Calcium-rich Sesame Energy balls
Rich in calcium, easy to make, for tiring office meetings, potlucks, toddlers and babies alike.
Tag: soy-free
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…
Avocado-free Frijoles Salad
Avocado-free Frijoles Salad
Prep Time30 mins
ChillTime (optional)4 hrs
Servings: 4
Ingredients
- 2 can black beans drained and rinsed
- 3 ear cooked corn kernels cut off the cob/ sub: frozen corn kernels
- 2 red bell peppers
- 2 garlic cloves
- 2 tbsp minced shallot
- 2 tsp salt
- ¼ tsp cayenne pepper
- 9 tbsp olive oil extra virgin
- 1 tsp lime zest from unwaxed lime
- 6 tbsp lime juice freshly squeezed
- ½ cup cilantro freshly chopped
- 1 cup your prepped AVOCADO-FREE GUACAMOLE
(or see recipe below)
Serve with
- tortilla chips
optional
Instructions
On Prep Day
- Combine all ingredients except for avocado-free guacamole in a large salad bowl and toss to mix. It's best to cover and chill for a few hours or overnight.
On Eat Day
- Upon serving, add avocado-free guacamole and mix gently.
- Garnish with a more chopped cilantro if desired.
Environmentally-friendly Avocado-free Guacamole
As much as everyone loves avocados, they don't exactly have an ecological footprint that shines. Don't get me wrong - I love avocados and everything that comes with avocado... Yet, I tried to come up with an environmentally-friendly avocado-free guacamole and here it is. The secret ingredient is pea.
Prep Time8 mins
Cook Time2 mins
Servings: 12
Equipment
- food processor
Ingredients
- 3 cups fresh or frozen green peas
- zest of organic lemon un-waxed
- 3 tbsp lemon juice (approx. 1/2 lemon)
- 1 large garlic clove
- 1/4 cup packed mint leaves
- 2 tbsp olive oil extra virgin
- 1-2 tbsp tahini
- 1/4 tsp sea salt
Instructions
- If using frozen peas, leave out to thaw completely, or cook them in step 2. If using raw peas, skip over to step 3.
- To blanche the peas (this enhances their sweetness), bring a pot of water to the boil, add peas (and a tiny bit vinegar to keep the color - optional) and cook for 2-3 minutes (no more!). Plunge them into an ice bath or very cold water to halt the cooking process.* Set aside.
- Put whole clove of garlic in a food processor and pulse to mince. Add the remaining ingredients and blend on high to puree.
Notes
*I put a tupperware dish half filled with water in the freezer and let it freeze before starting to prepare the receipe. Once the peas are cooked I plunge them on top of the ice of the tupperware dish. The ice melts quickly and I can drained the cooled down peas over a colander.
Store in an airtight container for 3-4 days. If it lasts that long 🙂
From My New Roots at mynewroots.blogspot.com
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…
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…
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 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!
These vegan lemon freezer balls have quickly climbed their career ladder to become a family favorite in our house. And I guarantee – they will in yours too!
This Lemon Freezer Balls recipe requires very little equipment:
- Measuring cups such as Klee Utensils 10-Piece Colorful Stainless Steel Measuring Cups (affiliate link)
- Food processor such as KitchenAid KFP0718CU 7-Cup Food Processor (affiliate link)
- Ice cream spoon such as Ice Cream Scoops
- My favorite food container Prep Naturals Glass Meal Prep Containers (affiliate link) or
- Freezer-friendly bags such as Glad Food Storage and Freezer 2 in 1 Zipper Bags (affiliate link)
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:
- Coconut flour (affiliate link)
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!
Vegan Lemon Freezer Balls
These Vegan Lemon Freezer Balls are a healthy snack choice that tastes like a little bit of heaven! Stock up your freezer supply of these little gems for an easy grab and go snack that is packed with healthy fats and tons of flavor. They fill up your kids' energy reserve as well as yourselfs.
Prep Time10 mins
Chill Time10 mins
Servings: 18 balls
Ingredients
- 1 ripe banana
- 1 cup raw cashews sub: walnuts
- ¾ cup almond flour
- ⅓ cup coconut flour sub: almond flour
- 1 tbsp lemon zest
- 4 tbsp lemon juice
- 2 tsp vanilla extract optional
Instructions
- Mash the banana. Set aside.
- To the food processor, add raw cashews, almond flour, and coconut flour. Blend until a fine meal is achieved - about 20-30 seconds.
- Add the banana in along with the lemon zest, lemon juice, and vanilla extract. Blend until a tacky dough forms. If it’s too dry, add a little more lemon juice. If it gets too wet or sticky, add more coconut flour as needed.
- Using an ice cream scoop (or 2 teaspoons) make roughly 18 balls. Place on a freezer tray and freeze*.
Notes
*Spread them out on a tray, freeze for 10 minutes and then transfer to a freezer-friendly bag or container.
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…
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.…
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 diet journey, falafel was my one and only take-out dish.
WHAT IS FALAFEL?
Falafel is originally a popular Middle Eastern “street food.” They are patties or balls that just happen to be vegan. Falafels are made of chickpeas (or fava beans) and heaps of fresh herbs–typically parsley and/or cilantro, garlic, and typical Middle Eastern spices such as cumin and coriander. For an authentic taste experience, you should not skip the spices.
The legend says falafel were invented in Egypt some thousand years ago. Egypt’s Coptic Christians came up with these little patties as a replacement for meat during long seasons of fasting such as lent.
I know very little about what daily street food life in the Middle East looks nowadays but at least in Berlin, Falafel continues to be the people’s daily grub. There is a vendor in almost every street corner and in certain districts of Berlin it’s even more than that. Falafels are mainly served as a fully stuffed falafel sandwiches with a generous drizzle of tahini (link to my blog) and loads salad such as Couscous. When I make falafel at home I prefer Ksir (link to my blog) as a side.
This Falafel recipe requires very little equipment:
- Measuring cups such as Klee Utensils 10-Piece Colorful Stainless Steel Measuring Cups (affiliate link)
- Food processor such as KitchenAid KFP0718CU 7-Cup Food Processor (affiliate link)
- Ice cream spoon such as Ice Cream Scoops
- My favorite food container Prep Naturals Glass Meal Prep Containers (affiliate link) or
- Freezer-friendly bags such as Glad Food Storage and Freezer 2 in 1 Zipper Bags (affiliate link)
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:
- Garbanzo flour (affiliate link)
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!
Vegan Garbanzo Flour Falafel
Vegan Garbanzo Flour Falafel are every meal preppers best friend. Freezer-friendly, hearty and healthy vegan patties made of ground chickpeas, garlic, and fresh herbs. An authentic falafel recipe makes you feel like you wander the streets of the Middle East!
Prep Time10 mins
Cook Time10 mins
Total Time20 mins
Ingredients
- 1½ cups garbanzo flour
- ½-1 cup water depends on your flour
- 2 tbsp lemon juice freshly squeezed
- 1 tbsp olive oil
- ½ tbsp baking soda
- ½ tbsp ground cumin
- ¼ tbsp salt
- 1 garlic clove finely minced
- 1 tbsp ground cilantro
- dash of cardamom
- pepper
- 1-2 handful parsley freshly chopped or frozen
Instructions
On Prep Day
- Add all the dry ingredients including the garlic to a large mixing boil and combine. Then add parsley, water (starting with half a cup) and oil and combine using a wooden spoon.
- Let sit for 10 minutes. Then check the consistency of the batter. You're not looking for a moldable dough. If that is not yet the case, you should add more water. Be aware that garbanzo flours differs greatly to other kinds of flour.
If you want to freeze the falafel, use an ice cream spoon to form balls as good as possible and freeze.*
On Eat Day
- Add half an inch of frying oil to a frying pan and put over high heat. Once hot, turn to medium heat. Put your falafel (either from the freezer or by placing an ice cream spoon full of batter into the pan.
- Fry falafel for 1-2 minutes on each side until the start to turn slightly brown. Then take out and place on a kitchen paper to let excessive oil drip off.
Notes
*Spread them out on a tray, freeze overnight and then transfer to a freezer-friendly bag or container.
Elaborate Preppable Vegan Panzanella
There is literally thousands of vegan panzanella recipes on the internet. Most of them are even characterised as “easy”. However, with salads for dinner, I love to be a bit more on the elaborate side of things. Don’t get me wrong, I love salads that…
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