food processor if you replace the dates with more maple syrup

              Ingredients

              • 2 Medjool Dates
              • 1 12 oz box Mori Nu Silken Tofu extra firm
              • ยผ cup Cacao Powder
              • โ…“ cup Maple Syrup
              • 1 teaspoon Vanilla
              • 1 pinch Salt optional

              Instructions

              • Pour boiling water over the dates and let them soak for at least 10 minutes.
              • Add everything to the blender including the soaked dates.
              • Blend until smooth and creamy.
              • Pour evenly into two containers.
              • Put in fridge for at least two hours to set.
              • Enjoy on its own or top with your favorite toppings!

              Notes

              • You can make this with other types of silken tofu. However, the extra firm silken tofu from the box will set up the thickest.
              • If you have a blender with a wider container, you may need to make a double batch. This will ensure that there are enough contents for the blender to catch onto.ย 
              • If you want to use a food processor, sub the dates out for maple syrup. The dates don't blend into the pudding as well with a food processor.ย 
              • As a substitute for the dates, add an extra 2 Tablespoons of maple syrup.ย 

              Nutrition

              Calories: 370kcal | Carbohydrates: 67.3g | Protein: 17g | Fat: 4.3g | Saturated Fat: 0.5g | Polyunsaturated Fat: 1.8g | Monounsaturated Fat: 0.6g | Sodium: 153mg | Potassium: 789mg | Fiber: 6g | Sugar: 54g | Vitamin A: 2IU | Calcium: 157mg | Iron: 4mg

              Simple Strawberry Peach Smoothie (Creamy and Delicious!)

              September 5, 2024 by Chantry Leave a Comment

              Close of up smoothie with cut fruit on top and fun paper straws.

              It is FINALLY peach season! And this strawberry peach smoothie recipe is one of the best ways to welcome those sweet juicy summer fruits. With the perfect balance of sweet and tangy, youโ€™ll want to enjoy more than one of these creamy smoothies this season.

              Close of up smoothie with cut fruit on top and fun paper straws.

              If you love smoothies, you can also try my strawberry banana smoothie or mint chocolate chip smoothie. Or if you would like to try a smoothie bowl this strawberry mango one is delicious and so is this blue spirulina one!

              Jump to:
              • Ingredients
              • How to Make a Strawberry Peach Smoothie
              • Top Tips
              • Substitutions
              • Storage
              • FAQ
              • Strawberry Peach Smoothie
              • Related

              Ingredients

              The simple ingredients make this the perfect smoothie to enjoy on a summer day when you want something quick, sweet, and refreshing!

              Overhead shot of ingredients: sliced peaches, dates, frozen banana, soy milk, and strawberries.
              • Strawberries - For a cold and creamy texture use frozen strawberries. If you are in a pinch you can use fresh strawberries. 
              • Peaches - Fresh peaches give the strongest flavor. You can use frozen, especially if peaches arenโ€™t in season. 
              • Bananas - For best results use a frozen banana. If you need to use a fresh banana then add a handful of ice cubes into your smoothie to help with the temperature and the texture. 
              • Dates - If you would like some extra sweetness you can add a date or two. It will depend on how sweet your fruit is and how sweet your tooth is. Trust your judgment on this one. If you know you want to add a date or two, do it at the beginning so that it blends well. If you taste your smoothie after it is made and it isnโ€™t sweet enough, add a little maple syrup instead, and blend until it is incorporated. 
              • Milk - You can use any kind of non-dairy milk you like. Our favorites are almond milk and soy milk. Other good options would be oat milk or cashew milk. The nutrition information on the recipe card is based on soy milk. 

              See the recipe card for quantities.

              How to Make a Strawberry Peach Smoothie

              Smoothies are one of the easiest things to make as long as you have a good blender. And even with a subpar blender, they arenโ€™t difficult! Just put all of your ingredients into the blender and blend until creamy! You got this.

              Overhead shot of all of the ingredients in the blender vessel.
              Overhead shot of blended smoothie in blender.

              Top Tips

              • If you use mostly frozen fruit you wonโ€™t need to add any ice and your smoothie will be creamier. However, if all you have is fresh fruit, you can still make a delicious smoothie. Just add a handful of ice into the blender! 
              • Peaches tend to taste better when they are fresh. I know. I literally just told you to use frozen fruit. But if you can, use fresh peaches (not frozen). And if you need to refrigerate or freeze your peaches, let them ripen as much as possible first. You might just need to trust me on this one. 
              • If you like a thinner smoothie use less fruit or add more liquid!
              Overhead shot of smoothie in glass with cut up strawberries and peaches on top.

              Substitutions

              • Bananas - If you either donโ€™t like bananas or canโ€™t eat bananas, donโ€™t worry. They are mostly there for the creamy texture. You can leave them out and add in more peaches, as they are pretty creamy. Or you can add dairy-free yogurt, silken tofu, or some coconut milk. I would start with about a ยผ cup of whichever substitution you choose and add more if needed. 
              • Soy Milk - You can use any nondairy milk that you like. Or even water if you need to! 

              Storage

              Smoothies are best made when you are ready to drink them. If you are trying to meal prep, you can place the fruit together in a bag to freeze (except for the dates) and just empty it into the blender with milk and dates (if using) when you are ready to drink it.

              Two glasses of smoothie with a basket of peaches in the background.

              FAQ

              What to do with leftover smoothie?

              I like to use leftover smoothies in popsicle molds to use as an after school snack. Or freeze it in ice cube trays to add to other smoothies later. I also like to freeze it in ninja creami containers for more of an ice cream-type treat.

              Can I add greens to this smoothie?

              Absolutely! Adding greens to your fruit smoothies is a great way to up the nutrition. If you add greens it will change the color but it shouldnโ€™t alter the taste too much. I like to add either spinach or frozen zucchini. They both pack in extra nutrients without affecting the flavor of the smoothie. Keep in mind that youโ€™ll need extra liquid if you add in more solids.

              Can I drink this smoothie as a meal?

              Yes! A thick smoothie is perfect for a quick breakfast. If you want it to keep you fuller longer, you can either add protein powder or use a higher protein milk like soy milk, which also has some added fats. You could also try adding oats.

              Can you make a strawberry peach smoothie without milk or yogurt?

              While this recipe is naturally dairy-free, if you donโ€™t want to use plant-based milk you can use water.ย  It will still taste delicious! You could also try orange juice or coconut water, but keep in mind that they may change the flavor.

              Two glasses of smoothie with drips coming down the side and basket of peaches in the background.

              Enjoy this delicious smoothie and let me know in the comments what you think of the recipe!

              Close of up smoothie with cut fruit on top and fun paper straws.

              Strawberry Peach Smoothie

              This irresistable smoothie is creamy with the perfect balance of sweet and tangy. Enjoy!
              No ratings yet
              Print Pin Rate
              Course: Breakfast, Dessert, Snack
              Keyword: fruit, Smoothie
              Prep Time: 5 minutes minutes
              Total Time: 5 minutes minutes
              Servings: 1
              Calories: 374kcal

              Equipment

              • 1 Blender

              Ingredients

              • 1 cup soy milk
              • 1 ยฝ cups peaches
              • ยฝ cup strawberries frozen
              • ยฝ banana frozen
              • 1-2 dates optional (see notes)

              Instructions

              • Add all ingredients to a blender.
              • Blend until smooth.
              • Enjoy!

              Notes

              • If you add a date or two, add them before blending. If you want to sweeten your smoothie after it has been blended use a liquid sweetener instead like maple syrup.ย 
              • Nutritional facts calculated with one medjool date.ย 

              Nutrition

              Serving: 1Recipe | Calories: 374kcal | Carbohydrates: 77g | Protein: 13g | Fat: 6g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 1g | Sodium: 38mg | Potassium: 1528mg | Fiber: 11g | Sugar: 53g | Vitamin A: 44IU | Vitamin C: 69mg | Calcium: 62mg | Iron: 3mg

              Related

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                Peanut Butter Chocolate Chip Cookies
              • Smoothie bowl topped with granola and fruit in a speckled bowl.
                Strawberry Mango Smoothie Bowl
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                Easy Vegan Cauliflower Curry (without onion and garlic)
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                Kale Salad with Poppy Seed Dressing

              Easy Buffalo Chickpea Wraps

              May 21, 2024 by Chantry Leave a Comment

              Close up of two halves of assembled wrap stacked on top of each other.

              Do you want a quick and satisfying lunch? This buffalo chickpea wrap might be your new go-to. The heat from the buffalo sauce balances perfectly with some creamy vegan ranch. Add your favorite veggies and life couldnโ€™t get any better!

              Side view of two halves of the chickpea wrap stacked on top of each other so you can see the filling.

              If you are looking for fast and easy meals to make for lunch add this to your list! It is perfect for any time of the year but I love it for summertime because it doesnโ€™t require any cooking. 

              My husband loves anything with buffalo sauce so these wraps are always on repeat.

              Jump to:
              • Ingredients
              • How to Make Easy Buffalo Chickpea Wraps
              • TOP TIPS
              • Substitutions
              • Optional Add-ins
              • Storage
              • Top tip
              • FAQ
              • Buffalo Chickpea Wraps

              Ingredients

              These are our favorite ingredients to use to make these wraps. But you can easily customize them to your preference. I will leave some ideas of other toppings that would be delicious in these wraps.

              Overhead shot of ingredients.
              • Chickpeas - You can use either a can of chickpeas or about 1 and ยฝ cups of cooked chickpeas.
              • Plant-Based Yogurt - Use your favorite unsweetened plant-based yogurt. We really like Forager or Kite Hill. Or you could use homemade yogurt. 
              • Frankโ€™s Red Hot Sauce - Or your favorite hot sauce. 
              • Smoked Paprika
              • Garlic Powder
              • Celery
              • Tortillas
              • Romaine Lettuce
              • Avocado
              • Red onion
              • Vegan Ranch

              See recipe card for quantities.

              How to Make Easy Buffalo Chickpea Wraps

              First, make the buffalo chickpea salad mixture. In a bowl add in the yogurt, hot sauce, garlic, and paprika and stir everything to combine. You can use less or more hot sauce depending on your preferred spice level. 

              Bowl full of mixed sauce before adding chickpeas.

              Add the chickpeas and mash slightly with a fork. If you are short on time or prefer whole chickpeas you can skip this step. 

              Add in the diced celery and stir together. 

              Bowl of chickpeas mixed with yogurt, hot sauce, celery, garlic and paprika.

              Now it is time to assemble!

              In the middle of the tortilla add a good portion of the buffalo chickpeas. 

              Top with lettuce, avocado, and sliced red onion. 

              Drizzle with a healthy amount of vegan ranch dressing. 

              Wrap the tortilla around the filling and enjoy!

              Top down view of the tortilla filled with ingredients before being wrapped.

              TOP TIPS

              • If you are using store-bought tortillas you can make them more pliable by getting them a little wet and warming them up in a pan on medium heat, or in a toaster oven. 
              • You can make extra sauce or use extra ranch to dip your wraps in.

              Substitutions

              • Tortillas - If you are gluten-free you can either use gluten-free tortillas or turn this into a delicious salad or lettuce wrap!
              • Hot Sauce - You do not have to use Frank's Hot Sauce. You are more than welcome to use whatever your favorite brand of hot sauce is. 
              • Plant-Based Yogurt - you could also use a thick homemade cashew cream and it would be delicious. 
              • Chickpeas - Any type of white bean would work well in this recipe. You could also cook some cubed tofu and mix it into the sauce. 
              • Romaine Lettuce - you could use any type of lettuce or green that you like.

              Optional Add-ins

              Some other delicious ingredients that would go well in these vegan buffalo chickpea wraps are:

              • Cucumbers
              • Shredded Carrots
              • Sprouts
              • Bell Peppers 
              • Tomatoes
              • Fresh Cilantro
              Side view of a hand holding half of a wrap dipped in a sauce made from ranch and hot sauce.

              Storage

              These are great to make in the morning and take to work. If you are not going to eat them right away, it is helpful to layer the lettuce on the tortilla before the bean mixture to create a barrier. This way the beans wonโ€™t get the tortilla soggy. If you want to make them for meal prep, it would be better to make the chickpea mixture and store it separately, in an airtight container from the wrap ingredients. The chickpea mixture will last about 5 days in the fridge. 

              Side view of chickpea wrap halves in a bowl with a couple pieces of celery.

              Top tip

              These are delicious as-is, but if you use ranch with some of the hot sauce stirred in as a dip, it takes them over the top!

              FAQ

              Are Buffalo Chickpea Wraps Spicy?

              The yogurt in this recipe helps to tone done the spiciness of the hot sauce. If the spice level is too high for you, you can add more yogurt. If you want it spicier, add more hot sauce!

              Side view of two halves of the chickpea wrap stacked on top of each other so you can see the filling.

              Buffalo Chickpea Wraps

              These are perfect for a simple and filling lunch and packed with flavor. A little spicy heat from the hot sauce mixed with the creaminess of a delicious vegan ranch. Life couldn't get better!2
              No ratings yet
              Print Pin Rate
              Course: lunch, Main Course
              Keyword: Chickpeas, lunch, wraps
              Prep Time: 15 minutes minutes
              Total Time: 15 minutes minutes
              Servings: 2
              Calories: 480kcal

              Ingredients

              • 2 tablespoons vegan yogurt unsweetened
              • 2 tablespoons Frank's original hot sauce
              • ยผ teaspoon smoked paprika
              • ยผ teaspoon garlic powder
              • 1 stalk celery diced
              • 1 can chickpeas
              • 2 tortillas burrito sized
              • 1 handful lettuce
              • 2 slices red onion
              • ยฝ avocado sliced
              • 1 tablespoon vegan ranch

              Instructions

              • In a medium sized bowl add the yogurt, hot sauce, smoked paprika, and garlic powder. Stir to combine.
              • Add the chickpeas to the bowl and lightly smash with a fork.
              • Add the celery and stir everything together.
              • Assemble the wraps by adding the half of the chickpea salad to each tortilla. Add lettuce, red onion, and avocado to the tortillas. Top with a drizzle of vegan ranch dressing.
              • Fold the tortillas into wraps and enjoy!

              Notes

              • These are delicious dipped in extra ranch and hot sauce.
              • If you don't want to smash the chickpeas you can skip this step.ย 

              Nutrition

              Serving: 1Tortilla | Calories: 480kcal | Carbohydrates: 54g | Protein: 16g | Fat: 19g | Saturated Fat: 3.5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Sodium: 1274mg | Potassium: 580mg | Fiber: 14g | Sugar: 7g | Vitamin A: 60IU | Vitamin C: 6mg | Calcium: 146mg | Iron: 3mg

              Salad Topper Mix

              December 22, 2022 by Chantry Leave a Comment

              close up of jar full of salad topper mix with wooden spoon sticking out of it.

              This homemade salad topper mix is an absolute game-changer! It is easy to make and will level up all your salads. Make it during meal prep and sprinkle it on your salads throughout the week for some added healthy fats and delicious crunch!

              jar full of salad topper mix with wood spoon.

              This salad topping mix recipe is similar to a mix that you can find at Costco but it is homemade. So you can customize it any way you want! I like to make it at home mostly so that I can control the type and amount of oil used. 

              I love to sprinkle this on just about any salad! Then top it off with your favorite dressing and you are good to go! For some dressing inspiration check out my guide to making homemade dressings here. Some of my favorites are this vegan ranch dressing, and this poppy seed dressing.  It also tastes delicious with balsamic dressing. Yum!

              This crunchy salad topper will be a terrific addition to your next salad!

              Jump to:
              • Ingredients
              • Instructions
              • Storage
              • Variations
              • Top tip
              • FAQ
              • Salad Topper Mix

              Ingredients

              Wood serving board with bowls full of nuts and seeds for mix.
              • Seeds - You can use any seed that you like. The recipe calls for pumpkin, sunflower, and hemp seeds.ย 
              • Nuts - I love sliced or slivered almonds on my salad! If you have other nuts that you love, throw them in.
              • Dried Cranberries - You can use other dried fruit here or leave these out. Sometimes I leave them out of the topping mix and add them to my salad separately.ย 
              • Salt and Oil - We just use a little bit here. They both make a huge difference to the taste of the nuts and seeds. However, If you donโ€™t use these ingredients in your cooking you can easily leave them out. Avocado oil or olive oil are great for this recipe.

              See recipe card for quantities.

              Instructions

              Preheat your oven to 300ยฐ F or 150ยฐ C. Combine your pumpkin seeds, sunflower seeds, and almonds on a rimmed baking sheet and spread them out evenly. 

              Hand pouring seeds onto cookie sheet.
              hand spraying oil onto seeds on cookie tray.

              I like to use an oil spray bottle to spray oil over the top of the nuts. I find I use less oil this way. If you donโ€™t have one, drizzle about a teaspoon of oil over the top and mix it into the nuts. 

              Sprinkle a little salt over the top of the nuts. I used about ยฝ a teaspoon. If you are feeling fancy you can add other spices or herbs. 

              Bake the seed and nut mixture in the oven for around fifteen minutes. Every oven is different and they can burn easily so keep a close eye on them. 

              Overhead shot of roasted seeds on top of cookie sheet with dried cranberries.

              Once your mixture is done baking, let it cool completely. 

              Now you can mix in the hemp seeds and dried cranberries. 

              If you have been in a boring salad rut this mix is a great way to add excitement to your salad game. It is my secret weapon for adding a great crunch that rounds out any salad. It is perfect for meal prep and did I mention how easy it is?

              Storage

              Store your salad topping mix in an airtight container for up to two weeks. 

              Jar full of salad topper mix.

              Variations

              You can add any type of nuts or seeds to the mix depending on what you like. Some options are sesame seeds, chia seeds, flaxseeds, pecans, walnuts, pine nuts, etc.

              Top tip

              Nuts and seeds go from done to burnt in the blink of an eye!  This is not a recipe that you want to step away from. Keep an eye on your mix while it is in the oven so that it doesnโ€™t overcook. 

              Glass jar full of salad topper mix with white and black dishtowel.

              FAQ

              Can you make this oil-free?

              Yes! You can easily make this salad topper mix oil-free. You will need to bake it at a lower temperature and bake it for a shorter amount of time. Alternatively, you can toast the nuts and seeds on a frying pan over the stove.ย 

              ย 
              What do I eat this with?

              You can add this crunchy salad topper to your favorite salad.ย  I like to make a simple salad with arugula, roasted sweet potatoes, roasted red onions, tahini dressing, and this nut and seed mix. You can also eat it by itself like a trail mix. I've also heard that it is delicious on pumpkin soup! Yum.

              Overhead shot of salad and jar of salad topper mix.

              Let me know below how you like to enjoy this mix!

              Glass jar full of salad topper mix with white and black dishtowel.

              Salad Topper Mix

              Delicious homemade mix of nuts and cranberries perfect for any salad or harvest bowl!
              5 from 1 vote
              Print Pin Rate
              Course: Salad, Side Dish, Snack
              Cuisine: American
              Keyword: nuts, seeds
              Prep Time: 5 minutes minutes
              Cook Time: 15 minutes minutes
              Total Time: 20 minutes minutes
              Servings: 18 servings
              Calories: 81kcal
              Author: Chantry Montgomery

              Ingredients

              • ยฝ cup pumpkin seeds
              • ยฝ cup sunflower seeds
              • ยฝ cup almonds sliced or slivered
              • 1 teaspoon avocado oil or olive oil
              • ยฝ teaspoon salt
              • 2 tablespoons hemp seeds
              • ยฝ cup dried cranberries

              Instructions

              • Preheat oven to 300ยฐ F (150ยฐ C).
              • On a baking sheet, add pumpkin seeds, sunflower seeds and almonds together and mix.
              • Using an oil spray bottle spray the nuts lightly and evenly over the top. *See notes.
              • Sprinkle salt over top.
              • Roast in oven for about 15 minutes. Keep a close eye on them so they don't burn.
              • Let the nut mixture cool and then stir in hemp seeds and dried cranberries.
              • Store in an airtight container and enjoy on top of salads or as a snack!

              Notes

              • If you don't have an oil spray bottle, you can drizzle about 1 teaspoon over the nuts and stir together to coat.ย 
              • Store in an airtight container for about two weeks.
              • Serving information is based on a serving size of 2 tablespoons.ย 
              • Makes about two cups.ย 

              Nutrition

              Serving: 2tablespoons | Calories: 81kcal | Carbohydrates: 5.7g | Protein: 2.8g | Fat: 6g | Saturated Fat: 0.7g | Polyunsaturated Fat: 2.4g | Monounsaturated Fat: 2.4g | Sodium: 66.7mg | Potassium: 88.4mg | Fiber: 1.2g | Sugar: 3.5g | Vitamin A: 0.2IU | Vitamin C: 0.1mg | Calcium: 14mg | Iron: 0.7mg

              Vegan Honey Mustard Dressing - Simple and Oil-Free

              November 2, 2022 by Chantry 1 Comment

              Spoon full of dressing hovering above glass jar with dressing dripping off.

              This vegan honey mustard dressing is a must-have if you like to keep a handful of go-to dressings around! It is sweet, tangy, oil-free, and perfect for all sorts of dishes! Drizzle it on your salad, roasted veggies, fresh veggies, sandwiches, wraps, or pasta salad. Or use it as a great dipping sauce for vegan nuggets, sweet potato fries, or tofu bites. Yum!ย  It is quick and easy to make and perfect for meal prep!

              If you have been looking for a good vegan honey mustard recipe, look no further! I love this recipe because it uses 4-5 simple ingredients and takes minutes to make. Not to mention how delicious it is! And the best part is that it is oil-free.  Who doesnโ€™t love a good oil-free dressing? For other oil-free salad dressing ideas, check out โ€ฆโ€ฆ.

              For other oil-free salad dressing ideas, check out this lemon herb tahini or this vegan poppy seed dressing or this vegan ranch dressing!

              Jump to:
              • Ingredients
              • How do you make Vegan Honey Mustard Dressing?
              • Substitutions and Variations
              • Storage
              • FAQ
              • How to Serve
              • Vegan Honey Mustard Dressing

              Ingredients

              When I say this recipe uses 4 to 5 ingredients, it is because the cayenne pepper is optional. I love the way the small flecks of red make the finished dressing look. But you can leave it out if you donโ€™t like spice. I also sometimes use paprika or smoked paprika depending on what I am feeling like that day.

              Letโ€™s address the elephant in the room, shall we? Honey is not vegan, right? Of course, you are correct! And while I could use the term vegan maple syrup mustard dressing, it just doesnโ€™t have the same ring to it. Honestly, I use the term honey because it alludes to the classic delicious dressing that everyone knows and loves. And even though it doesnโ€™t have real honey in it, it is still an incredibly delicious, tangy dressing. 

              Can you use real honey in this recipe? Yes! If you are not opposed to eating honey and would like to use it instead of pure maple syrup, you certainly can. Try an even swap and adjust the amount if needed. You could also use a vegan honey alternative or agave syrup.

              For the exact ingredients and amounts, see the recipe card below. 

              How do you make Vegan Honey Mustard Dressing?

              One of the lovely things about this recipe is how easy it is to make. You just add all of the ingredients to a small bowl or mason jar and mix them together! Then, it is ready to enjoy!

              Now you are left with a delicious and creamy dressing that you can use any way that you want!

              Substitutions and Variations

              • If you would like a more creamy salad dressing, add more yogurt to taste! 
              • If you would like to use a vegan mayo instead of the yogurt, you can make an even swap.
              • If you want your dressing to be sweeter, you can add more maple syrup.
              • If you would like to use a different sweetener than maple syrup, a liquid one such as agave nectar, brown rice syrup, or honey would work well. 
              • Any type of organic prepared mustard works well in this recipe. My personal favorite is to mix yellow mustard and Dijon mustard. Experiment till you find the perfect tangy flavor that you love!
              • You can leave out the cayenne pepper or substitute it with paprika or smoked paprika. Both are delicious! 
              • For a Chick-fil-A sauce copycat, combine your maple mustard dressing with some BBQ sauce and vegan mayonnaise. Yum!

              You are welcome to change up the ingredients however you like. If you would like to get more comfortable in the kitchen with homemade dressings, check out my guide here. 

              Hint: The most important components of this dressing are the mustard and the sweetener. I will often just mix mustard and maple syrup and pour it on my salad. Itโ€™s delicious! But if you have a minute more, give the whole recipe a try!

              Storage

              It is best to store your dressing in an airtight container in the fridge. It will last at least a week!

              FAQ

              What is vegan honey?

              Vegan honey is usually some type of neutral sweetener, like coconut nectar, combined with flower pollen to give it a similar taste to real honey.

              Can you make honey mustard without mayo?

              Many honey mustard recipes call for mayo, but you do not have to have mayo to make it. Here we used cashew yogurt for the creaminess and tangy flavor. Yum! Of course, you could always try a vegan mayo if that is your jam!ย 

              Because there is no mayo, this is an oil-free salad dressing. However, there is still a little fat from the yogurt. If you need to leave it out to make it more low-fat, feel free to. It just won't be as creamy.

              Can vegans eat honey?


              Technically, honey is not a vegan food because it is produced by bees and vegans by definition do not eat animal products. However, many people eat a predominantly vegan diet and still consume honey. It is up to you to decide what you are comfortable with. If you choose not to eat honey, you can use a vegan honey alternative or another liquid sweetener such as pure maple syrup, brown rice syrup, or agave syrup instead.

              How to Serve

              This dressing is delicious with so many things! We like to pour it on a simple salad, use it as a dressing in wraps, and dip our veggie nuggets in it.

              Spoon full of dressing hovering above glass jar with dressing dripping off.

              Vegan Honey Mustard Dressing

              A vegan version of one of the best dressings! Perfect for a salad or tofu nuggets.
              5 from 2 votes
              Print Pin Rate
              Course: Dip, Dressing, Salad
              Cuisine: American
              Keyword: Dip, Dressing, Salad Dressing, Sauce
              Prep Time: 5 minutes minutes
              Total Time: 5 minutes minutes
              Servings: 3 servings
              Calories: 57kcal
              Author: Chantry Montgomery

              Ingredients

              • 2 tablespoons yellow mustard
              • 1 tablespoon dijon mustard
              • 2 tablespoons maple syrup or other sweetener of choice
              • 2-4 tablespoons vegan yogurt I use Forager brand cashew yogurt
              • โ…› teaspoon cayenne pepper

              Instructions

              • Mix all ingredients together well.
              • Taste and make adjustments if necessary.

              Notes

              • Nutrition facts are calculated using Forager brand plain unsweetened yogurt. 1 serving is about 3 Tablespoons or โ…“ of the recipe.ย 

              Nutrition

              Serving: 3tablespoons | Calories: 57kcal | Carbohydrates: 10g | Protein: 1g | Fat: 1.4g | Saturated Fat: 0.3g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.4g | Sodium: 232.5mg | Potassium: 55.4mg | Fiber: 0.66g | Sugar: 8.2g | Vitamin A: 4.3IU | Vitamin C: 0.4mg | Calcium: 25mg | Iron: 0.3mg

              If you try this recipe, let me know how you enjoy it in the comments below!

              Blue Spirulina Smoothie Bowl

              September 8, 2022 by Chantry Leave a Comment

              Birdseye view of smoothie bowl with toppings and white towel.

              This blue spirulina smoothie bowl is a perfect breakfast for the 4th of July or really any day of the year! My kids always ask for it when I do smoothie bowls because they love the color so much. We especially love it during the summer because it is so refreshing during the hot months. You can top it with any toppings you like to create a meal!

              Birdseye view of smoothie bowl with toppings and white towel.

              Smoothies and smoothie bowls are a staple in our house. They are quick, customizable, and you can fill them with nutrient-dense foods! Other favorites are these strawberry mango smoothie bowls, or this mint chocolate chip smoothie. And if you are interested, you can read how to make a smoothie bowl in the Ninja Creami here.

              What is Blue Spirulina?

              Blue spirulina comes from blue-green algae and has been used for its health benefits for hundreds of years. The Aztecs used it for endurance, to boost the immune system, and to treat diseases. You can read about many of its amazing health benefits here.

              Jump to:
              • What is Blue Spirulina?
              • Ingredients
              • Instructions
              • Blending Tips for a Perfect Smoothie Bowlย 
              • Topping Ideas
              • Storage
              • FAQ
              • Blue Spirulina Smoothie Bowl

              Ingredients

              Wooden serving bowl with individual ingredients on top and bowl of milk to the side.

              Milk - Any plant-based milk will work in this smoothie. The purpose of liquid in a smoothie or smoothie bowl is to help things blend. There are many different types of liquid you can use in a regular smoothie: almond milk, coconut milk, water, juice, or coconut water. If I am making a smoothie bowl, I like using plant milk because it adds more body. If you use water or juice it could thin out your smoothie bowl too much. 

              Frozen Fruit - Frozen fruit is a must for smoothie bowls. If you are making a smoothie you can get away with fresh fruit and ice. But that wonโ€™t work if you want a nice thick smoothie bowl. 

              I used a tropical theme for this smoothie for two reasons. One, because it is delicious! And two, because the bright blue color of the spirulina isnโ€™t overpowered by the bananas, mango, or pineapple. You can add different fruit but the end color probably wonโ€™t be the same. 

              Blue Spirulina Powder - There are two main types of spirulina you can buy: green and blue. Blue is a little on the pricier side. But a little goes a long way. If I am making it for my kids I use a teaspoon for the vibrant color. That is what the recipe calls for. If I am just making it for myself then I will use less. The color isnโ€™t as vibrant but the benefits of the spirulina are still there.

              Most spirulina powder you can buy is green, so double check that it is the blue variety if you want to have a blue smoothie bowl. I haven't seen it in any of my grocery stores so I just bought some on Amazon. 

              Other optional ingredients - you can add maple syrup if you want a sweeter smoothie bowl or protein powder for some added protein. 

              See the recipe card for measurements.

              Instructions

              Add the milk to the blender first. Then add your frozen bananas. Top with the rest of the fruit and spirulina powder. Blend until you get a smooth and creamy consistency.

              Vitamix full of smoothie bowl ingredients before being mixed together.
              Vitamix full of thick blue smoothie.

              Blending Tips for a Perfect Smoothie Bowl 

              1. Blend on a low speed.
              2. Use your tamper during blending. Or stop the blender every few minutes to stir things around with a spoon. This will help things blend better and get rid of any air pockets that form during blending.
              3. Be patient! It takes a while for things to come together. But it will pay off!

              Topping Ideas

              We love to make this healthy breakfast on the Fourth of July so I stuck with a red, white, and blue theme. But you can use whatever toppings you like! Here are some of our favorite toppings to get you started:

              • Peanut Butter
              • Almond Butter
              • Cashew Butter
              • Coconut Chips or Flakes
              • Granola
              • Cacao Nibs
              • Chocolate Shavings
              • Fresh Berries
              • Chia Seeds
              • Hemp Seeds
              • Pumpkin Seeds
              • Nuts
              spoonful of smoothie and toppings ready to be devoured.

              Storage

              I recommend eating your smoothie bowl as soon as you make it. But if you have some leftovers, or you know you wonโ€™t have time to make one in the morning, you can freeze it! 

              Put your smoothie bowl into an airtight container and store it in the freezer. When you are ready to eat it, pull it out of the freezer and let it thaw for about 10 minutes. The perfect amount of time to pull out all your toppings! 

              If you are freezing leftovers, try to scrape the toppings off and store them separately.

              FAQ

              How Do I Get a Thick Consistency?

              The less liquid you add to your smoothie bowl the thicker it will be! The trick is to be patient with your blender. If you need to stop your blender to give it a break and scrape stuff into the middle then do it!
              ย 
              If you have a tamper this is a perfect time to use it. While the blender is running, use your tamper to push your food toward the blade.


              What Can I Use Besides Bananas to Make it Thick and Creamy?

              You can try silken tofu, plant-based yogurt, or coconut cream.

              What does blue spirulina taste like?

              It has a slightly bitter, seaweed taste. But once you combine it with all the fruit you can't taste it.

              What if I don't have a high-speed blender?

              You can use a less powerful blender! You will just need to stop it and scrape down the sides more often. You could also use a food processor if you have one.ย 

              Overhead shot of blue smoothie bowl with toppiongs.

              Blue Spirulina Smoothie Bowl

              A fun and nutritious way to enjoy breakfast!
              5 from 1 vote
              Print Pin Rate
              Course: Breakfast, Dessert, Snack
              Cuisine: American
              Keyword: fruit, Smoothie, smoothie bowl
              Prep Time: 10 minutes minutes
              Total Time: 10 minutes minutes
              Servings: 2 people
              Calories: 161kcal

              Equipment

              • 1 high-speed blender

              Ingredients

              • ยฝ cup plant-based milk
              • 2 frozen bananas
              • ยฝ cup frozen mango
              • ยฝ cup frozen pineapple
              • 1 teaspoon blue spirulina powder
              • Toppings of choice see notes

              Instructions

              • Add all ingredients to a high-speed blender.
              • Blend ingredients until smooth and creamy, using a tamper if necessary.
              • Transfer to a bowl and top with desired toppings. Enjoy!

              Notes

              • I used strawberries, bananas, coconut, and blueberries for a red, white, and blue theme. I also added chia seeds and cacao nibs. You could also use other types of fruit, nuts, seeds, granola, etc.ย 
              • This recipe comes out quite sweet on its own, but if you want it sweeter you can add some maple syrup.ย 
              • Nutrition facts are calculated without the toppings.ย 

              Nutrition

              Serving: 0.5recipe | Calories: 161kcal | Carbohydrates: 39g | Protein: 2.5g | Fat: 1g | Monounsaturated Fat: 0.5g | Sodium: 57mg | Potassium: 586mg | Fiber: 4g | Sugar: 24g | Vitamin A: 28IU | Vitamin C: 44mg | Calcium: 127.5mg | Iron: 1mg

              Roasted Sweet Potato Hash

              August 12, 2022 by Chantry Leave a Comment

              hand pouring dressing over sweet potato hash with a wooden spoon.

              With just a few ingredients, you can have this cozy meal any time of the day! Roasted sweet potato hash makes a great healthy breakfast, lunch, or dinner. The creamy roasted garlic pairs well with onion and rosemary. Combine the hash with arugula and a lovely tahini dressing for a delightful meal!

              wooden bowl with hash with a plate of arugula and bowl of dressing in the back.

              Roasted sweet potatoes are a staple in our house. My daughter will snack on them all day long if they are around. I love roasting them with onion and garlic for an easy breakfast. This is not your classic hash but it is one of my favorite sweet potato recipes.

              For other easy breakfast recipes check out these breakfast toast options, or this delicious strawberry mango smoothie bowl!

              INGREDIENTS

              Birdseye of bowls full of ingredients.

              Sweet potatoes - I peel and cube one large or two small sweet potatoes for this recipe. You can leave the peel on if you like it. The measurements are rough and you can easily scale up or down depending on how many people you want to serve. Or if youโ€™re just, you know, super hungry. 

              Onion - you can use a red onion or a yellow onion. The recipe calls for one small onion. You could also use half of a larger onion. Or however much you want to eat. I love onions more than most people so donโ€™t feel like you have to use as much as I do. You can even leave it out if you want and I will try not to judge. 

              Garlic - The little nuggets of roasted garlic add the perfect creamy texture to complement the slight crunch from the roasted onion. Roasting garlic is so easy. Just cut the top off of the head of garlic and put it on the sheet pan with your other veggies. You can wrap it with foil or parchment paper to keep it from drying out. Iโ€™m lazy and often skip this step and it still turns out ok. 

              Rosemary - If you would like to use fresh rosemary instead of dried just remember to use a little more than the recipe calls for. 

              Garlic Powder - I know we are roasting garlic but I also like the added flavor of the garlic powder on the veggies. And if you think we are getting a little garlic heavy, donโ€™t worry, it is also in the dressing. Of course, you can use less if garlic is not your jam. But I canโ€™t promise I wonโ€™t judge. 

              Tahini - This is the base of the dressing and pairs well with the sweet potatoes. If you donโ€™t have tahini, you could use hummus or nut butter. A cashew base would also work well. 

              See the recipe card for a full list of ingredients and measurements.

              INSTRUCTIONS

              • sweet potatoes, garlic, and onion on tray to be roasted.
              • Hand pouring spices over vegetables on cookie tray.

              The hardest part of making this recipe is waiting for the veggies to roast! If you would like to speed it up you can use an air-fryer. 

              Before preparing your veggies, preheat your oven to 425ยฐ and line a baking sheet with parchment paper.

              Cut your veggies into one inch cubes and spread them out in a single layer on your baking sheet. You can also use a cast iron skillet or casserole dish. I like to peel my potatoes first but if you like potato skins leave them on. 

              You can drizzle or spray oil on top, or leave it off for an oil-free option. I like to use olive oil or avocado oil. If you choose not to use oil, then you will need to wrap your garlic in parchment paper to keep it from drying out. 

              If you want some extra protein you can add chickpeas or white beans to the pan before you roast your veggies. Or you can top your hash with seeds. Pumpkin seeds or hemp seeds would be delicious (add them during the last few minutes of cooking or at the end). Yum!

              • hand spraying oil onto veggies on tray.
              • Roasted sweet potatoes, onions, and garlic on tray.

              If you have other veggies lying around you can roast them as well. The best way is to make sure that everything is cut to roughly the same size. This helps everything to cook evenly. Other vegetables that would be delicious in this are cauliflower, red pepper, brussels sprouts, or asparagus. Really anything goes. 

              Sprinkle the spices over your veggies and put the baking sheet in the oven. Roast your veggies for 30 to 35 minutes. Check your veggies periodically to make sure they don't burn. If they are not done after 35 minutes just leave them in for a few additional minutes. 

              While your veggies are roasting make the dressing. It is super easy. Mix everything together except for the water. Then add the water slowly until the dressing becomes your favorite consistency. The dressing may start to get super thick at first but it will eventually even back out into a creamy dream!

              When the veggies are done cooking, assemble with arugula or some massaged kale and top with the dressing. You can also add a little hot sauce on top if that is your jam. Then dig in and enjoy!

              birdseye of two bowls of hash with a bowl of dressing.

              FAQ

              Can I make this in an air fryer?


              Yes, you can. Prepare your veggies the same way and cook them in the air fryer at 400ยฐ F for about 25 minutes, or until they are nice and crispy.ย 

              Can I make this ahead of time?

              You can roast the veggies and reheat them. Or you can cut all your veggies ahead of time and roast them the next day or when you are ready to eat them.ย 

              How do you store sweet potato hash?

              Store your dressing and your roasted veggies separately in an airtight container. They will last about 3-4 days in the fridge. You can reheat them in the microwave but I like to reheat them in the toaster oven, air-fryer or oven so that the veggies can crisp back up.ย 

              Can I use white potatoes?

              Yes! You can sub any type of potato in this recipe.ย 

              hand pouring dressing over sweet potato hash with a wooden spoon.

              This hearty sweet potato hash is a great recipe for any time of day. I hope you enjoy it as much as we do!

              hand pouring dressing over sweet potato hash with a wooden spoon.

              Roasted Sweet Potato Hash

              Sweet potatoes roasted with sweet onion, and garlic. It is served over a bed of arugula and a sweet, creamy tahini dressing. Yum!
              5 from 1 vote
              Print Pin Rate
              Course: Breakfast, dinner, lunch
              Keyword: arugula, Breakfast, easy, hash, roasted garlic, sweet potatoes, tahini
              Prep Time: 10 minutes minutes
              Cook Time: 30 minutes minutes
              Total Time: 40 minutes minutes
              Servings: 2 people
              Calories: 246kcal

              Ingredients

              • 1 handful arugula

              Hash Ingredients

              • 1 large sweet potato or 2 small sweet potatoes
              • 1 small onion
              • 1 head garlic
              • olive oil optional
              • 1 teaspoon dried rosemary
              • ยฝ teaspoon onion powder
              • ยฝ teaspoon garlic powder
              • salt and pepper to taste

              Dressing Ingredients

              • 2 tablespoons tahini
              • 1 teaspoon maple syrup
              • 1 teaspoon fresh lemon juice
              • ยผ teaspoon garlic powder
              • water to taste
              • salt and pepper to taste

              Instructions

              • Preheat oven to 425ยฐ F or 218ยฐ C
              • Peel and cube sweet potatoes.
              • Peel and cut onion into wedges.
              • Slice top off the head of garlic.
              • Arrange veggies onto baking tray.
              • Spray veggies with olive oil if using.
              • Sprinkle seasonings over veggies.
              • Roast veggies for 30-35 minutes until crispy.
              • While veggies are roasting mix all dressing ingredients together except for water.
              • Stir a little water into the dressing at a time until it reaches your desired consistency.
              • When veggies are done serve over arugula and drizzle tahini dressing on top. Enjoy!

              Notes

              • For more protein you can add chickpeas or white beans with your veggies before you roast them.
              • Check post for instructions on cooking in an air-fryer.

              Nutrition

              Calories: 246kcal | Carbohydrates: 31.8g | Protein: 6g | Fat: 12.6g | Saturated Fat: 1.5g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 4.7g | Sodium: 414mg | Potassium: 643mg | Fiber: 5.4g | Sugar: 10.4g | Vitamin A: 856IU | Vitamin C: 27mg | Calcium: 153.7mg | Iron: 3mg

              Black Lentils in the Instant Pot

              July 29, 2022 by Chantry Leave a Comment

              White serving bowl with black lentils and instant pot in the background.

              Cooking black lentils in the instant pot is a game changer! It is so easy and you can meal prep a big batch for the week. The best part is that it is quick and mostly hands-off.

              White serving bowl with black lentils and instant pot in the background.
              Jump to:
              • Ingredients
              • Instructions
              • Storage
              • FAQ
              • Black Lentils Instant Pot

              After you make your black lentils you can use them in a variety of ways. They are a great addition to curry, taco meat, grain bowls, salads, or spaghetti sauce! They are a great way to add protein and fiber to your meals, whether in the main course or as a side dish. You can also pair them with red kidney beans and tomato sauce to make madras lentils. (My favorite Indian comfort food)

              Black lentils are also known as beluga lentils or caviar lentils. This is because they are small and resemble beluga caviar. 

              Originating in the Middle East, black lentils are now grown in the US and Canada as well. You can find them online, in some ethnic grocery stores, and in some health food stores.

              Small bowl with dry black lentils and wooden spoon.

              While their earthy flavor is similar, black lentils are different from your traditional green, brown, or red lentils. They hold their shape much better than the other varieties giving them a firmer texture. This makes them a great lentil to add to salads. 

              Black lentils most closely resemble french green lentils. And if you donโ€™t have black lentils on hand, french lentils would be the best substitute. 

              3 white bowls with different types of lentils.
              Top Down: Green Lentils, Black Lentils, and French Green Lentils

              It is so easy to cook black beluga lentils in an instant pot. This recipe doesnโ€™t include any aromatic but feel free to add any type of flavorings you like to the instant pot. Lentils tend to take on the flavor of whatever you cook them with. I love cooking these with onion and garlic. Sometimes I add a bay leaf and a drizzle of olive oil as well. 

              If you don't have an instant pot, you can use another brand of electric pressure cooker.

              Ingredients

              Overhead shot of black lentils, salt, and water.
              • Dry Lentils - This recipe calls for one cup of dry lentils. This will make about two and a half cups of cooked lentils. You can easily scale the recipe to make more if needed. 
              • Salt - You can leave this out if you are salt-free. 
              • Water - Water is always available and a great way to cook lentils, but if you have vegetable broth that would be delicious also!

              See the recipe card for the correct ratio of water to lentils.

              Instructions

              The cooking process is so simple! Add the lentils, salt, and water to the instant pot. Set your instant pot to high pressure for 6 to 8 minutes. The cooking time is varied because people like different textures. If you want a firmer texture, set the instant pot for less time. For a softer texture use a longer cook time! Some people cook their lentils for up to 10 minutes to get really creamy lentils.

              • Person pouring dry lentils into instant pot.
              • Spoonful of cooked black lentils.

              If you are unsure how well you want your lentils cooked, set your instant pot to 6 minutes and taste them when they are done. You can easily cook them for longer if you want them cooked more. Don't be afraid to experiment until you know what you like. 

              Once the instant pot is done cooking, let the pressure release naturally for 10 minutes and then manually release the remaining pressure. 

              Tip: You donโ€™t need to worry about soaking the lentils beforehand. This is nice because if you donโ€™t have them prepared for the week, they are quick and easy to cook on weeknights too!

              Storage

              Black lentils can be stored in an airtight container in the fridge and will last for 5 to 7 days. 

              You can also store them in the freezer for 3 to 6 months.

              Overhead shot of lentils in a white serving bowl and green dish towel.

              FAQ

              How much protein do black lentils have?

              In half a cup of black lentils, there are 12 grams of protein and 9 grams of fiber.

              Are black lentils gluten-free?

              Yes, they are naturally gluten-free.

              Are black lentils the same as puy lentils?

              Black lentils are not the same as puy lentils. Puy lentils are another name for french green lentils. Black lentils most closely resemble french green lentils because they are both smaller and hold their shape well.

              If you have never had black caviar lentils give them a try! They might become your new favorite type of lentil! Let me know if you do and what you think!

              White serving bowl with black lentils and instant pot in the background.

              Black Lentils Instant Pot

              Cooking black lentils in the instant pot is a game changer! It is so easy and you can meal prep a big batch for the week. The best part is that it is quick and mostly hands-off.
              5 from 2 votes
              Print Pin Rate
              Course: Main Course
              Cuisine: Legume
              Keyword: instant pot, Lentils, meal prep
              Prep Time: 3 minutes minutes
              Cook Time: 25 minutes minutes
              Servings: 5 people
              Calories: 170kcal

              Equipment

              • 1 Pressure Cooker

              Ingredients

              • 1 cup dried black lentils
              • 1 ยพ cup water
              • ยผ teaspoon salt

              Instructions

              • Add all ingredients to the instant pot.
              • Set the instant pot to high pressure for 6 to 8 minutes.
              • When the instant pot is done cooking, let the pressure release naturally for 10 minutes.
              • After the pressure has released for 10 minutes you can release the remaining pressure manually.

              Notes

              You can shorten or lengthen the cook time depending on your taste.ย 

              Nutrition

              Serving: 0.5cup | Calories: 170kcal | Carbohydrates: 21g | Protein: 12g | Fat: 0.5g | Sodium: 147mg | Fiber: 9g | Calcium: 20mg | Iron: 3.5mg

              Lemon Herb Tahini

              June 23, 2022 by Chantry 1 Comment

              Overhead shot of dressing in glass with wooden spoon.

              This lemon herb tahini dressing is delicious, simple, and versatile. You can enjoy it as a salad dressing, on potatoes, on Mediterranean grain bowls, with pita bread, or pour it over your favorite roasted or fresh veggies. It is great for meal prepping and enjoying throughout the week in any way you like!

              Overhead shot of dressing in glass cup and wooden spoon.

              Tahini is one of the most common bases to use for dressing in plant-based cooking. If you donโ€™t like tahini, give it another chance! Try a different brand because they all taste a little different and you might find one that you love!

              Jump to:
              • Ingredients
              • Instructions
              • Storage
              • Lemon Herb Tahini

              Ingredients

              • Tahini - Tahini is made out of sesame seeds that have been ground into a smooth butter, similar to peanut butter. It is a delicious base for many dressings and a staple in most plant-based kitchens. It has a rich and somewhat bitter flavor perfect for rounding out a meal. You can find it in the grocery store either near the peanut butter or in the oriental section. You can also find it on amazon. Or, since it is just ground sesame seeds, you can try making it at home. It is worth having around to use in many different delicious sauce recipes. I like to add it to my favorite ranch recipe, this creamy cowboy caviar, and to this delicious lemon dill hummus.
              • Lemon Juice and Zest - The bright acid in lemon juice helps to balance out the rich bitterness of the tahini and pairs well with the herbs.ย Make sure to zest the lemon before you cut and juice it.
              • Herbs - You can use any mix of dry or fresh herbs that you like. I used fresh parsley, fresh cilantro, fresh chives, and fresh dill. You can omit or substitute any of these depending on your taste. You can also use a smaller amount of dried herbs which I often do if I don't have fresh on hand. 
              • Maple Syrup - You could also use agave or date syrup. The sweetness helps to balance out the bitterness in the tahini along with the lemon juice. 
              • Garlic Cloves - If you don't have fresh garlic you can use about ยฝ teaspoon of garlic granules. Either one is delicious!
              • Salt and Black Pepper - Add these to taste. I ended up using more of each than I thought I would need so make sure to taste and adjust.

              See recipe card for quantities.

              Instructions

              There are a couple of different ways to make the lemon herb tahini sauce. It is easier to use a blender or a food processor to mix this dressing. But if you donโ€™t have either you can mix it by hand. Tahini likes to dry and stiffen up as you mix it. No worries, as you add in more water it will loosen back up. Add in water a bit at a time until your dressing is a consistency you like. 

              To use a blender or food processor, add everything in and blend! If it is too thick add a little water at a time until it is your desired consistency. 

              To mix by hand add everything in with a splash of water and start mixing. Add in more water a little at a time until youโ€™ve reached the consistency you like. 

              If you accidentally add too much water and it becomes runny, you can simply add in a little more tahini. This is a simple recipe and I am confident you won't mess it up! 

              Always taste the dressing at the end to make sure it tastes how you like it. If it is too bitter add in more sweetener, too bland try more lemon juice or salt, etc. 

              Hint: if you donโ€™t want your dressing to turn green, add the herbs at the very last. I like to chop mine before I add them to a blender so I donโ€™t have to blend them too much. If you like the green color just add them in with everything else.

              Extra Hint: It is easier to stir with a fork than with a whisk!

              Glass cup of dressing with spoon.

              Storage

              This dressing stores well in the refrigerator for 3-5 days. If it is too thick when you take it out of the fridge, stir it up and then add a little water until it thins back out. Sometimes, stirring is all that it needs so donโ€™t add liquid until you have given it a good stir first.

              Overhead shot of dressing in glass with wooden spoon.

              Lemon Herb Tahini

              Rich dressing made with a base of tahini and fresh herbs
              5 from 1 vote
              Print Pin Rate
              Course: Dressing, Salad
              Cuisine: Mediterranean
              Keyword: Dressing, herb, tahini
              Prep Time: 10 minutes minutes
              Total Time: 10 minutes minutes
              Servings: 4
              Calories: 194kcal

              Ingredients

              • ยฝ cup tahini
              • 2 cloves garlic
              • 2 tablespoons fresh parsley or 2 teaspoons dried
              • 1 tablespoons fresh cilantro or 1 teaspoons dried
              • 1 tablespoons fresh chives or 1 teaspoons dried
              • 1 tablespoons fresh dill or 1 teaspoons dried
              • 1 lemon juice and zest
              • 2 teaspoons maple syrup
              • ยผ-1/2 teaspoon salt
              • ยผ teaspoon black pepper
              • water as needed

              Instructions

              • Add all ingredients except water to a blender or food processor.
              • Blend.
              • Add water a little at a time and blend until you reach a pourable consistency.
              • Taste and adjust seasoning if needed.

              Notes

              • Zest your lemon before you cut and juice it. If you juice your lemon first or even cut it first it gets much harder to zest.
              • You can also mix this dressing by hand. Just mince your garlic and herbs before you add them.ย 
              • The tahini will start to dry out a little as it gets mixed, but once you start adding water it will thin out again.

              Nutrition

              Serving: 1g | Calories: 194kcal | Carbohydrates: 10g | Protein: 5g | Fat: 16g | Saturated Fat: 2g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 6g | Sodium: 184mg | Potassium: 163mg | Fiber: 3g | Sugar: 3g | Vitamin A: 240IU | Vitamin C: 10mg | Calcium: 138mg | Iron: 3mg

              Let me know in the comments below how you like to use tahini!

              Lemon Dill Hummus

              June 10, 2022 by Chantry 15 Comments

              Overhead shot of hummus being served on a plate with a drizzle of olive oil

              Lemon Dill Hummus is your new favorite dip! Trust me. It is so bright and refreshing you will want to put it on everything! Use it as a dip, sandwich spread, on your morning toast, or heck, if you want to, just eat it with a spoon. I wouldnโ€™t blame you. It has loads of healthy fiber, so much flavor and is great for a healthy snack!

              Overhead shot of hummus being served on a plate with a drizzle of olive oil and orange napkin.

              This hummus is made from scratch but donโ€™t let that scare you. It really is easy. Using dried beans is the best option but I wonโ€™t judge you if you canโ€™t wait that long! Canned beans will work in a pinch.

              There is a lot of debate about where exactly hummus originates from. It is common everywhere but used to mainly be found in Greece, Arab, and Israel. The earliest written record of hummus is from Egypt in the 13th century.

              Wherever it originates, many people seem to agree that it is delicious. And I definitely fall into that camp. But itโ€™s gotta be super creamy. The grainy stuff just doesnโ€™t measure up. Donโ€™t worry. Your hummus is going to be so creamy you are going to be dreaming about it for months.

              Close up of hummus and someone dipping the pita bread.

              What is the secret to super creamy hummus? The answer is in the skin of the chickpeas. The skin doesnโ€™t break down easily when cooking. Most people will tell you that you need to take the skin off of every chickpea before you process them into dip. And while this does result in a creamier hummus, I have two other options that work just as well.

              Option #1: Use baking soda when cooking your chickpeas to help break down the skin. Then, cook the chickpeas twice as long as you think you need to. Cook them til they are creamy and then cook them another 30 to 60 minutes until they are mushy!

              Option #2: Use chana dal instead of regular dried chickpeas. Did you know that chana dal is split chickpeas and that in the process of splitting them the skin is removed? I think they might be a little pricier than buying regular chickpeas so that is something to keep in mind. Some people claim that the flavor isnโ€™t the same. They might be right. But I enjoy it so if you want to give it a go I wonโ€™t stop you!

              Jump to:
              • Ingredients
              • Top tip
              • Equipment
              • Instructions
              • Storage
              • Variations
              • FAQ's
              • Lemon Dill Hummus

              Ingredients

              Overhead shot of ingredients with orange napkin.
              • Chickpeas - Also known as garbanzo beans and are the most crucial ingredient for hummus! It is best to use dried chickpeas. You can use either the whole chickpea or if you have some chana dal that works as well. I used chana dal for the photos but both work. You can also use canned chickpeas. Tips for using canned chickpeas are below. Some people like to sub chickpeas with white beans or some other type of legume. Though if you do that I would steer away from calling it hummus since the word hummus actually means chickpea in arabic!
              • Garlic Cloves - Some people cook the garlic with the chickpeas. I just threw it in raw when I was blending them up. Itโ€™s up to you! If you put them in raw, slice them in half for easier processing. I like fresh garlic but powdered garlic would also be delicious
              • Tahini - This is what gives hummus its richness. Tahini is a paste made out of sesame seeds. Some brands roast their seeds and some don't. Which one you use depends on your preference. You can usually find tahini at most grocery stores. It is either in the ethnic aisle or next to the peanut butter. You can also order it online. Some good brands are Mighty Sesame or Soom.
              • Baking Soda - This helps the chickpeas to break down and makes the hummus super creamy.
              • Ice - You can add super cold ice water or you can add ice cubes! I find that ice cubes give a creamier result. Some people like to use the cooking liquid from the chickpeas. The stuff is awesome. If you choose to go this route, make sure to chill it in the fridge overnight with your chickpeas.
              • Lemon juice - Fresh is the absolute best. You can use jarred lemon juice in a pinch but the flavor wonโ€™t be near as good.
              • Salt - This is what helps all the flavors to sing together! Salt enhances the flavors in most dishes and hummus is no exception. If you are salt free, go ahead and skip it but I canโ€™t promise the same results.
              • Lemon zest - Not a typical ingredient in hummus but this is what gives the extra lemon flavor that goes so well with the dill. Using real lemons is ideal!
              • Dill - I like using fresh dill but you can also use dried if that is what you have. This is the only thing that I donโ€™t throw into the food processor because I donโ€™t want to turn the hummus green. If you don't like dill you can replace it with other fresh herbs.

              See recipe card for quantities.

              Top tip

              If your garlic is older with a green sprout, remove as much as the green as possible. Otherwise it can give an off putting flavor to your hummus.

              Close up of hummus being served on a plate with pita bread

              Equipment

              It is easiest to use a food processor with a chopping blade. But if that isn't available you can use a high-speed blender. If you do use a blender, blend it in smaller batches.

              Instructions

              Step one: Measure your chickpeas into a bowl and cover with water by a few inches. Let soak overnight.

              Step two: Drain the chickpeas. Add to a pot with fresh water. Turn your stove on high heat. Once the water is boiling turn the heat to medium and cook for 60-90 minutes. You can stir any foam that rises to the top back into the beans. When the beans are a mushy texture they are done cooking.

              Step three: Drain any extra water off of the chickpeas. Place the beans in an airtight container and cool down in the fridge several hours to overnight. You want to let them cool down completely or they will soak up too much liquid. 

              Overhead shot of chana dal and garlic in the food processor.

              Step four: Add the cooled chickpeas to a food processor with your garlic. Blend until smooth. Scrape down the sides of the bowl as needed.

              Overhead shot of ice cubes in the food processor.

              Step five: Add the ice cubes into the food processor. It is important to do it in this order. If you add the tahini before the ice it can warm the beans up too much and mess with the texture.

              Overhead shot of complete and smooth hummus in the food processor.

              Step six: Add the tahini to the food processor and mix until combined.

              Overhead shot of salt, lemon juice, and zest being added into the food processor.

              Step seven: Now you can add the lemon juice, salt, and lemon zest. Process until well incorporated.

              Now is a good time to taste your hummus. If you find that you would like more salt or zest etc you can add it and process again.

              Step eight: Stir in the chopped dill. I like to do this in a separate bowl instead of the work bowl of the food processor because it is easier.

              • Overhead shot of dill before it is stirred into hummus.
              • Overhead shot of dill stirred into hummus.

              Step nine: Serve! For presentation, drop a few spoonfuls of hummus onto a plate. Using the back of a spoon push down into the center of the hummus in a nice swirl creating a bowl shape. Alternatively you can use a serving bowl. You can put whole chickpeas and a drizzle of olive oil on top of the hummus. Or eat it plain. It is delicious no matter how you decide to serve it!

              Storage

              Hummus can be stored in the fridge for 4-5 days and in the freezer for up to 4 months. Keep in mind that freezing it can change the texture a little bit. 

              To store, place in an airtight container and put in the fridge or the freezer.

              Variations

              I love the bright flavors in this lemon dill hummus recipe. But you can easily create other flavors. If you just want a lemon hummus you can leave the dill out. To make this similar to traditional hummus recipes just leave the dill and the lemon zest out. The best part about homemade hummus is that you can do whatever you want with it!

              Some fun flavors to add to hummus are za'atar, roasted red pepper, or roasted garlic. And you don't have to make a savory hummus. You can make sweet hummus as well! A popular variation is chocolate hummus.

              Closeup of someone dipping their pita bread into the hummus.

              FAQ's

              How do I use canned chickpeas for hummus?


              To use canned chickpeas, drain the chickpeas, and place in a pan. Add the baking soda and water and bring to a boil. Turn the heat down to medium and let cook for about 30-40 minutes until mushy.

              Why does my hummus taste bitter?

              The bitter ingredient in hummus is tahini. This is what makes the hummus taste rich. However, there are many different types of tahini and some are much more bitter than others. So if your hummus is coming out bitter, try a different brand of tahini before throwing in the towel!ย 

              Another thing that might make your hummus bitter is zesting your lemon too deep. If you are getting into the white part of the lemon skin then you are getting too deep. This part is usually pretty bitter.

              What to serve with hummus?

              There are so many options! My favorite is to eat it with pita bread. It is delicious as a veggie dip, a sandwich spread, on a wrap, or even used in salad dressing or pasta sauce. I love to eat it in rice bowls as well. It would be delicious in this mediterranean bowl. We also like it with pita chips or even Yum!

              Recipe adapted from this video.

              Overhead shot of hummus being served on a plate with a drizzle of olive oil

              Lemon Dill Hummus

              A bright twist on traditional hummus.
              5 from 9 votes
              Print Pin Rate
              Course: Side Dish
              Cuisine: Mediterranean
              Keyword: Chickpeas, Dip, Hummus
              Prep Time: 2 days days
              Cook Time: 1 hour hour
              10 minutes minutes
              Servings: 4 people
              Calories: 285.7kcal
              Author: Chantry Montgomery

              Equipment

              • 1 Food Processor

              Ingredients

              • 1 ยผ cup dried chickpeas 250 grams (or about 4 cups canned)
              • 1 teaspoon baking soda
              • 1 garlic clove
              • 2-3 ice cubes 35-50 grams
              • ยฝ cup tahini
              • 2-3 tablespoon fresh lemon juice
              • zest from one lemon
              • 1 teaspoon salt
              • 1-2 tablespoons fresh minced dill or 1-2 teaspoons dried

              Instructions

              • Soak chickpeas over night.
              • Boil chickpeas with 1 teaspoon of baking soda until they are mushy. (about twice as long as you would normally cooke them.)
              • Drain and cool in the fridge for a few hours to overnight.
              • Add chickpeas and garlic clove to a food processor and process until smooth.
              • Add ice cubes and process until incorporated.
              • Add tahini and process until incorporated.
              • Add lemon juice, salt, and lemon zest and process.
              • Stir in dill.
              • Serve with a drizzle of olive oil and whole chickpeas on top.

              Notes

              • If you decide to use chana dal instead of regular dried chickpeas, measure out about 1 cup and 2 tablespoons or weight it.

              Nutrition

              Serving: 0.25recipe | Calories: 285.7kcal | Carbohydrates: 24.8g | Protein: 10.7g | Fat: 17.8g | Saturated Fat: 2.4g | Polyunsaturated Fat: 7.8g | Monounsaturated Fat: 6.5g | Sodium: 943.3mg | Potassium: 322mg | Fiber: 7.7g | Sugar: 4g | Vitamin A: 49IU | Vitamin C: 7.8mg | Calcium: 161.8mg | Iron: 4.5mg

              Blueberry Lemon Muffins Vegan

              May 3, 2022 by Chantry 11 Comments

              Overhead of two muffins on a white plate with one cut in half and a glass and cooling rack in the scene.

              These Blueberry Lemon Muffins are vegan, made with whole wheat flour, and maple syrup, and have no oil. Plus they are delicious! Did I mention they are easy to make? 

              Overhead shot of 12 muffins on a cooling rack on a blue napkin.

              Everyone should have a good blueberry muffin in their back pocket. And if you like to bake without oil, this is a great recipe to have around. For some other great oil-free baking recipes check out this cornbread or these peanut butter and chocolate chip cookies!

              Jump to:
              • Ingredients
              • Instructions
              • FAQ
              • Blueberry Lemon Muffins Vegan

              Ingredients

              Picture of ingredients in various bowls; maple syrup, flour, almond milk, baking powder and baking soda, salt, yogurt, blueberries, vanilla, and lemon zest.
              • Flour - I use a combination of white whole wheat flour and whole wheat pastry flour because I like the texture. You could also use just whole wheat or all-purpose flour. A gluten-free flour blend should work well but I havenโ€™t tried it myself.ย 
              • Plant-Based Milk - any plant-based milk should be fine. I used almond milk here but I have also used soy milk.ย 
              • Baking Soda - This recipe mostly relies on baking powder for a good rise, but I also use a bit of baking soda to help tone down the tang from the yogurt. The baking soda is optional but donโ€™t skip on the baking powder!
              • Plant-Based Yogurt - make sure your yogurt is unsweetened and unflavored. Any plant-based yogurt should work but if you use coconut it will affect the flavor of your muffins.ย 
              • Maple Syrupย 
              • Lemon Zest
              • Salt
              • Vanilla
              • Fresh Blueberries

              See the recipe card for quantities

              Instructions

              These muffins are so easy to make! Plus I found a great tip for keeping those sneaky blueberries from sinking to the bottom.

              Wet and dry ingredients stirred together in a glass bowl with yellow napkin.

              First (after you preheat your oven to 425 of course) you want to mix all of your wet ingredients plus the ground flax in a large mixing bowl. Let this mixture rest for 5 to 10 minutes.

              In a separate bowl whisk together the flour, baking powder, baking soda, and salt extremely well.

              Combine the dry ingredients with the wet ingredients while being careful not to overmix.

              Overhead shot of batter without blueberries in the muffin tins.

              How to keep blueberries from sinking to the bottom of your muffins

              I learned this trick from Stella Parks and it works like magic! Before you mix the blueberries into the mixture, you want to put a little batter on the bottom of each muffin liner. 

              Then you mix your blueberries into the rest of the batter and fill the muffin liners the rest of the way up. You want each muffin liner to be about ยพ full. 

              There are a few different ways that you can fill your muffin tin. You can use a muffin scoop, spoons, or an ice cream scoop. Any of these will work well. 

              Trust me. This works way better than coating your blueberries in flour!

              TIPโ€“When you fold your blueberries in, you want to do it as gently as possible using a wooden spoon or spatula. This will help make sure your batter doesnโ€™t get overmixed. 

              Trust me. This works way better than coating your blueberries in flour!

              Overhead shot of blueberries being added to the batter.
              overhead shot of scoop of batter with blueberries being added to the muffin tin.

              Baking

              Now it is time to bake! The best way to bake these is using two different temperatures. This gets that beautiful rise without overbaking. 

              You should have a preheated oven set to 425ยฐ F or 220* C. Bake the muffins for 5 minutes, then turn the oven down to 375ยฐ F or 190ยฐ C and bake for 15 minutes. 

              Bake until the tops are golden brown. You can check them by inserting a toothpick and seeing if it comes out clean. Or you can lightly touch the top and see if it springs right back. 

              Cooling

              This next step is very important! 

              When you pull the muffins out of the oven, you do not want to let them cool off in the pan. Wait for 2 to 3 minutes and then take them out of the muffin tin. Then let them finish cooling on the rack. 

              If you let them cool in the tin you can get soggy bottoms. And who wants soggy bottomed muffins? 

              Once they are completely cool you can enjoy!

              Overhead of two muffins on a white plate with one cut in half and a glass and cooling rack in the scene.

              FAQ

              Why are my blueberry muffins soggy?

              Soggy muffins are a common problem that stems from letting your muffins cool in the pan. To fix this, remove the muffins from the pan within five minutes of taking them out of the oven. Let them finish cooling on a cooling rack.

              How long will vegan lemon blueberry muffins last?

              It is best to eat these within a day or two of baking. After that, the fruit can start to get moldy. And you donโ€™t want to refrigerate them as it could change the texture and dry them out.ย 

              What do I do if my muffins are undercooked?

              If you notice that your muffins are undercooked in some parts, you can put them back in the oven for a few minutes.


              How do I know when my muffins are done cooking?

              There are two ways to know if your muffins are done cooking: You can test them with a toothpick. Or you can touch the top of the muffins. If the top of the muffins springs back after touching it, they are done cooking. Always check one of the middle muffins as the outer muffins can bake faster.

              Can I use frozen blueberries?

              Yes. However, frozen blueberries will add a ton of unwanted moisture to the batter if you put them in straight from the freezer. If you want to use frozen blueberries, let them thaw and drain for about half an hour and then dry them off with a towel.ย 

              Can I make these without the lemon?

              Yes! You can just leave the lemon zest out if you donโ€™t want any lemon flavor. You could also try replacing it with a little cinnamon. Yum!

              close up of blueberry muffins on cooling rack.

              If you have any other questions let me know. Iโ€™d love to help!

              Overhead shot of 12 muffins on a cooling rack on a blue napkin.

              Blueberry Lemon Muffins Vegan

              These muffins are oil-free, dairy-free, refined sugar free and delicious!
              5 from 9 votes
              Print Pin Rate
              Course: Breakfast, Dessert, Snack
              Cuisine: American
              Keyword: Blueberry Muffins, Muffin
              Prep Time: 15 minutes minutes
              Cook Time: 15 minutes minutes
              Total Time: 30 minutes minutes
              Servings: 12 Muffins
              Calories: 307kcal

              Ingredients

              • 2 tablespoon ground flax seed
              • ยพ cup maple syrup
              • ยผ plant-based milk
              • lemon zest from one lemon
              • 1 teaspoon vanilla
              • ยฝ cup plant-based yogurt unsweetened, unflavored
              • 1 cup whole wheat flour 130 grams
              • 1 cup whole wheat pastry flour 120 grams
              • ยฝ teaspoon salt
              • 2 teaspoon baking powder
              • โ…› teaspoon baking soda
              • ยพ cup blueberries

              Instructions

              • Preheat oven to 425ยฐ F.
              • Prepare muffin tin with paper liners.
              • In a large bowl combine the ground flax seed, maple syrup, milk, yogurt, vanilla, and lemon zest.
              • In a separate bowl, mix together dry ingredients and stir until well incorporated. (flour, salt, baking powder, and baking soda.)
              • Gently stir the dry ingredients into the wet ingredients.
              • Fill your muffin tin liners about ยผ full with the batter.
              • Mix fresh blueberries into the rest of the batter and gently combine. Be careful not to overmix.
              • Fill the liner to about ยพ of the way full.
              • Bake at 425ยฐ F for 5 minutes. (220ยฐ C)
              • Turn oven down to 375ยฐ F and bake for an additional 15 minutes. (190ยฐ C)
              • Let cool in muffin tin for only 2 to 3 minutes.
              • Remove from muffin tin and finish cooling on a cooling rack.

              Notes

              • You will know when your muffins are done when the tops are golden brown and you can put a toothpick in and it comes out clean.ย 
              • If you want to use frozen blueberries, thaw your berries and drain them for about 30 minutes. Pat them dry with a paper towel and then add them to your batter.ย 

              Nutrition

              Serving: 2muffins | Calories: 307kcal | Carbohydrates: 66g | Protein: 7.5g | Fat: 3.5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.5g | Sodium: 719mg | Potassium: 300mg | Fiber: 6.5g | Sugar: 29g | Vitamin A: 39IU | Vitamin C: 6mg | Calcium: 337mg | Iron: 2.5mg

              Asian Buddha Bowl

              April 28, 2022 by Chantry 12 Comments

              Close up shot of asian buddha bowl in a blue dish with chopsticks.

              This Asian Buddha Bowl is topped with an easy-to-make peanut dressing that is perfectly sweet and spicy! There are so many options for delicious vegetables that you canโ€™t go wrong. Throw in some rice or other grain along with some protein and you have a well-balanced meal.

              45 degree angle of prepared food.

              What is a Buddha Bowl?

              A buddha bowl is basically a whole meal in a bowl with some type of sauce. Other names used to describe this type of meal are grain bowls and nourish bowls. 

              There are a few different ideas about where the name originates. It might be that the bowl is big and round like the belly of Budai, that the meals in the bowl are meant to be balanced, or from a story that Buddha carried a big bowl with him to fill with vegetables from villagers. 

              Whatever the reason for its name, The idea is that you want to make your bowl balanced by adding some type of grain, veggies, protein, and a little fat. A delicious sauce to top things off and you are good to go!

              With these guidelines the different kinds of buddha bowls you could make are endless!

              Jump to:
              • What is a Buddha Bowl?
              • Ingredients for an Asian inspired Buddha Bowl
              • Sauce Ingredients
              • Instructions
              • Storage
              • Top Tips
              • Asian Buddha Bowl

              Ingredients for an Asian inspired Buddha Bowl

              • Vegetables: several different vegetables would be delicious in this bowl. You can customize it easily to your tastes! Here are some of my favorite options: Cucumber, carrot, red bell pepper, bean sprouts, snow peas, and green or red cabbage. 
              • Grain: I like brown or white rice because it goes well with Asian flavors. But you could use any grain you like. 
              • Fat: I love adding avocado and sesame seeds
              • Protein: I used air-fried tempeh but tofu, edamame seeds, or garbanzo beans would also be delicious!
              Overhead shot of ingredients to the buddha bowl.

              Sauce Ingredients

              • Peanut Butter Powder: you can also use natural peanut butter. 
              • Coconut Aminos: Soy sauce or Tamari will work
              • Lime Juice: A good alternative would be rice wine vinegar
              • Chili sauce: you can also use sriracha or leave it out if you donโ€™t want something spicy
              • Ginger: you can use ground or fresh
              • Maple Syrup: you can also use agave, coconut nectar, or honey
              Overhead shot of ingredients for peanut sauce.

              See recipe card for quantities.

              Instructions

              One of the best parts about buddha bowls is that they are relatively simple to make. The first thing you want to do is prepare your grain. In our case rice. Here are simple instructions on cooking rice in an instant pot.

              Next, you want to start on the tempeh. Cut it into small strips and cover it with soy sauce. If you are feeling fancy you can also add a little maple or garlic powder. Then air-fry them for 8 to 12 minutes at 325 degrees Fahrenheit. 

              My favorite way to prepare the veggies is to julienne them. I use a peeler like the one shown in the pictures. I usually cut the strips in half but I forgot to before I took the pictures.

              Hot tip: you can use scissors to cut things up after they are added to the bowl if you need to! Works like a charm.

              • someone using a julienne peeler on a carrot.
              • picture of someone using a julienne peeler on a cucumber

              I forgot to add my cabbage and snow peas. But it was still delicious! 

              Last, prepare your sauce. Just mix the sauce ingredients together. So easy!

              someone stirring a small bowl of peanut sauce.

              When assembling your bowls, add the rice first, then add your veggies. You can try to make it look pretty if thatโ€™s your jam, but itโ€™s not required! Top it with sauce and a few sesame seeds and dig in!

              Storage

              If you have leftovers you can store them in the fridge for about a day. However, if you want to make this ahead of time as meal prep, you can add everything to your container except for the sauce. Separately they can be stored for up to 5 days.

              If you like your rice warm, you can store it in a separate container as well and heat it before you are ready to eat. Then just add the sauce when you are ready to eat!

              overhead shot of prepared buddha bowl in a blue bowl.

              Top Tips

              Taste your sauce before you add it to your food. If you want it sweeter or spicier you can adjust it to your liking. 

              When you are ready to add your sauce, add a little at a time until you have as much as you want. You donโ€™t need to use all of the sauce in the recipe unless you like it that way. Personally, the sauce is my favorite part so I always load up!

              Close up shot of asian buddha bowl in a blue dish with chopsticks.

              Asian Buddha Bowl

              A balanced buddha bowl inspired by Asian flavors. Use whatever veggies you love and top it with this delicious peanut sauce. Yum!
              5 from 10 votes
              Print Pin Rate
              Course: Main Course
              Cuisine: Asian
              Keyword: Buddha Bowl, Rice, Sauce
              Prep Time: 10 minutes minutes
              Cook Time: 15 minutes minutes
              Total Time: 15 minutes minutes
              Servings: 1 person
              Calories: 804kcal
              Author: Chantry

              Ingredients

              • 1 cup rice white or brown
              • 1 medium carrot
              • 1 small cucumber
              • ยฝ cup shaved cabbage red or green
              • small handful bean sprouts
              • ยฝ avocado
              • 1 teaspoon sesame seeds
              • 3 ounces tempeh
              • 1 tablespoon soy sauce

              Peanut Sauce

              • 2 tablespoon peanut butter power or natural peanut butter
              • 2 tablespoon soy sauce
              • 1 tablespoon maple syrup
              • 1 tablespoon lime juice or rice vinegar
              • 2 tablespoon fresh grated ginger or ยฝ teaspoon ground
              • ยฝ teaspoon chili sauce

              Instructions

              • Prepare your rice.
              • Cut tempeh into strips and brush with soy sauce.
              • Air-fry tempeh for 8-12 minutes at 325ยฐ F.
              • Julienne the carrot and cucumber.
              • Shave the cabbage.
              • Slice the avocado.
              • Add cooked rice to bowl along with carrot, cucumber, cabbage, avocado, bean sprouts and tempeh.
              • Top with sauce and sesame seeds.

              Sauce

              • Mix all ingredients together until well combined.

              Notes

              Start by adding half the sauce to your buddha bowl and then add the rest to taste. This will help make sure you don't add too much.
              If your sauce is too thick you can add a little water or coconut aminos until you reach your desired consistency.
              If your sauce is too thin you can add more peanut butter.ย 
              ย 

              Nutrition

              Calories: 804kcal | Carbohydrates: 124g | Protein: 32.4g | Fat: 23g | Saturated Fat: 5g | Polyunsaturated Fat: 4.5g | Monounsaturated Fat: 10.8g | Sodium: 1002mg | Potassium: 1655mg | Fiber: 12g | Sugar: 32g | Vitamin A: 10518IU | Vitamin C: 46mg | Calcium: 191mg | Iron: 4.5mg

              Vegan Cornbread (Oil-Free)

              March 25, 2022 by Chantry 13 Comments

              Tray full of sliced cornbread.

              This vegan cornbread is oil-free and has the most amazing texture! It is easy to make and is the perfect side dish for chili or soup! Or if you just want to eat it on its own thatโ€™s fine too.

              Tray full of sliced cornbread.

              I had to put this recipe on the blog to go with my vegan chili! It was getting lonely. Plus I never make the chili without the cornbread because that would just be wrong. You could also pair cornbread with this potato leek soup. Yum!

              Jump to:
              • Ingredients
              • Instructions
              • Substitutions
              • Equipment
              • Storage
              • FAQ
              • Vegan Cornbread (Oil-Free)

              Ingredients

              Ingredients needed to make dairy-free cornbread.
              • Cornmeal - You can buy different coarseness of cornmeal. It mostly depends on your preference. The finer the cornmeal (often referred to as corn flour) the cakier your cornbread is going to turn out. I like medium ground cornmeal. Or sometimes I use a mix of coarse cornmeal and finer cornmeal.
              • Tip: If you canโ€™t find cornmeal, you can grind your own from dry popcorn kernels!
              • Flour - I usually use all-purpose flour. You could also use a gluten-free blend or whole grain flour. 
              • Sugar - I use sucanat, but regular white sugar will work just as well
              • Applesauce - make sure your applesauce is unflavored and unsweetened for the best performance. 
              • Plant-based milk - I usually use soy or almond milk. You can use any milk of your choice just make sure it is unflavored and unsweetened. 

              See recipe card for quantities.

              Instructions

              This recipe is so easy to make. First, mix the dry ingredients together and add the wet ingredients into the same bowl and stir them in!

              • Bowl full of dry ingredients.
              • Bowl of dry ingredients mixed together with whisk resting in it.
              • Bowl full of mixed dry ingredients and wet ingredients on top.
              • Bowl full of all ingredients mixed together and whisk.
              • Glass dish with parchment paper and cornbread mixture ready to bake.
              • Glass dish with baked cornbread and cracked top.

              Next, pour the mixture into a prepared pan and bake! 

              Super easy!

              Substitutions

              Flax egg - if you donโ€™t have flaxseed you could substitute it with a chia egg or an egg replacer. 

              All-purpose flour - you could also use whole-grain flour like whole wheat or spelt, or you could use gluten-free flour.

              Hand holding slice of cornbread with bite taken out of it.

              Equipment

              A cast iron pan is a great tool to bake cornbread in. This is because there will be residual heat after baking that will keep cooking the cornbread to the perfect temperature when it's out of the oven. 

              However, if you donโ€™t have a cast-iron skillet you can still make cornbread. Just use another baking dish like shown above. Keep in mind that it will tend to crack a little more.

              Cornbread next to a bowl of chili.

              Storage

              • Countertop - store in an airtight container for 4-5 days.
              • Fridge - store in an airtight container for about a week.
              • Freezer - store in an airtight container for up to 3 months. When you are ready to eat you can heat it up in the microwave or toaster oven.

              FAQ

              Can I make this cornbread gluten-free?

              Yes, just replace the all-purpose flour with a gluten-free mix. Bobโ€™s Red Mill makes a wonderful gluten-free flour blend.ย 

              Why is my cornbread cracking on top?

              It is normal for cornbread to crack on top. But if the cracking is excessive and the cornbread is overly dry there are a few things you can try. Make sure you are not over mixing your ingredients, cook in a cast-iron skillet, or try using a water bath, and make sure you are not overcooking it.ย 

              How do I know when my cornbread is done cooking?

              When the top of your cornbread turns a golden brown you can check for doneness. Insert a toothpick into the middle of your pan. If the toothpick comes out clean your cornbread is finished.ย 

              You can also lightly touch the top and see if it springs back. If it springs back that is a sign that it is done cooking.ย 

              Lastly, you can check the internal temperature with a thermometer. Aim for a temperature between 195ยฐF and 200ยฐF.ย 

              Can I turn this into muffins?

              Yes! Preheat your oven to 350ยฐ F. Pour the batter into a prepared muffin pan. Bake for 25-30 minutes. You know it's done when you can insert a toothpick and it comes out clean.ย 

              Why do people use cast iron to bake cornbread?

              Cast iron is a great choice for cornbread because it retains heat and helps cook the cornbread more evenly without drying it out or creating cracks. If you donโ€™t have a cast-iron skillet you can cook it in another pan. Some people use water baths to achieve the same effect. I didnโ€™t use a cast iron pan or a water bath and still got great results!

              What is the difference between cornmeal and corn flour?

              The difference is in how it is milled. The finer mill is usually referred to as corn flour because it is comparable to all-purpose flour in texture. The coarser mill is usually referred to as cornmeal. Either one can be used in this recipe. I personally prefer a medium coarse cornmeal.ย 

              White rectangle platter with slices of cornbread on it.

              If you make this recipe let me know in the comments! Or if you have any questions. I love hearing from you!

              Tray full of sliced cornbread.

              Vegan Cornbread (Oil-Free)

              An easy and delicious cornbread that is the perfect side dish for soup or chili.
              5 from 17 votes
              Print Pin Rate
              Course: Side Dish
              Cuisine: American
              Keyword: Simple
              Prep Time: 10 minutes minutes
              Cook Time: 30 minutes minutes
              Total Time: 40 minutes minutes
              Servings: 12 pieces
              Calories: 120kcal
              Author: Chantry Montgomery

              Ingredients

              • โ…” cup whole wheat pastry flour or all-purpose flour
              • 1 โ…“ cup cornmeal
              • ยฝ cup sugar
              • 1 teaspoon salt
              • 1 tablespoon baking powder
              • 1 tablespoon ground flax
              • 3 tbsp water
              • 1 cup milk
              • โ…“ cup applesauce

              Instructions

              • Preheat oven to 375ยฐ F
              • Make a flax egg by combining the ground flax and water.
              • In a bowl combine the flour, cornmeal, sugar, salt and baking powder.
              • Add the rest of the ingredients to the bowl along with the flax egg and mix to combine.
              • Pour into a prepared baking dish.
              • Bake for 30 minutes or until a toothpick comes out clean.

              Nutrition

              Serving: 1slice | Calories: 120kcal | Carbohydrates: 25.7g | Protein: 2.7g | Fat: 1g | Saturated Fat: 0.13g | Polyunsaturated Fat: 0.6g | Monounsaturated Fat: 0.25g | Sodium: 326mg | Potassium: 83.7mg | Fiber: 1.65g | Sugar: 9.24g | Vitamin A: 31.28IU | Vitamin C: 0.1mg | Calcium: 76.3mg | Iron: 0.9mg

              Peanut Butter Chocolate Chip Cookies

              March 18, 2022 by Chantry 9 Comments

              Close up of cookie with milk and drying rack of cookies in the background.

              These peanut butter and chocolate chip cookies take a classic combination and put it in cookie form. What is not to love? They are easy to make and perfect for your next night in!

              Close up of cookie with milk and drying rack of cookies in the background.

              A spin-off of your classic peanut butter cookie, these cookies have no oil and are dairy-free, and could easily be made gluten-free.ย For another fun and easy dessert check out this caramel rice pudding!

              Jump to:
              • Ingredients
              • Instructions
              • TIP
              • FAQ
              • Peanut Butter Chocolate Chip Cookies

              Ingredients

              Most of the ingredients for these cookies are probably already in your pantry!

              Overhead of ingredients needed to make peanut butter chocolate chip cookies.
              • Peanut Butter: I use creamy peanut butter but chunky will also work
              • Plant-Based Yogurt: I usually use kite hill or forager unflavored and unsweetened yogurt. I wouldnโ€™t recommend a coconut-based yogurt in these as it would change the flavor.ย 
              • Flour: I used all purpose-flour in this recipe. You could substitute this with gluten-free all-purpose flour or use spelt or whole wheat.

              See recipe card for quantities and other ingredients.

              Instructions

              • Stirring the wet ingredients together in a bowl with a whisk.
              • Someone about to pour sugar into bowl of dough.
              • Bowl of mixed dough after sugar has been mixed in.
              • Someone pouring flour into bowl of dough.
              • Someone mixing flour into dough by hand.
              • Bowl of dough after flour has been mixed in.
              • Bowl full of dough and chocolate chips before mixed in.
              • Bowl full of mixed cookie dough.
              • Someone using a cookies scooper to scoop cookies dough out of bowl.
              1. Preheat your oven to 325ยฐ F.ย 
              2. Mix all of the wet ingredients plus the sugar until uniform.ย 
              3. In a separate bowl mix the dry ingredients together. (This is the easiest step!)
              4. Stir the dry ingredients into the wet ingredients. I like to use a Danish dough whisk for this because the dough is pretty stiff. Once crumbles start to form, use your hands to get it all to mold together.ย 
              5. Now pour in all your chocolate chips, plus more if you are extra, and mix them in with your hands. This might take a little work. But try to get them evenly throughout the dough. You can do it!
              6. Scoop cookies onto a baking sheet using a cookie scoop. You can roll them or flatten them if you would like. I like them better if I just scoop them and drop them. It gives them rougher edges that crisp up. But they will cook up fine for you however you want to do it.ย 
              7. Place the cookies in the oven for about 15 minutes, or until the edges start to brown.ย 
              8. Wait for them to cool on the pan for a few minutes before eating. (This is the hardest step)
              9. Enjoy!ย 
              Tray full of cookies ready to go in the oven.

              TIP

              The biggest trick with these cookies is to not overmix the flour. That is why it is one of the last things to be added in. When mixing with your hands, mix just until the flour is incorporated, add the chocolate chips and mix a little bit more until those are incorporated also.ย 

              This mostly applies if you are using all-purpose flour because it contains so much gluten. Overmixing it will develop the gluten and produce a different texture. If you are using gluten-free or whole wheat flour you donโ€™t need to worry about overmixing as much.ย 

              A hand holding a cookie with a bite taken out of it.

              FAQ

              How do you store these cookies?

              Once the cookies have cooled completely you can store them. Put them in an airtight container and they will last on the counter for 3-4 days, in the fridge for about a week, or in the freezer for about 3 months.ย 

              Can I freeze the cookie dough?

              You can freeze the cookie dough. Either freeze it all together and let it thaw before scooping and baking. Or scoop the dough into cookie size scoops and freeze that way. Then just pull however many out that you want when you are ready to bake!

              Can I eat the raw cookie dough?

              Flour is not typically safe to eat raw. For more information check out the article linked below.

              Do I need to chill the dough?

              This dough does not need to be chilled before baking. You can bake the dough as soon as it is mixed together! Yum!

              Peanut butter chocolate chip cookie with milk and extra cookies in the background.

              Here is the article about eating raw dough.

              Close up of cookie with milk and drying rack of cookies in the background.

              Peanut Butter Chocolate Chip Cookies

              Easy and delicious cookies using an iconic flavor combination! Yum!
              5 from 10 votes
              Print Pin Rate
              Course: Dessert
              Cuisine: American
              Keyword: Cookies
              Prep Time: 10 minutes minutes
              Cook Time: 15 minutes minutes
              Total Time: 25 minutes minutes
              Servings: 12 people
              Calories: 136kcal
              Author: Chantry Montgomery

              Ingredients

              • 1 cup peanut butter
              • ยฝ cup plant-based yogurt unflavored and unsweetened
              • 2 teaspoon vanilla
              • 3 tablespoon maple syrup
              • ยพ cup sugar I used sucanat
              • 1 teaspoon baking soda
              • 1 teaspoon salt
              • 1 cup flour
              • ยฝ cup chocolate chips

              Instructions

              • Preheat oven to 325ยฐ F.
              • Combine peanut butter, yogurt, vanilla, syrup, and sucanat together.
              • In a separate bowl combine the baking soda, salt, and flour.
              • Add the flour mixture to the peanut butter mixture and stir until crumbs begin to form. Then use your hands to press the crumbs into a dough.
              • Add the chocolate chips and mix in with your hands.
              • Using a cookie scoop, scoop cookies onto prepared cookie sheet.
              • Bake for 15-17 minutes until cookies just start to brown.
              • Let the cookies cool on the pan and then enjoy!

              Nutrition

              Serving: 1cookie | Calories: 136kcal | Carbohydrates: 15.8g | Protein: 3.5g | Fat: 7g | Saturated Fat: 1.7g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3.2g | Cholesterol: 0.1mg | Sodium: 152.6mg | Potassium: 104mg | Fiber: 1.4g | Sugar: 9g | Vitamin A: 1.3IU | Calcium: 12.7mg | Iron: 0.7mg

              Strawberry Mango Smoothie Bowl

              March 11, 2022 by Chantry 10 Comments

              Smoothie bowl topped with granola and fruit in a speckled bowl.

              For an easy and refreshing breakfast try this strawberry mango smoothie bowl! All you need are a few simple ingredients and a good blender. This recipe is a good reason to be excited to wake up in the morning!

              Smoothie bowl topped with granola and fruit in a speckled bowl.

              Smoothie bowls are perfect for breakfast. The best part is there are so many options with what you can put in your smoothie and what you can put on top of it! You wonโ€™t get bored with them!

              One of the biggest differences between smoothies and smoothie bowls is the consistency. Smoothie bowls are quite a bit thicker. You can change the consistency by adding more or less liquid and opting for frozen fruit over fresh.

              If you need something on the go, smoothies are also a great option. Try this strawberry banana smoothie, or for a green smoothie check out this strawberry kale smoothie recipe!

              Jump to:
              • Ingredients
              • Instructions
              • Topping Ideas
              • Substitutions
              • Tips and Tricks
              • Storage
              • FAQ
              • Strawberry Mango Smoothie Bowl

              Ingredients

              Overhead shot of ingredients needed to make a strawberry mango smoothie bowl.

              • Frozen Strawberries - you can find frozen strawberries at most grocery stores. Or you can use strawberries that you have frozen yourself. I used home frozen strawberries here. I just threw them in the freezer whole and didnโ€™t even cut the greens off! The tops have nutrients in them and you canโ€™t taste them in the smoothie. 
              • Frozen Mango - I usually buy mango pre-frozen but if you want to freeze your own make sure to cut them up into cubes first. 
              • Frozen Banana - For most smoothies, I usually cut the bananas in half before I freeze them. But I have a bag of frozen bananas that I cut into smaller pieces for smoothie bowls. Since you use less liquid when making a bowl the smaller pieces will blend easier. 
              • Almond Milk - I like using almond milk as the liquid in this smoothie. Start with a smaller amount and if you canโ€™t get the ingredients to blend add a tiny bit more. If you use too much then your smoothie will be too thin to hold your ingredients. But no worries if this happens. You can always drink it as a regular smoothie!

              See recipe card for quantities.

              Instructions

              Add your liquid to the blender first. Add your bananas next and then your other fruit. Then blend and enjoy!

              • Overhead shot showing milk in the blender.
              • Overhead shot showing mangoes added to blender and strawberries on the counter.
              • Overhead shot of strawberries in the blender and pink and white napkin on counter.
              • Overhead shot of smoothie being blended.

              Hint: You may need to use a spatula to get all of the smoothie out of the blender into your bowl.

              Smoothie in the bowl without any toppings and pink and white napkin on table.

              Topping Ideas

              • Peanut Butter
              • Almond Butter
              • Coconut Flakes
              • Granola
              • Cacao Nibs
              • Chocolate Shavings
              • Fresh Fruit
              • Chia Seeds
              • Hemp Seeds
              • Nuts

              Substitutions

              • Fruit - Smoothie bowls are awesome because you can get so creative with them. You can use pretty much any fruit that you like! 
              • Bananas - If you want to make a smoothie bowl without bananas you can either leave them out entirely or sub in a different ingredient to give it a creamy texture. Common replacements are avocados, silken tofu, coconut cream, or plant-based yogurt. Mangos are pretty creamy themselves, so you can leave the banana out and simply add in more mangos if youโ€™d like! 
              • Almond Milk - you can use any plant-based milk that you like, juice, or even water!
              Overhead shot of smoothie bowl topped with fruit and granola with pink and white napkin.

              Tips and Tricks

              • If you want your smoothie sweeter you can always add maple syrup or agave. 
              • Use your tamper! You need to push the frozen fruit into the blades on your blender for it to blend. Be patient, it will happen!
              • If you are using a lower-end blender, stop and scrape down the sides often. You can still make this recipe! It just might take a little more patience. 
              • If your smoothie is too chunky or just wonโ€™t blend, add more liquid, a little at a time. If you end up adding too much you can always drink it as a smoothie instead of eating it in a bowl!
              • Donโ€™t add more fruit in the middle of blending. You will get a chunky smoothie. If your smoothie is too runny for a bowl, just drink it.
              • If you want to add greens, you can blend them separately with the liquid before adding your frozen fruit. This way you wonโ€™t be chewing on green chunks.

              Storage

              I recommend eating your smoothie bowl as soon as you make it. But if you have some leftovers, or you know you wonโ€™t have time to make one in the morning, you can freeze it! 

              Put your smoothie bowl into an airtight container and store it in the freezer. When you are ready to eat it, pull it out of the freezer and let it thaw for about 10 minutes. The perfect amount of time to pull out all your toppings! 

              If you are freezing leftovers, try to scrape the toppings off and store them separately. 

              A spoon showing a bite of the smoothie bowl with some of the toppings.

              FAQ

              How Do I Make My Smoothie Bowl Thick?

              The less liquid you add to your smoothie bowl the thicker it will be! The trick is to be patient with your blender. If you need to stop your blender to give it a break and scrape stuff into the middle then do it!

              If you have a tamper this is a perfect time to use it. While the blender is running, use your tamper to push your food toward the blade.

              What Can I Use Besides Bananas to Make it Thick and Creamy?

              You can use avocados, silken tofu, plant-based yogurt, coconut cream, or nut butter.

              Can I Store my Smoothie Bowl?

              Yes! Store it in an airtight container in your freezer. Try to eat it within a day. When you are ready to eat let it thaw until you can eat it with a spoon.

              Smoothie bowl topped with granola and fruit in a speckled bowl.

              Strawberry Mango Smoothie Bowl

              This Strawberry Mango Smoothie Bowl is creamy, refreshing, and packed with nutrition! An easy and delicious breakfast!
              5 from 11 votes
              Print Pin Rate
              Course: Breakfast
              Cuisine: American
              Prep Time: 5 minutes minutes
              Total Time: 5 minutes minutes
              Servings: 1
              Calories: 329kcal
              Author: Chantry Montgomery

              Ingredients

              • 1 ยฝ cups frozen strawberries
              • 1 cup frozen mango
              • 1 frozen banana
              • ยฝ cup plant based milk

              Instructions

              • Add all ingredients to a high-speed blender.
              • Blend until smooth and creamy.
              • Transfer to bowl and top with desired toppings. Enjoy!

              Notes

              • Nutrition info does not reflect added toppings.

              Nutrition

              Calories: 329kcal | Carbohydrates: 67.6g | Protein: 4.4g | Fat: 2.5g | Saturated Fat: 0.4g | Polyunsaturated Fat: 0.7g | Monounsaturated Fat: 1g | Sodium: 95.7mg | Potassium: 1245.5mg | Fiber: 12.7g | Sugar: 51g | Vitamin A: 1847.8IU | Vitamin C: 201.4mg | Calcium: 296mg | Iron: 3.4mg

              Easy Vegan Cauliflower Curry (without onion and garlic)

              February 11, 2022 by Chantry 15 Comments

              close up bird eye view of curry and rice bowl.

              This Vegan Cauliflower Curry recipe is a go-to around here because it is so easy! Weeknight cooking can be tough. Sometimes you need something quick and simple, that still packs in those nutrients.

              Birds eye view of curry and rice in a bowl garnished with parsley.

              The best thing about this curry besides the taste is how quickly it comes together. It is also extremely customizable depending on what veggies you like or have on hand.

              INGREDIENTS

              Birdseye view of curry ingredients.

              Cauliflower-One way we save on time is getting bagged cauliflower florets from Costco. Even though I cut some of the bigger pieces into bite-size, it still ends up being faster. 

              Zucchini-I use zucchini because I love the way it soaks up the flavor of the curry. If you donโ€™t love it you can leave it out and your dinner will still be delicious!

              Potatoes-Potatoes are so good in curry. We donโ€™t always use them in this recipe depending on time. So if you have a few extra minutes add them in, and if you donโ€™t, leave 'em out! 

              I started making this recipe without onions and garlic to save time. We liked it and so I have continued to make it this way. However, if you have a few extra minutes and would like to add them in, donโ€™t let me stop you! 

              Spices-I use one blend. Didn't I say this was easy? I picked up a vindaloo blend at Sprouts to try and itโ€™s my favorite in this recipe. If you donโ€™t have a blend on hand already, you can also put together your own vindaloo blend with this recipe.

              HOW TO MAKE VEGAN CAULIFLOWER CURRY

              If you plan to serve this with rice, start preparing your rice first. 

              While your rice is cooking, cut up your veggies. 

              • cutting zucchini on chopping block.
              • Cutting potatoes on chopping block.
              • Cutting cauliflower on chopping block.

              Sautรฉ the zucchini in a large skillet over medium heat for a few minutes.

              Next stir the curry spice in some full-fat coconut milk and pour over zucchini. Let simmer for a few minutes.

              Then add your cubed potatoes and vegetable broth and cover. Let the potatoes simmer for 5-8 minutes before adding the cauliflower and chickpeas. The potatoes take longer to cook than the cauliflower so I like to add them in a few minutes before, so they can be done around the same time. 

              • zucchini in pan.
              • pouring chopped potatoes into pan.
              • pouring chopped cauliflower into pan.
              • pouring chickpeas into pan.
              • Pouring coconut milk into pan.
              • Pouring broth into pan.

              Once the cauliflower is fork-tender, take the pan off the heat. 

              Finish with a squeeze of lemon or lime juice. 

              Garnish with parsley and enjoy!

              TIPS

              Potatoes take longer to cook than cauliflower so make sure you add them in first for a few minutes. 

              Since the potatoes in this recipe are being cooked in a sauce, you can cut them slightly ahead of time. For more information check out this article. 

              close up bird eye view of curry and rice bowl.

              FAQ

              What can I serve this with?

              This is best served with rice and a side of naan bread. Yum!ย 

              For easy instructions on how to make rice in the instant pot, check out this article.ย 

              How should I store it?

              Store your curry in an airtight container in the fridge for 2-3 days or in the freezer for up to 3 months.

              How should I reheat the curry?

              I like to reheat this in a pan on the stovetop or in the microwave.ย 

              Can I switch out the vegetables?

              Yes! Just be mindful that different veggies take different amounts of time to cook.ย 

              What other veggies would be good in this?

              You can always add onions and garlic and that would be delicious. You could also add sliced red bell peppers, sweet potatoes, carrots, peas, or tomatoes. Yum!

              What can I use instead of coconut milk in curry?

              I have heard of people using vegan yogurt, or cashew cream instead of coconut milk. These are good substitutes due to their high-fat content. I have never tried it though so if you do let me know how it goes!

              picture of someone taking a bite out of the curry.

              If you like simple meals check out these other recipes on the blog!

              Instant Pot Vegan Chili

              Tortilla Soup Recipe

              close up bird eye view of curry and rice bowl.

              Vegan Cauliflower Curry (without onion and garlic)

              A quick and simple curry packed with veggies and perfect for a weeknight meal!
              5 from 20 votes
              Print Pin Rate
              Course: Main Course
              Cuisine: Indian
              Keyword: Cauliflower, Chickpeas, Curry
              Prep Time: 10 minutes minutes
              Cook Time: 20 minutes minutes
              Total Time: 30 minutes minutes
              Servings: 6 people
              Calories: 250.3kcal
              Author: Chantry Montgomery

              Ingredients

              • 2 cups chopped zucchini
              • 2 tablespoon vindaloo curry powder
              • 1 can coconut milk
              • 2 cups chopped potatoes
              • ยฝ - 1 cup vegetable broth or water
              • 2 cups cauliflower florets
              • 1 can chickpeas drained and rinsed
              • 2 tablespoon parsley optional for garnish

              Instructions

              • Start cooking rice if serving with curry.
              • Chop all your vegetables.
              • Sauce zucchini in large skillet on medium high heat for a few minutes.
              • Combine vindaloo curry powder with coconut milk.
              • Pour coconut milk and curry mix into skillet and sautรฉ for a few more minutes.
              • Add potatoes and vegetable broth to pan and cover.
              • Cook potatoes for about 5-8 minutes.*
              • Add cauliflower and chickpeas.
              • Cook until cauliflower is fork tender.
              • Garnish with parsley. (optional)
              • Serve and enjoy!

              Notes

              • Start cooking the potatoes a few minutes before adding the cauliflower because they take longer to cook. Do not wait until the potatoes are done before adding cauliflower or they will get mushy. You want them a little less than half way done before adding cauliflower.
              • Nutrition facts are calculated without rice.

              Nutrition

              Serving: 1.5cups | Calories: 250.3kcal | Carbohydrates: 32.6g | Protein: 6.6g | Fat: 12g | Saturated Fat: 9.5g | Polyunsaturated Fat: 0.7g | Monounsaturated Fat: 0.7g | Sodium: 99.3mg | Potassium: 691mg | Fiber: 6.3g | Sugar: 6.6g | Vitamin A: 797.3IU | Vitamin C: 34.5mg | Calcium: 45.4mg | Iron: 1.4mg

              Let me know what you think in the comments below. I love hearing from you!

              Kale Salad with Poppy Seed Dressing

              February 4, 2022 by Chantry 7 Comments

              Salad in bowl with wooden serving utensils

              This kale salad with poppy seed dressing is inspired by the sweet kale salad kit from Costco. The earthy taste from the vegetables pairs well with the sweet and tangy poppy seed dressing. And all the textures are so satisfying! If you like crunchy salad, this one is for you!

              Salad in bowl with wooden serving utensils

              It is a great salad to serve at a dinner party because the vegetables are so hearty that they wonโ€™t give way to wilting. Plus it is a gorgeous salad! If you want to make it in advance you can combine the salad ingredients together and simply mix the creamy dressing in with the salad when you are ready to serve it. 

              Sometimes I like to make a batch as meal prep and eat it throughout the week with some soup or a sandwich. 

              My favorite thing about this salad is the variety of veggies! It has kale, Brussels sprouts, broccoli, carrots, and purple cabbage. I always love finding delicious ways to get all the good stuff in, ya know? 

              overhead shot of ingredients.

              INGREDIENTS

              Kale-I like to use curly kale and chop it up pretty small. You could also use dinosaur kale and it would still be a delicious salad! You could also use baby kale, but I havenโ€™t personally tried it this way. 

              Shredded Brussels Sprouts-My method of choice for this is usually a knife, mostly because I enjoy it. But if I am running short on time I will use a food processor to shred the Brussels sprouts. You can also use a mandoline or buy it pre-shredded. 

              Broccoli Slaw-You can usually find pre-packaged broccoli slaw in the salad section at most grocery stores. The kind at my store doesnโ€™t have purple cabbage so I usually add it in. You can also make your own broccoli slaw. All you need to do is julienne some carrots and broccoli stems, and shred some purple cabbage. And you can also add some of the broccoli heads if you like. 

              Poppy Seed Dressing-The dressing is based on my vegan poppy seed dressing recipe. I used yogurt as the base of the salad dressing instead of cashews but you can make it either way. 

              Pepitas (also known as pumpkin seeds) - These are delicious if they have been roasted and salted but I enjoy them raw as well. If you donโ€™t have any pepitas you could also use sunflower seeds. 

              Dried Cranberries - These are a star player in this salad! If you like you can look for some that are dried with apple juice instead of sugar.

              HOW TO MAKE KALE SALAD WITH POPPY SEED DRESSING

              Prep your veggies. This includes chopping your kale and shredding your Brussels sprouts. If you are making your broccoli slaw from scratch then julienne the broccoli and carrots and shred the red cabbage in equal amounts. 

              Toss your salad ingredients together in a large bowl. 

              In a separate small bowl, mix your dressing ingredients with a whisk. 

              Pour a little dressing at a time over your salad and mix it in. Once you have reached your desired amount of dressing, you are ready to serve!

              • Combine salad ingredients in a bowl.
              • Toss salad ingredients together.
              • Add dressing to salad.
              • Mix dressing into salad.

              TIPS

              You can make this salad ahead of time. Mix the salad ingredients together and the dressing. Store the salad and dressing separately in the fridge and mix them together when you are ready to serve. 

              If you have leftovers donโ€™t worry, you can still store them. Because the veggies in the salad are so hearty, they can be stored for 1-2 days after being mixed with the dressing and still be delicious!

              A great way to use the leftover dressing is to add it to other green salads or try it over a fruit salad! It will last 4.5 days in the fridge. 

              Over head shot of bowl of salad and two plates of salad.

              FAQ

              How long will this salad last?

              It will last 1-2 days in the fridge. It will last a day or two longer if you store the salad and the dressing separately.ย 

              What should I serve this salad with?

              You can serve this as a side salad with a lot of main dishes. My favorite thing to pair with it is potato soup!ย 

              What other toppings can I put on this salad?

              Some other great options to top this salad would be:ย 
              -Sliced Apples
              -Chickpeas
              -Avocado

              forkful of salad

              If you like salad, check out these other easy recipes!

              Grapefruit Pomegranate Kale Salad

              Orange Cranberry Brussels Sprouts Salad

              Italian Pasta Salad

              And if you like this homemade poppyseed dressing, check out these other homemade dressings!

              Vegan Ranch Dressing

              Tahini Chipotle Ranch

              Salad in bowl with wooden serving utensils

              Kale Salad with Poppy Seed Dressing

              A delicious salad for meal prep or to serve at a party!
              5 from 11 votes
              Print Pin Rate
              Course: Salad, Side Dish
              Cuisine: American
              Prep Time: 15 minutes minutes
              Total Time: 15 minutes minutes
              Servings: 4 people
              Calories: 167.5kcal
              Author: Chantry Montgomery

              Ingredients

              For the Salad

              • 4 cups chopped kale
              • 2 cups shredded Brussels sprouts
              • 2 cups broccoli slaw
              • ยผ cup dried cranberries
              • ยผ cup pepitas roasted and salted or raw

              For the Dressing

              • ยฝ cup plant-based yogurt I used kite hill
              • 1 teaspoon white vinegar
              • 1 teaspoon lemon juiced
              • 1.5 tablespoon maple syrup
              • ยฝ teaspoon salt
              • 1 teaspoon dijon mustard
              • ยฝ teaspoon onion powder
              • 1 teaspoon poppy seeds
              • lemon zest optional

              Instructions

              • Prepare veggies. (shred brussels sprouts and chop kale)
              • Toss salad ingredients together.
              • Mix dressing ingredients together.
                Overhead shot of blender after poppyseeds have been mixed in with spatula
              • Mix dressing into salad a little at a time until its as dressed as you like! You might have some leftover!
              • Add any additional toppings you might like.
                Salad in bowl with wooden serving utensils
              • Enjoy!
                forkful of salad

              Notes

              • If you are prepping ahead, store the salad and dressing separately and combine when ready to serve.
              • Other toppings that would be delicious on this salad include: Sliced apples, berries, regularly cooked or roasted chickpeas, and avocado

              Nutrition

              Serving: 2cups | Calories: 167.5kcal | Carbohydrates: 25g | Protein: 8g | Fat: 5.65g | Saturated Fat: 1g | Polyunsaturated Fat: 1.9g | Monounsaturated Fat: 1.2g | Sodium: 399mg | Potassium: 553.5mg | Fiber: 5.6g | Sugar: 14.4g | Vitamin A: 1355IU | Vitamin C: 62mg | Calcium: 125.5mg | Iron: 2.4mg

              Vegan Poppy Seed Dressing

              January 28, 2022 by Chantry 7 Comments

              Pouring dressing over a green salad with strawberries

              Easy salad dressings are a must when it comes to whole food plant-based eating! This vegan poppy seed dressing recipe is not only simple, but it is also creamy and delicious! Definitely one to keep on hand.ย 

              Pouring dressing over a green salad with strawberries
              Pour the dressing onto your favorite salad and enjoy!

              This recipe is nice to have around because the ingredients are staples that most people usually have on hand. It is also very versatile and can be used on most green salads and on most fruit salads! 

              The best part about this recipe is that it is so easy! Throw all the ingredients into a high-speed blender and you are good to go.ย 

              Overhead shot of individual ingredients
              Simple ingredients! See below for substitution options.

              INGREDIENTS

              The ingredients in this dressing are pretty standard. I used raw cashews because I always have those on hand. Sometimes I make this dressing with dairy-free yogurt if I have some. Either way is delicious! 

              I used onion powder instead of raw onions for the same reason. Plus I wanted to keep it as simple as possible. 

              Instead of refined sugar I used maple syrup and love the way it turned out! You could also try it with dates or coconut sugar.ย 

              Finally, there are two different sources of acid in this recipe. I have tried it with just lemon juice and just vinegar. It is fine to use only one (youโ€™ll need to adjust the amount) but the flavor is so much better when you use both. White vinegar is the best in this recipe because it is more subtle. But you can try it with apple cider vinegar if that's your jam. Let me know how you like it if you do!

              If you do decide to try this with yogurt instead of cashews, remember that the yogurt will lend its own tanginess to the dressing. To adjust for this, add in everything but your vinegar. Then add in your vinegar a little at a time until the flavor is just where you like it! 

              Overhead shot of dressing in glass container

              PROCESS

              This dressing is straightforward to make. Put all your ingredients (except for the poppy seeds) in a high-speed blender and blend until it is nice and creamy! Then add in your poppy seeds! 

              • Overhead shot of empty blender with ingredients surrounding
              • Overhead shot of some of the ingredients added into the blender
              • Overhead shot of more ingredients added into blender
              • Overhead shot of dressing blended up before poppy seeds are added
              • Overhead shot of blender with dressing and poppyseeds on top before being mixed in
              • Overhead shot of blender after poppyseeds have been mixed in with spatula

              TIPS

              • If you donโ€™t have a high-speed blender, soak your cashews before blending and it should still turn out great. You can soak them for up to 30 minutes or boil them for about 10 minutes. Either method will soften them up quite a bit. You can also grind them up in a coffee grinder before adding them to your blender if you donโ€™t have time to soak them.ย 
              • If you want to add the lemon zest, zest your lemon before you cut it open to juice it. I always seem to forget! Trust me, a lemon is much harder to zest after you have squeezed the juice out of it!
              Glass container of dressing in front of plates of salad

              FAQ

              How long will this last in the fridge?

              If you keep this in the fridge it will last up to five days. It tends to thicken up so when you are ready to use it just add a little water until it is the right consistency. 

              Can I use yogurt instead of cashews?

              Yes! leave out the cashews and water and use ยฝ to ยพ cups of non-dairy yogurt. Yogurt has its own tanginess, so add the vinegar last a little bit at a time until you reach your desired flavor!

              Where do I find poppy seeds?

              Most grocery stores keep poppy seeds in their spice section.

              What goes with vegan poppy seed dressing?

              I love to eat this dressing with many different salads. It is great on most green salads and also pairs well with fruit salads! Here I paired it with a strawberry spinach salad. I also really like kale salad with poppy seed dressing!

              For more salad dressing recipes and tips check out my dressing guide!

              A forkful of spinach, strawberry, and onion salad with poppy seed dressing
              This creamy dressing is delicious with strawberry spinach salad

              OTHER DELICIOUS SALAD DRESSINGS YOU WILL LOVE!

              Vegan Ranch Dressing (Oil-Free)

              Tahini Chipotle Ranch

              Pouring dressing over a green salad with strawberries

              Vegan Poppyseed Dressing

              A creamy poppy seed dressing that is quick and easy to make
              5 from 5 votes
              Print Pin Rate
              Course: Dressing
              Cuisine: American
              Keyword: Dressing, Salad, Sauce
              Prep Time: 5 minutes minutes
              Total Time: 5 minutes minutes
              Servings: 4 people
              Calories: 145kcal
              Author: Chantry Montgomery

              Equipment

              • Blender

              Ingredients

              • ยฝ cup raw cashews
              • 3 tablespoon white vinegar
              • ยฝ lemon juiced
              • 3 tablespoon maple syrup
              • โ…“ cup water
              • ยพ teaspoon salt
              • ยฝ tablespoon dijon mustard
              • 1 teaspoon onion powder
              • 1 tablespoon poppy seeds
              • lemon zest optional but delicious!

              Instructions

              • Add all ingredients to a high speed blender except for poppy seeds.
              • Blend until creamy.
              • Stir in poppy seeds.
              • Enjoy!

              Notes

              Always taste as you go. Any of the ingredients can be adjusted to your liking!
              If you don't have a high speed blender, let your cashews soak for about 30 minutes before blending. ย 
              Poppy seeds are usually located in the spice isle at most grocery stores.ย 

              Nutrition

              Calories: 145kcal

              Vegan Potato Leek Soup

              October 15, 2021 by Chantry 19 Comments

              This vegan potato leek soup is dripping with delicious and simple comfort. Easy and quick to prepare. Whatโ€™s not to love?

              Where does potato leek soup come from?

              There is some debate on the origin of this soup. I have seen claims of it originating in Wales. Iโ€™ve also seen it called a โ€˜French Classic.โ€™ In France, they also eat a cold version, called vichyssoise which is said to have originated in America! Ireland and Scotland both have their versions of potato leek soup as well. Wherever it originates from, it is delicious!

              Is potato leek soup vegan?

              Due to the addition of cream or milk, potato leek soup is not traditionally vegan. Usually, the cream is added at the end, and you could easily swap it out for cashew cream or something similar. In our version, we use coconut milk as part of the cooking liquid, which gives the soup a creamy consistency. Donโ€™t worry, it doesnโ€™t taste like coconut!

              A word on leeks:

              Leeks are related to onions and have a sweet and mild onion flavor. They look like a giant green onion!

              When shopping for leeks look for a firm white stalk and vibrant green top. Donโ€™t pick leeks that are limp or soft.

              How to wash leeks

              You can wash leeks before you cut them. You just want to make sure that you wash well between the layers. You can also wash them after you cut them. Just put the cut leeks in a bowl full of water and swirl them around until they are clean. Then drain the water. I find this way to be more effective.

              You can eat the whole leek, but in this recipe, we are going to use the white stalk up until the greens start to get more tough. Roughly the bottom half of the leek.

              How to cut leeks

              To prepare them, trim the bottom part of the bulb off and the tough part of the greens. (image 2) You can save the greens for stir fry or stock. Then cut the leeks in half lengthwise (image 3). Finally, slice the leeks in thin half-moon slices. (images 4 and 5) Now your leeks are ready for your soup!

              • two unwashed leeks before prep
                1
              • 2
              • 3
              • 4
              • 5

              How to make potato leek soup

              1. Prepare your ingredients: dice the onion, mince the garlic, slice the leek, and peel and cube the potatoes.
              2. Saute the onion on medium-high heat until fragrant.
              3. Add garlic and saute for another minute or two.
              4. Add leeks and saute for another few minutes.
              5. Add the potatoes, herbs, coconut milk, and water.
              6. Cook until the potatoes are fork-tender.
              7. Remove bay leaves.
              8. Blend soup in batches in a blender and return to pan. Alternatively, you can use an immersion blender but your soup will not be as smooth. 
              9. Add lemon juice and ยฝ teaspoon pepper. 
              10. Add extra seasonings to taste.
              • all ingredients cooking in the pot before blending

              Top Tips

              • Using a little bit of yellow onion in the soup gives it more flavor. You can easily omit the onion if you'd like and just follow the recipe as usual.
              • You can use either a stand blender or an immersion blender to blend your soup. Both work, but I prefer the consistency with a stand blender.
              • There is a blend of spices and herbs in this recipe, but traditionally it is just made with salt and pepper. Feel free to omit any of the spices that arenโ€™t up your alley.
              • I typically use water but you can use veggie stock to add more flavor to your soup.
              two bowls of soup with slices of bread, copper pot in the background

              FAQ

              Can you freeze potato leek soup?

              You can freeze it! To give it the best texture when reheating it, make sure that it is completely blended before putting it in the freezer. Add it to an airtight container and it should last up to three months.

              How long is it good for?

              It will last three months in the freezer and about 3-4 days in the fridge.

              holding a spoonful of soup above the bowl

              What to serve with it

              I love to eat this soup with some crusty bread and a side salad. It would also be good with a hearty sandwich. Yum!

              You can garnish the soup with vegan sour cream, and herbs. Some croutons would be delicious as well!

              For other great soup, ideas check out this vegan chili or this tortilla soup!

              two bowls full of soup, garnished with vegan sour cream and green onions, crusty bread and copper pot in background

              Vegan Potato Leek Soup

              A comforting soup that is not only delicious to eat but simple to make!
              5 from 10 votes
              Print Pin Rate
              Course: Main Course, Soup
              Cuisine: American, French
              Keyword: potato, soup
              Prep Time: 10 minutes minutes
              Cook Time: 30 minutes minutes
              Total Time: 40 minutes minutes
              Servings: 4 people
              Author: Chantry Montgomery
              Cost: $6

              Ingredients

              • ยผ medium yellow onion diced
              • 2-3 cloves garlic minced
              • 2 leeks sliced
              • 2-2.5 lbs potatoes peeled and chopped
              • 2 bay leaves
              • 1 teaspoon thyme
              • ยฝ teaspoon rosemary
              • ยฝ teaspoon coriander
              • ยฝ teaspoon salt
              • 1 can coconut milk
              • 4 cups water
              • lemon juice from ยฝ lemon
              • ยฝ teaspoon black pepper
              • salt and pepper to taste

              Instructions

              • Sautรฉ onion over medium heat until fragrant.
              • Add garlic and sautรฉ for another minute.
              • Add leeks and sautรฉ for a couple more minutes.
              • Add potatoes, spices, coconut milk and water.
              • Cook until potatoes are fork tender.
              • Blend using a stand blender or immersion blender.
              • Add lemon juice and pepper and mix in.
              • Taste and adjust seasoning.
              • Enjoy!

              Notes

              • You can omit the onion for a milder and sweeter taste.
              • You can use veggie broth instead of water if you'd like.
              • If you want to omit the coconut milk you can use cashew cream, or increase the water and add in a handful of cashews. You could also use soy milk but wait til the end of cooking to add it.ย 

              Please leave a comment below and let me know how this recipe turned out for you!

              Homemade Granola

              September 17, 2021 by Chantry 11 Comments

              Granola in bowl next to jug of milk. Spoon ready!

              This is for all my granola lovers out there! And everyone else. Because homemade granola is a whole different ball game than store-bought! Trust me on this one. 

              Bowl of granola next to container full of granola and jug of milk

              Reasons to love granola other than its delicious factor: 

              1. It lasts forever.
              2. You can eat it with so many different things.
              3. You can change the flavors every time you make it. 
              4. You can easily take it on the go.
              5. It is simple to make.
              6. It is packed with nutrition.

              I mentioned that this recipe for homemade granola is simple but I am going to give you a rundown so that it is foolproof! If you have any questions be sure to leave me a comment below!

              Pouring milk over bowl of granola

              INGREDIENTS

              OATS:

              Old fashioned rolled oats are the best for this recipe. I have never made granola with steel-cut or oat groats so I donโ€™t know the tricks. But I have seen recipes that use steel-cut oats with similar ratios and cooking instructions. So I know it is possible. If you have used steel-cut before let me know about it in the comments below!

              SHREDDED COCONUT:

              You can leave this out if you are not a fan of coconut. But the way it works with the sugar to coat the other dry ingredients is magic. It toasts up along with the oats and nuts and marries them to the maple syrup. If granola was a symphony, shredded coconut would be its conductor!

              NUTS AND SEEDS:

              In this particular recipe, I used almonds, pecans, sunflower seeds, and buckwheat. But you can use whatever nuts and seeds you like. Seeds are cheaper than nuts if you want to save a little money. You can also leave the nuts and seeds out entirely and increase the amount of oats you use. 

              Top down shot of jar of granola

              SWEETENER:

              This serves two roles. It serves as the sweetener (obviously) and also as the binder in your granola. I love the flavor of maple syrup and coconut sugar combined. You can use other liquid sweeteners such as agave or honey. You can also swap out the coconut sugar for regular or brown sugar. 

              SPICES:

              I kept things simple with cinnamon and salt. You can also add in nutmeg, cardamom, pumpkin spice, or whatever you like! I wouldnโ€™t sub the salt though. It brings all the flavors together!

              And not exactly a spice, but fresh orange zest in granola is one of the best things. Ever. 

              VANILLA: 

              Because is it even allowed to bake something without it? We donโ€™t want to get struck by lightning here!

              Jar of granola with close up of clumps

              OIL/APPLESAUCE:

              Ok. There was some major sleuthing with this one on my end! Before this recipe, I never made granola without oil. I figured it was vital! Guess what? It isnโ€™t. 

              So, for our friends who donโ€™t consume oil, all the way to our friends who like to have it in their diet, this is for you! 

              I made three separate batches of granola on the same day. One with all oil, one with half oil and half applesauce, and one with all applesauce. (Donโ€™t worry, between my daughter and my husband it was gone in three days!)

              • Clusters of granola to show texture

              I thought that the batch with just oil would have a better crunch and texture than the other two. I thought the one with just applesauce would be less clumpy with a softer texture. But, my friends, the difference was minimal. if I had not made them on the same day I really wouldnโ€™t have noticed! 

              My biggest tip if you are using applesauce is to make sure you mix the applesauce really well with the maple syrup before adding it to the granola. It takes quite a bit more work to coat the oats with the applesauce mixture. 

              3 bowls of granola in milk to show the texture

              All three batches created beautiful clumps! And according to my husband, the biggest difference he noticed was the flavor. He preferred the applesauce batch!

              My oldest liked the applesauce batch best, my second liked the half and half batch best, and my youngest went back and forth between them all. My favorite was the all oil batch but it was neck and neck with the other two!

              HOW TO MAKE

              1. Preheat your oven to 300 degrees Fahrenheit.
              2. Prepare a large rimmed baking sheet with a Silpat or parchment paper.
              3. In a large mixing bowl, combine the oats, almonds, pecans, sunflower seeds, buckwheat, shredded coconut, coconut sugar, cinnamon, and salt. 
              4. In a separate bowl, combine the oil (or applesauce), maple syrup, and vanilla.
              5. Pour the wet ingredients over the dry ingredients and mix thoroughly. Make sure all the oats are coated.
              6. Pour granola onto the baking sheet. Spread evenly and press the granola down into the sheet using a rubber spatula. 

              BAKING INSTRUCTIONS

              1. 300 degrees Fahrenheit is a great temperature for cooking granola because it is low enough that you donโ€™t have to worry about burning any of it before it is done cooking. 
              2. Place your baking sheet in the middle of your oven. 
              3. Donโ€™t disturb the granola until it is done. If you stir it you risk not having clumps!
              4. If using all oil, bake for 40-50 minutes.
              5. If using half oil and half applesauce, bake for 60-70 minutes.
              6. If using all applesauce, bake for 70-90 minutes. 
              7. Let cool completely before storing

              SERVING SUGGESTIONS

              • Serve it as a cereal with your favorite milk. 
              • Top your yogurt with granola and berries.
              • Use as a topping on smoothie bowls.
              • Eat it plain as a snack.

              HOW TO STORE

              Let your granola completely cool down before putting it into an airtight container. Any extra water will evaporate as the temperature in the granola changes from hot to room temperature. Store in a cool dry place for several months! 

              Someone spooning granola with milk out of bowl

              FREQUENTLY ASKED QUESTIONS:

              HOW DO I KNOW WHEN MY GRANOLA IS DONE BAKING?

              My favorite tip for knowing when your granola is done is when your house starts to smell like cookies!

              The nice thing about granola is, you can always put it back in the oven. Even after it is done cooling! So if you pull it out and let it cool and realize you want it more done, put it back in the oven!

              HOW TO MAKE GRANOLA CRUNCHY WITH CLUSTERS

              Donโ€™t stir your granola while it is baking or cooling. This will prevent it from forming clusters. Once it is done cooling, break off a small piece to make sure it is cooked how you like it. If it is, you can break it up into clusters. If it isnโ€™t, put it back in the oven for a few minutes and let it cool down again before breaking it up. 

              Why is my granola not crunchy?

              This can happen if your mixture is too wet before baking. But more than likely baking your granola for a longer amount of time will solve this problem. 

              Bowl of granola next to container full of granola and jug of milk

              Is homemade granola cheaper?

              Homemade granola can be cheaper than store-bought depending on what ingredients you use and how often you make it. Nuts arenโ€™t exactly cheap. However, if you buy them and make granola often, then in the long run it will turn out cheaper. 

              Also, if you decide to make granola without a lot of nuts you can save money that way. Seeds tend to be less expensive than nuts. So if you want to save money sunflower seeds and pumpkin seeds are great options that are packed with nutrition. Many people make granola with only oats. If you choose to go this route you will need to keep your liquid to dry ingredient ratio about the same. 

              Does it need to be refrigerated?

              Granola does not need to be refrigerated. In fact, it can be worse to keep it in the fridge instead of the counter. This is because the moisture in the fridge can make your granola soften. 

              How long does it last?

              Keep your oatmeal in an airtight container and I have heard it can last anywhere from 1 to 6 months! Granola has never lasted that long in my house. About 4 days is the longest I think it has taken us to get through a double batch of granola! The amount of time it will last can vary slightly depending on the ingredients you use. A good rule of thumb is to base the expiration date on the ingredient with the shortest shelf life! Some common ingredients that can shorten the shelf life of granola are fruit, nuts, and chocolate. The humidity and temperature in your home can also affect how long it lasts. If I am going to keep granola for a long time I generally put it in the freezer. This leads to the next frequently asked question...

              jar of granola spilling onto kitchen bowl

              Can you freeze it?

              Drumroll pleaseโ€ฆโ€ฆ...yes you can! 

              It is best practice to spread it out on a tray and freeze it for a couple of hours before putting it in a bag. If you donโ€™t have the time or space for this, make sure the granola has cooled down completely before putting it in a Ziploc bag. Get as much air out as possible. Then find a place in the freezer where it wonโ€™t get smooshed! It should last in the freezer for up to 9 months. 

              Is it gluten-free?

              The answer to this question is often confusing. Hereโ€™s why: There is a protein in oats called avenin, which is similar to gluten. For the majority of people who are sensitive to gluten, including celiac patients, avenin doesnโ€™t appear to be problematic. Also of note: the high fiber content in oats did cause some discomfort in several celiac patients who were not used to having fiber in their diet. 

              Another thing to consider is that many oats are processed in facilities that also work with wheat and there can be cross-contamination. Oats that are labeled โ€˜gluten-freeโ€™ are oats that are not cross-contaminated with wheat. If you are sensitive or allergic to gluten, make sure to look for the โ€˜gluten-freeโ€™ label when shopping for oats. 

              For more information on this topic check out this article and this study. 

              Do you have to make granola with oil?

              No you donโ€™t! You can use applesauce as demonstrated in the article. I hear you can also just use liquid sweetener and leave out the oil and applesauce. But I havenโ€™t tried it yet!

              Granola in a bowl

              Please let me know how this recipe turns out in the comments! I love hearing from you!

              Granola in a bowl

              Homemade Granola

              Simple and delicious every day granola
              5 from 8 votes
              Print Pin Rate
              Course: Breakfast
              Cuisine: American
              Prep Time: 15 minutes minutes
              Cook Time: 1 hour hour
              Servings: 8 people
              Author: Chantry Montgomery

              Equipment

              • Sheet pan
              • Mixing bowl
              • Measuring equipment

              Ingredients

              • 3 cups old fashioned rolled oats
              • ยผ cup slivered almonds
              • ยผ cup pecans roughly chopped
              • ยฝ cup buckwheat
              • 1 cup shredded coconut unsweetened
              • ยผ cup coconut sugar
              • 1 tablespoon cinnamon
              • 1 teaspoon salt
              • ยฝ cup oil or applesauce see notes
              • ยฝ cup maple syrup
              • 1 tablespoon vanilla

              Instructions

              • Preheat oven to 300 degrees
              • Line a sheetpan with a silpat or parchment paper
              • Combine all the dry ingredients in a large mixing bowl
              • Combine wet ingredients in a smaller bowl
              • Pour wet ingredients into dry ingredients and mix well
              • Evenly spread granola on sheetpan, use two sheetpans if it is too thick
              • Press the granola into the pan

              BAKING INSTRUCTIONS

              • If using all oil bake for 40-50 minutes
              • If using half oil and half applesauce bake for 60-70 minutes
              • If using all applesauce bake for 70-90 minutes

              Notes

              -I used melted coconut oil but any type will work
              -The granola will clump better if you do not stir it
              -You will know it is done when your house smells like cookies!ย 
              -If, after letting it cool down, you don't think it was cooked long enough, you can pop it right back in the oven and cook it a bit longer

              Check out these other delicious breakfast ideas!

              Pouring syrup over stack of pancakes

              Oil-Free Vegan Pancakes

              3 pieces of breakfast toast on serving board - vertical

              Breakfast Toast

              Quinoa porridge in bowl topped with fresh blueberries and walnuts

              Quinoa Porridge

              Vegan Pancakes

              June 12, 2021 by Chantry 2 Comments

              Stack of pancakes with fruit on top

              Light, fluffy, and easy to make! Your maple syrup is calling their name. 

              I tried dozens of recipes before landing on this one, and my kids love them. I wanted something vegan and oil-free but still delicious. 

              Hand pouring syrup on top of pancakes

              We go through a ton of pancakes so I usually double or triple the recipe. If we donโ€™t end up eating them all I stick them in the fridge or freezer. Then when we are ready to eat them a little time in the toaster warms them up perfectly! 

              Because we usually make quite a few, I like to use my griddle. But a nonstick pan will work also! 

              INGREDIENTS

              flat lay of ingredients for pancakes

              Flour: I like to use a mix of whole wheat and white flour. I typically measure a cup of whole wheat flour and ยฝ to ยพ white flour. For non-yeasted recipes, I love using soft white wheat which is perfect for these. But feel free to use whatever you have on hand. The ratio of flour to liquid is one of the most variable things in pancake recipes. Different flours soak up different amounts of liquids. My best tip is to add all the ingredients according to the recipe. Let your batter sit for a minute before judging the consistency. If the batter seems too thick add a little more liquid and if it seems too thin, add more flour. You got this! 

              Sweetener: Sucanat is my go-to for pancakes but you can use whatever sweetener you prefer! 

              Baking powder: Make sure your baking powder not expired for the best results!

              Milk: you can use whatever plant-based milk you like or have on hand. I love using soy milk but I know itโ€™s not everyoneโ€™s jam.ย 

              Salt: salt is where it is at! I donโ€™t think omitting it would be a good idea but if anyone tries it let me know!

              Apple Cider Vinegar: I used this because most people have it. Any vinegar will do. My personal favorite is coconut vinegar. I love the flavor it gives to baked goods.

              Vanilla: If you are out of vanilla your pancakes wonโ€™t suffer. But dang it is good! 

              Extras: I always add cinnamon to my batter! And if I have oranges laying around the zest finds its way in the batter as well. If you want to add chocolate chips or blueberries, the best way is to add them on top of the pancakes after you pour them onto the griddle, before you flip them. You can add chocolate chips or blueberries right into the batter

              METHOD

              Gallery of process shots for pancakes. Making the batter
              1. Mix dry ingredients together. 
              2. Add in wet ingredients.  
              3. Stir until just combined. If you over-mix you can end up with dense pancakes.
              4. Let the batter rest for at least 10 minutes. This step is important because it hydrates the flour and helps the leavening distribute evenly throughout the batter. To read more about resting your batter check out this article. 
              5. Heat your non-stick griddle on medium heat. Donโ€™t worry about greasing the pan. I never do and have never had a problem. 
              6. Pour pancakes on your griddle. A โ…“ measuring cup is a perfect tool for this. Let them cook until bubbles form. Flip and cook for another minute and you are done!
              Stack of pancakes with fruit on top
              Hand pouring syrup on top of pancakes

              Vegan Pancakes

              Dairy-free, egg-free, and oil-free pancakes
              5 from 1 vote
              Print Pin Rate
              Course: Breakfast
              Cuisine: American
              Keyword: pancakes
              Prep Time: 10 minutes minutes
              Cook Time: 5 minutes minutes
              Servings: 3 people
              Author: Chantry Montgomery

              Equipment

              • griddle

              Ingredients

              • 1 ยฝ cups whole wheat flour 180 grams
              • ยผ cup sweetener
              • 1 tbsp baking powder
              • 1 teaspoon salt
              • ยฝ teaspoon cinnamon optional
              • 1 ยผ cup plant-based milk
              • 1 tablespoon apple cider vinegar or a mild white vinegar
              • 1 teaspoon vanilla

              Instructions

              • Whisk dry ingredients together in a bowl.
              • Add wet ingredients and mix til just combined.
              • Let batter rest for 10 minutes. Do NOT skip this step!
              • Heat griddle to medium heat.
              • Spoon about โ…“ cup batter onto griddle for each pancake.
              • Wait for bubbles to form on top of pancakes (about 1 ยฝ to 3 minutes)
              • Flip pancakes over and cook for another minute
              • Enjoy!

              Notes

              Cook one pancake and taste it before you cook the rest. This is how I check to make sure there is enough sugar or make any other notes. Then you can adjust your batter before you cook the rest of the pancakes!
              Resting the pancake batter gives the flour enough time to soak up the liquid and helps it cook better. This is why the instructions don't have you warming up your griddle from the beginning. 10 minutes is a good enough time for resting your batter.ย 
              ย 
              ย 

              What are your favorite pancake toppings? Let me know in the comments below!

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