Tag: spring

Mint Overnight Oats – Moats
August 23, 2019

Mint Overnight Oats – Moats

Mint Overnight Oats – Moats are a creamy and healthy way to start your day. The color will leave your work collegeaus impressed on Saint Patrick’s Day and any other Day of the year. I had recently set myself the challenge to get hubby to…

Breakfast, Snacks
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by Natalie Green
Healthy Hummus Mashed Potatoes
August 8, 2019

Healthy Hummus Mashed Potatoes

Hummus is incredibly versatile. And so are potatoes. Combining hummus and potatoes almost seems like the logical thing to do then. I recently got creative with hummus after making waaay to much for a potluck. Hummus keeps for a few days but of course one…

BLW, Savory, Sides, Snacks
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by Natalie Green
Leftover use-up curry
August 7, 2019

Leftover use-up curry

When it comes to comfort food, nothing beats a delicious creamy curry, right? When it’s Friday and your meal prep week is coming to an end, nothing beats a delicious creamy curry from leftovers, right?

Enjoy endless variations with the quick and easy leftover use-up curry everyone can enjoy because it is

  • warm and comforting
  • healthy
  • nutritious
  • slightly spicy
  • preventing food waste
  • full with tons of veggies

This Leftover Coconut Curry 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! 

 

Print Recipe

Leftover use-up coconut curry

An ideal quick and easy coconut curry to use-up leftover veggies. If you meal prep, THIS is your Friday dinner. Ready in less than 30-minute and loaded with veggies. A perfectly-spiced coconut milk base makes you feel like you're enjoying dinner in an Indian restaurant.
Prep Time5 mins
Cook Time20 mins
Total Time25 mins
Course: Dinner, Lunch, Main Dish
Cuisine: gluten-free, Indian, Vegan
Keyword: 30 minutes or less, asian, dairy-free, dinner, egg-free, elaborate vegan panzanella, gluten-free, indian, lunch, refined sugar-free, savory, spring
Servings: 2

Ingredients

Curry

  • 1 tbsp olive oil
  • 1 small onion diced
  • 3 cloves garlic minced
  • 1 tbsp dried grated ginger
  • 3 cup leftover, pre-cooked or roasted veggies of your choice
  • 2 tbsp curry powder
  • 1 pinch of cayenne
  • 1 can coconut milk
  • 1 cup vegetable broth
  • ¼ cup diced tomatoes
  • 1 pinch of pepper
  • 1 pinch of salt
  • 1 tsp cinnamon
  • 1 tsp cumin
  • 1 tsp garam masala
  • 1 tsp turmeric

For Serving

  • cooked yasmin or basmati rice sub: millet/quinoa
  • fresh lemon juice
  • microgreens such as cilantro/parsley/mint
  • red pepper flake

Instructions

  • In a large saucepan heat olive oil. Add the onion, garlic, ginger and any still raw veggies (if using). Sauté for about 5 minutes (until softened).

  • Add curry powder, cayenne, cinnamon, cumin, turmeric, garam masala and veggie broth, another healthy pinch of salt and stir. If using pre-cooked veggies skip to step 3. If using raw veggies bring to a simmer then reduce heat slightly and continue cooking for 10-15 minutes.

  • Add the tomatoes, coconut milk and all your other veggies and let simmer for about 5 minutes. Taste and adjust seasonings as needed. 



  • Serve with rice or gluten free options and garnish with fresh lemon juice and microgreens.

Lunch & Dinner, Savory
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by Natalie Green
White Bean Kale Salad with Tahini Dressing
August 5, 2019

White Bean Kale Salad with Tahini Dressing

Works with arugula instead of kale just as nicely. I like eating food when it’s in season. With kale being a winter veggie, arugula does the trick in Summer. This White Bean Kale Salad recipe requires very little equipment: Measuring cups such as Klee Utensils 10-Piece…

Lunch & Dinner, Salad, Sides
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by Natalie Green
Lentil Mushroom Walnut Balls
August 4, 2019

Lentil Mushroom Walnut Balls

If been vegetarian for a longer time in my life than I hadn’t. Never missed meat, never went for like-meat convenience food. Needless to say, that when I went vegan, I didn’t need any of v-meat, vöner kebap, vausage and whatever it’s called. Although we…

Lunch & Dinner, Sides
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by Natalie Green
Homemade Vegan Bean-Based Meatballs
August 1, 2019

Homemade Vegan Bean-Based Meatballs

The homemade vegan bean-based meatballs are surprisingly tender, flavorful and require few ingredients. Fresh herbs, tomato paste, and spices ensure big flavor. These perfect meatless meatballs will make your pasta, sandwich as so much more a true delight.

This bean-based vegan meatballs 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! 

Print Recipe

Homemade Vegan Bean-Based Meatballs

The homemade vegan bean-based meatballs are surprisingly tender, flavorful and require few ingredients. Fresh herbs, tomato paste, and spices ensure big flavor. These perfect meatless meatballs will make your pasta, sandwich as so much more a true delight.
Prep Time30 mins
Cook Time45 mins
Total Time1 hr 15 mins
Course: Appetizer, Main Course, Side Dish
Cuisine: gluten-free, Italian, nut-free, Vegan
Keyword: 30 minutes or less, dairy-free, dinner, egg-free, entree, fall, gluten-free, nut-free, oil-free, recipes, refined sugar-free, savory, spring, summer, winter
Servings: 12 meatballs

Ingredients

  • 1 cup pearl barley sub: millot or quinoa/ cooked and completly cooled
  • 1 15-ounce can pinto beans rinsed, drained and oven or sun dried
  • 3 cloves garlic minced
  • 2 tbsp water sub: olive or avocado oil
  • 1/2 cup onion diced
  • 1/4 tsp fine sea salt
  • 2 tsp dried oregano
  • 1/2 tsp red pepper flake reduce for less heat
  • 1/2 tsp fennel seed
  • 1/2 cup vegan parmesan cheese plus more for serving
  • 2 1/2 tbsp tomato paste
  • 3 tbsp cilantro or parsley or mixed
  • 2 tbsp soy sauce

Instructions

  • Prepare your pearl barley according to package instructions.
  • Preheat oven to 350 degrees F (180 C). Add rinsed, dried pinto beans to a parchment-lined baking sheet. Bake for 15 minutes or until beans appear cracked and feel dry to the touch. In summer you might be abke Remove beans from the oven and then increase oven heat to 375 degrees F (190C).
  • Heat a large (oven-safe) skillet over medium heat. Once hot, add water (or oil), garlic, and onion. Sauté for 2-3 minutes, or until slightly softened, stirring frequently. Remove from heat (and keep pan for later use).
  • Add pinto beans to a food processor along with garlic, onion, sea salt, oregano, red pepper flake, and fennel and pulse into a loose meal being careful not to overprocess. Then add cooked and completely cooled pearl barley, vegan parmesan cheese, tomato paste, fresh cilantro, and Worcestershire. Pulse to combine until a textured dough forms (being of a semi-tacky texture).
  • Taste and adjust flavor as needed.
  • Scoop out heaping 1 1/2 Tbsp amounts (I love my ice cream spoon to do so but a tablespoon will also work) and gently form into small balls using your hands. Add to a plate and refrigerate for 15 minutes.
  • If you want to prep these meatballs for later, here is the time to freeze them. They will keep in the freezer for up to 1 month.
    If you want to eat them straight away heat an oven-safe metal or cast-iron skillet over medium heat. Once hot, add the meatballs and sauté for a few minutes, gently turning the meatballs to get a slight crust on either side. Then transfer to the oven and bake for 20-30 minutes or until golden brown on the edges and slightly dry to the touch. 
  • Leftover meatballs keep for 4-5 days.

Lunch & Dinner
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by Natalie Green
Zucchini Noodles with Bean Sauce
August 1, 2019

Zucchini Noodles with Bean Sauce

Zucchini noodles (also known as “zoodles“) with Bean Sauce are the perfect gluten-free, zucchini pasta.  w did I come up with the recipe? I have a health conditions that requires me to watch me carb intake. Luckily, a low carb diet is en vogue these days.…

Lunch & Dinner, Savory
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by Natalie Green
Marinara Sauce – meal prep essential
July 30, 2019

Marinara Sauce – meal prep essential

Back in kindergarten, marinara sauce or tomato sauce was made of ketchup, butter, more sugar and milk. Looking back, it seems unbelievable that something like that was fed to toddlers. As for me, times have definitely changed and I don’t but neither ketchup nor sugar…

Sauce
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by Natalie Green
Guilt-Free Zoodles Pasta with Marinara Sauce topped with Vegan Uncheesy Parmesan
July 30, 2019

Guilt-Free Zoodles Pasta with Marinara Sauce topped with Vegan Uncheesy Parmesan

Zucchini noodles (also known as “zoodles“) with Bean Sauce are the perfect gluten-free, zucchini pasta.

w did I come up with the recipe? I have a health conditions that requires me to watch me carb intake. Luckily, a low carb diet is en vogue these days. Luckily, ditching wheat-based spaghetti is a thing these days.  And even more luckily, it doesn’t mean you really have to give up pasta. Also known as “zoodles” – zucchini noodles are the most brilliant noodle base for numerous healthy gluten-free recipes. Options for sauce are endless. I like mine with


This Zoodles with Bean Sauce 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

Guilt-Free Zoodles Pasta with Marinara Sauce topped with Vegan Uncheesy Parmesan

Make "pasta day" light and low carb with these Mediterranean Zucchini Noodles. A simple lunch or dinner recipe that combines cherry tomatoes, sun-dried tomatoes & the best Marinara and Uncheesy Vegan Parmesan Cheese. 
Prep Time10 mins
Cook Time10 mins
Total Time20 mins
Course: Dinner, Lunch, Main Course
Cuisine: American, gluten-free, grain-free, Vegan
Keyword: 10 ingredient or less, 30 minutes or less, zucchini noodles, zucchini pasta
Servings: 2

Ingredients

  • 2 large zucchini or store-bought zucchini noodles
  • 1 tsp olive oil
  • 1/2 cup jarred artichoke hearts drained and chopped
  • 1/4 cup sun-dried tomatoes drained and chopped
  • 2 cup your home made marinara sauce
  • 1/3 cup your home made Vegan Uncheesy “Parmesan” – Cashew Pistacio Topping
  • fresh basil for topping
  • salt to taste
  • pepper to taste

Instructions

  • Cut ends off of zucchini and spiralize. Set aside.
  • Add zucchini noodles, artichoke hearts and sun-dried tomatoes with heated olive oil. Sauté for 1-2 minutes, or until zucchini is tender-crisp* and everything is heated through.
  • Taste and add salt & pepper as needed.
  • Serve with Vegan Uncheesy “Parmesan” – Cashew Pistacio Topping and additional fresh basil.

Lunch & Dinner
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by Natalie Green
Turkish Kisir (Tomato Couscous Salad Recipe)
July 30, 2019

Turkish Kisir (Tomato Couscous Salad Recipe)

Are you using couscous yet? It’s a real secret lifesaver when it comes to quick dishes. It’s ideal for meal prepping because you can pre-fix the majority of the salad ingredients and just prepare the couscous on the day you want to eat Kisir. So…

Lunch & Dinner, Salad, Savory
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by Natalie Green