Month: January 2020

Budget-Friendly Sesame Milk

Budget-Friendly Sesame Milk

Plant-based milks tend to be a lot more expensive than cow’s milk. Considering the downsides of cow’s milk, such as adverse health effect, negative impact on greenhouse gas emissions caused by cows and of course the cruelty on dairy farms that seems odd. Moreover, store-bought…

Black Bean Chocolate Energy Ball

Black Bean Chocolate Energy Ball

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 solution that is

  • a finger food-friendly/ BWL-friendly food for the baby
  • travels great without getting mushy
  • easy to make when we run out of the freezer provision
  • tastes great!

This Black Bean Choc Bliss Ball recipe requires very little equipment:

Depending on where you live, you might not find the following ingredients readily available at your local store. I recommend Amazon for the following ingredients:

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! 

Black Bean Chocolate Energy Ball

Prep Time15 mins
Total Time15 mins
Course: Snack
Cuisine: American, Vegan
Keyword: 10 ingredient or less, 30 minutes or less, dairy-free, fall, freezer friendly, gluten-free, spring, summer, vegan, winter
Servings: 30 balls

Ingredients

  • ½ cup dates pitted
  • ½ cup dried cranberries
  • ½ cup almond meal
  • 2 tbsp raw cacao powder plus more for topping
  • 2 tbsp maple syrup
  • 1 can black beans drained and rinsed
  • 1 1 lemon zest

Instructions

  • Put the dates, cranberries, almond meal, cocoa, maple syrup, drained and rinsed black beans and lemon zest into a food processor or high-speed blender. Process until finely chopped and the mixture comes together into a ball.

  • Roll balls using two spoons, your hands or an ice-cream spoon. Roll into more cacao powder for finish.
  • Freeze or store in the fridge in an airtight container up to 4 days.
The Vegan Food Pyramid: Make Sure to Get All the Nutrients You Need

The Vegan Food Pyramid: Make Sure to Get All the Nutrients You Need

When you start of on your vegan diet, you might not look into nutrients all that much. It’s rather more of a “eating whatever seems vegan and tastes alright”. But as soon as you tell your carnivore friends about your latest change in lifestyle, you…

Sugar-Free Breakfast  Zucchini Pancakes

Sugar-Free Breakfast Zucchini Pancakes

I get it. Veggies for breakfast are not for everyone. If they see them, if they smell them, if they taste them or if they just suspect them being there. This recipe for sugar-free breakfast zucchini pancakes is more clever than your picky eaters at…

Zucchini Bread Millet Porridge

Zucchini Bread Millet Porridge

Hmmmm millet. I love millet. Millet is an ancient seed, originally hailing from Africa and northern China. Up to today, it remains a staple in the diets of about a third of the world’s population. It’s super nutritious with high levels of iron, B vitamins and calcium. It’s taste is mild and slightly nutty. It’s great if you’re gluten-free. And don’t be scared by its appearance. It does resemble bird seeds but it certainly doesn’t taste like bird food.

Millet porridge is a great way to start your day. Warm breakfasts satisfy me personally a lot better and longer than a say a sandwich. This zucchini bread millet porridge is incredibly versatile. You can sub pecans for walnuts or even hickory nuts, raisins for pitted dates or even other dried fruit such as mango. Maple syrup tops it off perfectly or if you need to watch your blood sugar level you might as well skip this part.

This Zucchini Bread Porridge 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! 

Breakfast Zucchini Bread Millet

Zucchini bread in form of millet porridge. It's quick and easy to whip up—perfect for when you’re craving the warm spiciness of zucchini bread but don’t have time to make a whole loaf. Creaminess from canned coconut milk, and vitamin C, Bs and potassium for health boost and chia seeds for thickening.
Prep Time10 mins
Cook Time15 mins
Total Time25 mins
Course: Breakfast
Cuisine: American, Central Asian inspired
Keyword: 10 ingredient or less, 30 minutes or less, dairy-free, gluten-free, grain-free, vegan
Servings: 2

Ingredients

For the porridge

  • 1 cup uncooked millet
  • ½ cup unsweetened almond milk
  • ½ can light coconut milk
  • 1 medium zucchini finely grated
  • 2 tbsp chia seeds
  • 1 tsp cinnamon to taste
  • ¼ tsp ground nutmeg
  • 3 tbsp apple sauce I used sugar-free apple sauce
  • 1 dash fine sea salt
  • 1 tsp vanilla extract

Topping suggestions

  • chopped pecans sub: walnuts
  • raisins or chopped pitted dates
  • pure maple syrup
  • cacao nibs

Instructions

  • Thoroughly rinse the millet until the water stays clear.
  • In a medium pot, combine rinsed millet, almond milk and salt. Bring to a boil and cover the pot. Reduce the temperature to low and simmer for 12 minutes.

  • Add grated zucchini and coconut milk. Stir to combine. Simmer for another 3 minutes, stirring occasionally.
  • Remove from heat and stir in apple sauce, spices and vanilla. Adjust spices and applesauce as sweetener to taste, if desired.

  • Top with pecans, cinnamon and raisins. I suggest not skipping on the toppings to give this recipe it's unbeatable zucchini bread flavour.
Lebanese Parsley Salad

Lebanese Parsley Salad

Have I noticed that I love Lebanese food? I think it’s the big city heart pounding inside me that let’s me crave far-away food and flavors. And then it’s parsley, my by far most favorite herb. Parsley accounts for several important nutrients, such as vitamins A,…

Lebanese Rice Pilaf

Lebanese Rice Pilaf

Lebanese Rice Pilaf with Vermicelli

Lebanese Rice Pilaf with Vermicelli is a simple three ingredient Middle Eastern staple that is made with vermicelli pasta and cooked in olive oil.

Cook Time20 mins
Resting Time15 mins
Total Time35 mins
Course: Dinner, Lunch, Main Dish
Cuisine: lebanese, Mediterranean
Keyword: 10 ingredient or less, 30 minutes or less, dairy-free, egg-free, gluten-free, soy-free, vegan
Servings: 4

Ingredients

  • cup uncooked long grain white rice e.g. Basmati
  • ¾ cup uncooked, broken Vermicelli rice noodles
  • tbsp olive oil
  • water

Instructions

  • Wash the rice well until the water stays clear. Place it in a medium bowl and cover with water. Soak for 15 to 20 minutes. Test to see if you can easily break a grain of rice by simply placing it between your thumb and index finger. Drain well.

  • Heat the olive oil in a medium non-stick pot over medium-high. Add the vermicelli and stir to coat while toasting. Vermicelli should turn a nice golden brown being careful not to over-brown or burn it.

  • Add the rice and continue to stir to coat the rice in olive oil. Season with salt.

  • Add 3 cups of water and bring it to a boil until the water significantly reduces (about 2 minutes).Turn down the heat to low and cover with a lid.

  • Cook for 15-20 minutes on low. Once fully cooked, turn off the heat off and let sit for 10-15 minutes. Then uncover and fluff with a fork.

Moroccan Chickpea Tomato Gravy

Moroccan Chickpea Tomato Gravy

I love chickpeas! But who doesn’t? I always look out for inspiration to come up with new chickpea recipes. And on our recent travel to Berlin, I got what I was looking for you. Once home, I tried to recreate this amazing Moroccan Chickpea Tomato…