Month: September 2019

Sunflower Seed Toasties (Freezer-friendly)
September 25, 2019

Sunflower Seed Toasties (Freezer-friendly)

These freezer-friendly sunflower seed toasties are inspired by the German vegan recipe queen Nicole Just and her nut toasties from the book La Veganista: Mein selbst gemachter Power-Vorrat (seems to be only available in German language at the moment). When my pregnancy was coming to…

BLW, Snacks
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by Natalie Green
Avocado-free Frijoles Salad
September 18, 2019

Avocado-free Frijoles Salad

Print Recipe Avocado-free Frijoles Salad Prep Time30 minsChillTime (optional)4 hrs Servings: 4 Ingredients2 can black beans drained and rinsed3 ear cooked corn kernels cut off the cob/ sub: frozen corn kernels2 red bell peppers2 garlic cloves2 tbsp minced shallot2 tsp salt¼ tsp cayenne pepper9 tbsp…

Lunch & Dinner, Salad
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by Natalie Green
Carroats – Carrot Overnight Oats
September 16, 2019

Carroats – Carrot Overnight Oats

Veggies for breakfast sounds like one of these New Year’s resolutions that you throw overboard on January 3rd. Despite veggies being quite unusual on the occidental breakfast plate, it’s absolutely beneficial to serve them even for breakfast.

Quite a lot of cultures eat vegetables for breakfast, and no one is stopping you to do the same. By starting your day with some obvious or hidden veggies, you’re fitting in those important servings and getting more fiber and more nutrients that help you boost your day. Another undoubtful advantage is that you can cut down on unwanted calories by filling up on these plant foods.

I had recently set myself the challenge to get hubby to eat as many hidden ingredients, especially veggies, he doesn’t usually fancy. And let me tell you a secret. He didn’t spot the carrot in these carroats.

Carroats are like having carrot cake for breakfast but the healthy way. And just like with a good cake some enjoy them freshly from the oven while still warm. Others – like me on hot summer days – prefer to eat their carroats straight from the fridge. I

This carroats recipes requires very little equipment:

If you try this recipe, let me know! Leave a comment, rate it, and tag your Instagram photos with #theveganprepper. I absolutely love seeing your creations. Happy cooking! 

Print Recipe

Carroats - Carrot Overnight Oats

Ingredients

Dry ingredients

  • ¾ cup rolled oats use gluten-free if necessary
  • ½ cup carrot finely grated
  • 1 tsp ground cinnamon
  • ½ tsp ground ginger
  • ½ tsp ground cloves
  • ¼ tsp turmeric optional

Wet ingredients

  • 1 tbsp vanilla extract
  • 1 cup unsweetened almond milk

Suggested toppings (optional)

  • 3 tbsp raisons or other dried fruit
  • 3 tbsp walnuts

Instructions

  • Mix all dry ingredients in a large bowl or in a mason jar and shake with the lid on.

  • Add wet ingredients and mix or shake again.

  • Place in the refrigerator, covered, for at least 2 hours or over night.

Breakfast
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by Natalie Green
WEEKLY VEGAN MEAL PLAN WEEK 2 (FREE)
September 11, 2019

WEEKLY VEGAN MEAL PLAN WEEK 2 (FREE)

Vegan Prepper’s Weekly Meal Plan Let’s do another week of tasty, nutritious and healthy food. Day Lunch Dinner Monday Lemon Basil Pasta Salad Vegan Asparagus Soup with Crispy Baked Tofu Tuesday Avocado-free Frijoles Salad Elaborate Preppable Vegan Panzanella u Wednesday Veggie Sticks with Pea Mint…

Meal Plans
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by Natalie Green
Fail-proof Crispy Baked Tofu
September 11, 2019

Fail-proof Crispy Baked Tofu

I got to admit: I’ve never been a tofu person and I doubt I ever will become one. Tofu seems to constantly remind me of those cheap Asian food places in dodgy corners and cinemas. Despite the obvious health benefits of tofu such as good…

Lunch & Dinner, Sides
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by Natalie Green
Green Asparagus Pea Soup
September 11, 2019

Green Asparagus Pea Soup

Today was the first chilly morning. I loved this summer. So having to say goodbye to super long and pleasantly warm summer nights. That doesn’t come easy to me. Each ending is also the start of something new, say they.

Couldn’t be more right. Because the beginning of autumn means that new and exciting soup recipes are coming your way. Of course asparagus isn’t typically an autumn vegetable. But thanks to the frozen food section of my local supermarket, asparagus is available all year long.

The queen of vegetables – like white asparagus is called in Germany – can remain in the soil until next June. This recipe relays on its green sister and their little green friends -peas.

The secret ingredient in this green asparagus pea soup is almond milk. You’ve never made a recipe using almond milk? It’s always coconut milk to put in every soup? Don’t hesitate to change your routine. You’ll be blown away by the subtly sweetness the almonds add to this recipe.

Green Asparagus Pea Soup is best served with my fail-proof crispy baked tofu.

This Green Asparagus Pea Soup recipe requires very little equipment:

If you try this recipe, let me know! Leave a comment, rate it, and tag your Instagram photos with #theveganprepper. I absolutely love seeing your creations. Happy cooking! 

Print Recipe

Green Asparagus Pea Soup

Green Asparagus Pea Soup comes in a really bright green thanks to the lemon. Asparagus surprisingly filling and warming thanks to good ol' frozen peas. A perfect holiday make ahead!
Prep Time5 mins
Cook Time25 mins
Total Time30 mins
Course: Appetizer, Main Dish
Cuisine: American, gluten-free, Vegan
Keyword: 10 ingredient or less, 30 minutes or less, aspargus soup, dairy-free, dinner, egg-free, elaborate vegan panzanella, entree, fall, gluten-free, grain-free, holiday panzanella, lunch, refined sugar-free, savory, sides, soup, soy-free, spring, summer
Servings: 4

Ingredients

For the Soup

  • 2 tbsp olive oil
  • 12 ounces green asparagus
  • 2 cup peas fresh or frozen
  • 2 garlic cloves minced
  • 1 medium shallot thinly sliced
  • 1 pinch of pepper
  • 1 pinch of salt
  • 1½ cup unsweetened almond milk
  • 1½ cup vegetable broth
  • ½ lemon juiced

For the crispy baked tofu

  • see below

Instructions

  • Preheat oven to 400 degrees F (204 C) and spread asparagus on a bare baking sheet. Drizzle with oil of choice and season lightly with salt and pepper. Toss to coat.

  • Roast for 15 minutes, then set aside.

  • Heat 2 Tbsp olive oil along with and shallot and garlic. Season lightly with salt and pepper and stir to coat. Cook for 2-3 minutes or until fragrant and translucent. Reduce heat if garlic begins browning.

  • Add peas, vegetable broth and almond milk and season with salt and pepper once more.

  • Transfer soup to blender along with asparagus (reserving some for garnish). Blend soup until creamy and smooth. Transfer back to pot and bring to medium heat and simmer.

  • Continue cooking until warmed through and simmering, then reduce heat to low.

  • Taste and adjust seasonings as needed, adding more salt and pepper if desired. Remove from heat and add lemon juice.

  • Serve with a few pieces of asparagus or tofu cubes and/or croutons

Print Recipe

Fail-proof Crispy Baked Tofu

Prep Time20 mins
Cook Time30 mins
Total Time50 mins
Course: Appetizer, Side Dish
Cuisine: Asian, gluten-free, Vegan
Keyword: 10 ingredient or less, asian tofu, dairy-free, egg-free, elaborate vegan panzanella, entree, gluten-free, recipes, refined sugar-free, savory, sides, soy-free, spring, summer, winter

Ingredients

  • 14 ounces firm tofu
  • 3 tbsp tamari sauce sub: soy sauce
  • 1 tsp chili sauce
  • 1 tsp toasted sesame oil
  • 1 tbsp maple syrup
  • 4-5 tbsp arrowroot flour

Instructions

  • Preheat oven to 400 degrees F (204 C) and line a baking sheet with parchment paper.

  • Wrap tofu in a clean, absorbent towel and press (e.g. by putting underneath books or a chair) in order to get out moisture. Let it be pressed for about 15-20 minutes.

  • Cut pressed tofu into 3/4-inch cubes and add to a large bowl. Pour in sauce, chili sauce, sesame oil, and maple syrup. Use a spoon or hands to combine. Let marinate 2-3 minutes, stirring occasionally.

  • Transfer tofu to a large freezer bag. Add 1 tbsp arrowroot at a time and toss to coat. Continue adding more arrowroot and tossing until tofu is coated in a gummy, white layer.
  • Place tofu onto the baking sheet and bake for about 20-25 minutes. Flip at 18 minutes. Once removed from the oven, it should be firm to the touch, firm on the edges, and slightly browned on the exterior. Depending on your oven you might need to alter baking time a little bit.

Lunch & Dinner, Soups
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by Natalie Green
Vegan Lemon Freezer Balls
September 10, 2019

Vegan Lemon Freezer Balls

Your snack game will never be the same once you’ve really gotten into no-bake freezer-friendly energy balls. At least, this is what it was for me. When it comes to packing lunch boxes for the office or kindy, all I need sometimes is a ready-made…

BLW, Snacks
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by Natalie Green
Freezer-Friendly Peanut Banana Snack
September 10, 2019

Freezer-Friendly Peanut Banana Snack

Your snack game will never be the same once you’ve really gotten into no-bake freezer-friendly peanut banana energy balls. At least, this is what it was for me. When it comes to packing lunch boxes for the office or kindy, all I need sometimes is…

BLW, Snacks
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by Natalie Green
Lemon Sorbet Energy Balls
September 10, 2019

Lemon Sorbet Energy Balls

I originally came up with these lemon sorbet energy balls while browsing the internet for baby-led weaning suitable snacks. The ones I found on www.babyledfeeding.com. I didn’t like the fact that they contain maple syrup as sweetener because I intend to feed L’Mdaddy natural stuff. Hoping she’ll learn what lemon really tastes like before she’s out and about in the world putting maple syrup on top and inside everything.

What do I say? She loved it right from the start. But then again what’s there not to love. These little lemon sorbet goodnesses contain:

  • fresh lemon
  • coconut
  • sunflower seeds

When you eat them straight from the freezer, they taste like lemon sorbet that melts in your mouth. I absolutely love them!

When life gives you lemons, make lemon juice
When life gives you lemons, make lemon juice


This Lemon Sorbet Energy Balls recipe requires very little equipment:

If you try this recipe, let me know! Leave a comment, rate it, and tag your Instagram photos with #theveganprepper. I absolutely love seeing your creations. Happy cooking! 

 

Print Recipe

Lemon Sorbet Energy Balls

This Lemon Sorbet Energy Balls is a freezer-friendly delight. It makes for a nutritious snack at your desk, before hitting the gym or for your child at the park. Everyone can enjoy these sugar-free and nut-free energy balls.
Prep Time10 mins
Resting Time4 hrs
Total Time40 mins
Course: Snack
Cuisine: American, Vegan
Keyword: BLW lemon snack, BLW nut-free energy ball, lemon energy ball
Servings: 12 balls

Ingredients

  • 1 cup sunflower seeds
  • 1 lemon zest
  • 1 juice of lemon
  • 1 cup oats
  • ¾ cup shredded coconuts
  • 5 tbsp melted coconut oil
  • ½ tsp turmeric

Instructions

  • Place all the ingredients into a food processor and process until really fine and coming together like a dough. If it is a little dry, add some water, just one tablespoon at a time.

  • Take the mixture out, form into a ball and make approx. 12 balls (I use an ice cream spoon for this). Freeze* or place in the fridge for a couple of hours.
  •  Store in the fridge in an airtight container for 5–7 days.

Notes

 *Spread them out on a tray, freeze overnight and then transfer to a freezer-friendly bag or container.
BLW, Snacks
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by Natalie Green
Vegan Garbanzo Flour Falafel
September 10, 2019

Vegan Garbanzo Flour Falafel

My personal vegan garbanzo flour falafel? It’s really straight forward. Living in Berlin, an Arab center in Germany, there is falafel on literally every street corner. I would even dare to say it’s Berlin’s number one street food. For a few months into my vegan…

Lunch & Dinner, Sides
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by Natalie Green