June Produce Guide
What’s In Season? The July Produce Guide! (Northern Hemisphere)

The Season of Abundance:

Welcome to the July Produce Guide!

Today, I am super excited to share our guide to July produce (Northern Hemisphere, of course!). Here at WonderMamas, we are dedicated to inspiring and educating our followers on everything sustainable, nutritious, and delicious. One of the big first steps that we took in our environmentally conscious produce shopping was to shop IN SEASON!

Some amazing benefits of shopping in season:

  1. The Taste:

    In season produce is fresher and tastes so much better (you will notice the difference right away if you are new to shopping in season!). The fruits are sweeter, and the produce has reached its “perfectly ripe” stage. When we purchase out of season, the produce is picked BEFORE fully ripe and ripens in a cardboard box that is then shipped to various states or countries (usually across oceans!). The produce is also usually packed in refrigerator containers which greatly reduce flavour.

  2. The Nutrition:

    Fruit and vegetables that are picked at the perfectly ripe stage are much more nutritious than those who are picked early and ripened in artificial surroundings (box to refrigeration to heat rooms which lowers the phyto-nutrient content). Produce that is purchased in season is more likely to be fresher, consumed closer to harvesting and higher in nutritional value, some anti-oxidants such as Vitamin C, folate and carotenes will rapidly decline when stored for periods of time.

  3. Cost:

    In season means abundance. If apples are in season, you bet your dollar that farmers are literally SWIMMING in apples. We live near to apple orchards and we have seen this in real time – it’s quite funny. When farmers have an abundance of a fruit or vegetable, the price will (almost always) go down. We purchase the produce from our local farmers, we also cut out the shipping/transportation costs. When we purchase food that is out of season (or just not grown in our country), we are adding in a LOT of cost (that can hurt our wallet and the environment). Think of all of the shipping, transportation, and handling that goes into avocados? It’s quite intense.

  4. Overseas Contamination:

    So often we head to the grocery store and simply add the produce to our carts without thinking of the ridiculously long journey that it took to get to our hands. Where is the farm located? What are the regulations? How about transportation regulations? What about heavy metal? Hygiene practices? So many questions to be answered and most companies do not give these answers so freely. Best to stay in season, stay local, and support what Mother Nature has to offer you.

  5. Mother Nature is Wise:

    Speaking of Mother Nature, did you know that “In Season” is really just code word for “What Nature has intended for you to eat at this exact moment”? Haha. This is how I like to think of in season produce. Mother Nature is way smarter than any of us, I promise you, and she has given the gift of certain produce at certain times to aid us in our nutrition! Just think about it: Winter is full of yummy citrus which boosts our Vitamin C content for flu/sick season. Summer fruits are FULL of extra beta-carotenes and other carotenoids that help protect us against sun damage!

  6. Environmentally Friendly:

    If you have made it this far on the list, then you know how environmentally friendly it is to shop in season (locally preferred). The constant demand on overseas farmers, shipping, transportation, and the heavy pressure for spraying those questionable sprays to keep up with thee pressure is hurting the Earth (and its inhabitants) so much.

“But, Danielle, I can’t eat in season and local ALL the time. What do I do?!”

It is so very important to understand that this is not always possible, but that simply trying your best to support local and in season as much as YOU can is worth it. By simply being conscious of where you food comes from, how far it has traveled, and what it has gone through in terms of growing/handling/ripening/refrigeration/heat, we are much better prepared to make better decisions. Just do your best!

The July Produce Guide: Veggies Galore!

  • Asparagus
  • Bell Peppers
  • Broccoli
  • Broad bean
  • Cauliflower
  • Courgette flower
  • Courgette.
  • Celery
  • Chard
  • Carrot
  • Cucumber
  • Chicory
  • Dandelion
  • Eggplant
  • Garlic
  • Green bean
  • Lettuce
  • Onions
  • Early potato
  • Mushrooms
  • Nettle
  • Tomato
  • Pea
  • Rhubarb
  • Radish
  • Rocket
  • Summer Squash
  • Swiss chard

The July Produce Guide: Fruit for Days!

  • Apples
  • Avocado
  • Apricot
  • Bananas
  • Blueberries
  • Black cherry
  • Cantaloupe
  • Cherry
  • Currant
  • Figs
  • Gooseberry
  • Kiwi
  • Lemon
  • Lime
  • Loquat
  • Mangoes
  • Melon
  • Mulberry
  • Nectarine
  • Pear
  • Plum
  • Peach
  • Raspberry
  • Strawberry
  • Watermelon

Looking for recipes that include seasonal produce?

Check out our latest Vegan Summer Recipe Guide!

Want to try your hand at juicing your seasonal produce? Check out this amazing summer juicing guide!

Looking for FREE and Super Simple Vegan Recipes straight to your inbox? Subscribe here!

Join the WonderMamas Meal Plan Membership our secret to a healthy, sustainable, and ethical kitchen!

 

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5 Amazing Juice Recipes to Cleanse and Reboot!
5 Amazing Juice Recipes to Cleanse and Reboot!

Our family LOVES to juice. How about you?!

Every single morning in our home starts off the same: The boys jump into my bed, we cuddle for about 10 minutes and then they begin to ask me repeatedly over and over again…

“Can we juice, mommy? Pllleeeassseee????”

Then we all sing our juicing song: “Juice! Juice! Cha-cha-cha” and make our way to the kitchen. Every night I set the juicer up for the next morning and add whatever produce we want to juice into our bamboo bowl. We all peel/chop as needed (the boys have become professional carrot peelers!) and then they boys take turns adding the produce to the juicer.

Once the juicer is done doing its work, we mix it up, pour into 3 or 4 cups (depending if Martin is home or not) and that is how we start our day! It’s about 5 minutes of pure silence and then the “Chocolate oats, mommy??’ or “Ice Cream, mommy??” begins hahaha!

5 amazing juice recipes to cleanse and reboot

Juicing has truly helped us stay on our zero FOOD waste journey. Our compost bin is not as full as it usually is because I have been taking all of the half eaten fruit/veggies and I just juice them! I even like to take the pulp from the juice and concoct pulp crackers, pulp “tuna fish” salads, and more!

I have also been having a lot more fun with creating different juices. When we first started juicing, we were pretty boring and stuck to a traditional juice . But the more you do it, the more you trust your self! I find this true in nearly every aspect of life and it has been SO much fun playing around with our juicer. We even like to juice and then blend with frozen goodies to make a super nutritious smoothie!

Child Eating Fruit

To Juice or Not to Juice?

Juicing has gotten a lot of attention in the past 10-20 years and not all of it good. As always, we humans like to take things way too far and take something beautiful and turn it into a huge fad (which essentially destroys the essence of the beauty). Let’s stop that right now, shall we?

Juicing is a beautiful way to incorporate easily digestible nutrients into your body. Should you live off of just juice? I would never recommend that. Should you completely say no to juicing because this one lady lived off of it for a solid month and got sick? Well…I think you should use your noggin and realise that there is a better way. A more balanced way of life.

A juice a day, in my opinion, is enough to reap the amazing benefits and keep your body full of the OTHER essential things in life like fiber (from whole foods) and chewing (get those mouth muscles working). We start off our day with a juice and, if I am truly in need of a juice pick me up later in the day, I will have another small “booster drink” with something like ginger/celery/parsley. In the mix of day, I will also have whole fruits and veggies, grains, nuts, seeds, and all the other beautiful plant based foods that make up my lifestyle.

Why did I start Juicing?

I started juicing to help my stomach overcome some serious sensitivities. I have always loved adding whole fruits throughout my day, but my stomach was NOT happy about it. It was just too much to mix the grains with the fruits and the fats. If you find yourself having stomach aches from pairing fruits with or around your meal times, then you may want to try this too. First, you can schedule eating fruits a solid hour before or after a meal – this helped a lot. Another thing you can do is juice. I find that having a juice with my breakfast does not hurt my belly because it is MUCH easier to digest. Thank goodness. Because…ouch.

Liquids are absorbed by the body more quickly and completely because the absorption of the many vitamins, minerals, and other nutrients starts right away as soon as they enter your mouth. Solid food takes a slower path of absorption through the stomach and intestines, and unless you chew your food thoroughly, you don’t get as much nutrition from raw as you do from its liquid form.

Many folks start to juice once their body has shown signs of disease or failure, such as me (slight bow) but I hope more and more people use juicing to KEEP their body as healthy as possible. Take in those vitamins, nutrients and minerals and have yourself a merry little life.

5 tips to start juicing at home

New to Juicing?

Here are 5 helpful tips to get started:

  1. Wash the produce very well. I like to use a vinegar wash or baking soda wash. I typically soak for about 5-10 minutes and then do a quick rub down with my hands or a scrubber (depending on what the produce is). Quick rinse with water and then you are all set. This is also when I remove the excess leaves/stems of produce that I do not want juiced (such as the tops of carrots or beets).
  2. Citrus must absolutely be peeled or the bitter taste of the peel will ruin your juice. Peel or simply squeeze the citrus fruit into your juicing bowl.
    1. Other produce that should be peeled: Anything with inedible skins like mango, guava, pineapple, and melons. I also like to peel my carrots and parsnips.
  3. Be sure to remove the pits/cores of any produce that needs it like apples, peaches, mangoes, etc.
  4. To strain or not to strain? Personally, I never strain my juice. I just mix with my stainless steel straw and down the beauty with a big ol’ smile on my face. If you absolutely loathe pulp, then you can use a simple mesh strainer, nut/milk bag, or something of the like.
  5. Know your sweeteners/bitters/and the likes: The more you juice, the more you will know how much of this or that to use.
    1. Apples, Beets, Pears and Pineapples are great additions to any juice for sweetness. Another huge favourite of ours is pomegranate seeds, but they do require some work to get out (completely worth it in my opinion!).
    2. The refreshing elements: Celery and cucumber! I always like to add one of these (or both) to my green juices.
    3. The tangy additions: any and all citrus! Oranges, limes and grapefruits are phenomenal in juices.
    4. And last but not least, the spices! Ginger, cayenne pepper, cilantro and basil are wonderful!

Juicer Recommendations

Our Current Juicer (3 years and counting): The Panasonic Slow Masticating Juicer

I love this juicer, I truly do. I purchased this as soon as we moved into our first apartment and the boys were barely a few weeks old. I was so tired, stressed, and in great need of nutrients. I could FEEL my body begging for juice. And so, I bought this as a gift to myself and juiced every single morning. It was wonderful. She still works just like new!

Panasonic juicer

The KOIOS Juicer

You will notice that I am only recommending slow, masticating juicers. This is because we do not want our juicer to heat our fruit while juicing to preserve all of the vitamins and minerals. Another benefit is the amount of oxidation at the lowest level. This juicer is one of the best to keep minimal Oxidation, low heat build-up, less foaming and no clogging. The motor has a 10 year warranty as well. If my juicer were to break beyond repair, I would choose this one as the upgrade.

The Mueller Juicer

This juicer is made in Austria and has rave reviews. The chute is 3 inches wide which makes this super easy for juicing; little to no prep must be done! I love that this juicer has different speeds for quicker juicing: 1″ low speed runs from 12000 to 15000 RPM for softer fruits like oranges, tomatoes and others; “2” fast speed runs from 15000 to 18000 RPM for harder fruits like carrots, celery, beets, kale and many others. While the nutrient levels will not be at the KOIOS level, this is a fantastic juicer for a great price and great quality.

Mueller Juicer

The typical produce of juicing

Kale

Spinach

Cucumber

Lemon

Carrots

Celery

Lettuce/Greens

Beets

Apples

Oranges

Turmeric

Ginger

A few “not so typical” produce/herbs to play around with:

Fennel

Peppers

Jalapeno peppers

Sweet potatoes

Tomatoes

Berries

Jicama

Pomegranate seeds

Prickly Pears

Horseradish Root

Star fruit

Cinnamon

Mint

Basil

Cilantro

Parsley

So, without further blabbing, let’s get on with our 5 Amazing Juice Recipes to Cleanse and Reboot!

5 Juice Recipes to Cleanse and Reboot

5 Amazing Juice Recipes to Cleanse and Reboot!

super simple carrot apple juice

Super Simple Carrot Apple Juice

This is the juice that my children love more than anything!
5 from 1 vote
Print Pin Rate
Course: Drinks
Cuisine: American
Keyword: beginner friendly, detox, healthy recipes
Prep Time: 5 minutes
Juicing: 5 minutes
Servings: 1

Equipment

  • Juicer
  • Blender

Ingredients

  • 4 large carrots peeled
  • 2 large apples I prefer granny smith

Optional

  • 2 oranges This is always a fun addition if we have it them on hand

Instructions

  • Juice and enjoy! I love to add some ice cold water to this for my children and serve with some bamboo straws.
Super Simple Orange Ginger Juice

Super Simple Orange Ginger Juice

Super simple is all we need sometimes. 3 ingredient juice, here we come!
5 from 1 vote
Print Pin Rate
Course: Drinks
Cuisine: American
Keyword: beginner friendly, Budget Friendly, detox, weight loss
Prep Time: 5 minutes
Juicing: 5 minutes
Servings: 1

Equipment

  • Juicer
  • Blender

Ingredients

  • 5 oranges Peeled/ Juiced or squeezed
  • 3 large carrots Peeled
  • 1 inch ginger

Instructions

  • Juice all of the produce and mix well. Feel free to strain or leave as is. Toss in a handful of ice if you wish and enjoy!
Fennel Apple Ginger Juice

Fennel Apple Ginger Juice

The first time I tried fennel in my daily juice was an experiment gone RIGHT! I cannot recommend fennel in your juice enough!
5 from 1 vote
Print Pin Rate
Course: Drinks
Cuisine: American
Keyword: beginner friendly, weight loss
Prep Time: 5 minutes
Juicing: 5 minutes
Servings: 1

Equipment

  • Juicer

Ingredients

  • 1 fennel bulb
  • 1-2 granny smith apples cored
  • 1 lemon peeled
  • 1 inch fresh ginger no need to peel

Optional

  • 5-6 large carrots

Instructions

  • Add all produce to your juicer and juice. Mix well and enjoy! I love to add a handful of ice to my juice.
Beet Apple Ginger Juice

Beet Apple Ginger Juice

This is one of my favorite go-to juices to wake me up and prepare me for a busy day ahead!
5 from 1 vote
Print Pin Rate
Course: Drinks
Cuisine: American
Keyword: beginner friendly, Budget Friendly
Prep Time: 5 minutes
Juicing: 5 minutes
Total Time: 10 minutes
Servings: 1

Equipment

  • Juicer

Ingredients

  • 1 large Beet Chopped
  • 2 apples I like a sweeter apple
  • 1 inch ginger
  • 1 small handful fresh parsley
  • 1/2 lemon squeezed or peeled/juiced

Instructions

  • Juice all the produce together, mix well and enjoy! I love to add a handful or ice to mine.
Pomegranate Orange Carrot Juice

Pomegranate Orange Carrot Juice

This juice is a hit in our home with the kids and adults. If you are new to juicing, I urge you to give this one a go!
5 from 1 vote
Print Pin Rate
Course: Drinks
Cuisine: American
Keyword: beginner friendly, juicing, weight loss
Prep Time: 5 minutes
Juicing: 5 minutes
Total Time: 10 minutes
Servings: 1

Equipment

  • Juicer

Ingredients

  • 1 pomegranate seeds removed and juiced
  • 1 large orange Squeezed or peeled and juiced
  • 3 medium carrots peeled and juiced

Optional Addition

  • 1 handful cilantro

Instructions

  • Add all of the produce to your juicer and juice! Stir well and drink immediatly.

Notes

*

5 Juice Recipes to Cleanse and Reboot

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3 Tips for Meal Planning
3 Tips For Family Meal Planning

Our Family Meal Planning Tips

Safe to say, meal planning is an essential part of our week here at WonderMamas. I can’t imagine my life without a solid plan heading into the week when handling meals for my family, it saves my day more times than I can count! I know family meal planning seems like it takes a lot of work, time, and effort, but it saves you all 3 in the long run.

Why do I love family meal planning so much? 
As I said, I am a massive advocate for sitting down and spending 30 minutes to an hour planning out family’s meals for the whole week. When you know what you are eating, you only have to go to the store once or twice a week instead of every day.
It also saves you so much mental energy because you don’t wake up every morning, asking yourself, “What are we going to have for dinner?” (Plus, when the kids ask, you can actually give them a response by having a truthful answer.)
If those two reasons aren’t enough for you, you’ll also be saving tons of money because there is no more excuse to skip the dishes by simply ordering take out.
To help you get started with meal planning for your family, here are my 3 favorite Family Meal Planning Tips for a easy whole-foods plant-based lifestyle.

My 3 Tips for Family Meal Planning

Tip 1: Follow Whole Food, Plant-Based Food Bloggers 
The hardest part of meal planning is finding recipes that are simple and whole foods plant-based! Instead of making the same 5 meals on rotation, try to include a few new recipes every week. This is especially great with kids, so they don’t complain about eating the same thing every week. (Believe me, I’ve been there!)
Follow your top 5 food bloggers and start bookmarking recipes that look amazing and won’t take you 2 hours in the kitchen.
When the time comes to meal plan, pull up your saved recipes, and pick a couple to try every week! You don’t need to make something new every night, but mixing it up a couple of times a week keeps everyone somewhat interested and excited about what’s for dinner.
Also, don’t forget to check out our recipe section here. 
Tip 2: Create a Go-To Family Favorite Recipes Stockpile 
When your family finds a recipe that is being requested regularly, create a file on your computer or write it out on an old school recipe card. As time goes on and as your stockpile begins to grow, you can quickly flip through it and pick out recipes from there every week.
To get the whole family involved, let your kids browse through it and pick out a recipe that you’ll make for them each time. They’ll have something to look forward to during the week, and you already know that it will be Mom-Approved. It might also be a fun idea to have them draw pictures for the recipe cards too!
Tip 3: Prep your produce (or anything you can!) well in advance
My biggest tip is prepping your produce at the beginning of each week. By prepping, I mean anything from just washing and cutting, to thoroughly cooking if you’re really running low on time.
I prewash, cut and separate all of my produce I know I will be using, so when it is time to cook, I can grab it out of the refrigerator and throw it immediately in the skillet.

The Benefits of Joining a Family-Style Vegan Meal Plan

If meal planning for your family sounds like something you want to start doing, but you are unsure where to begin, I would highly recommend joining us in ‘WonderMamas Meal Plan Membership. I send out weekly meal plans which are super simple, incredibly delicious, and of course- kid-approved!
A few benefits from joining my meal plans: 

Easy recipes from whole-food plant-based ingredients for the whole family to enjoy!

A new plan each week in your inbox and access to all our previous membership meal plans.

A fitness program and Kid Zone access with each membership!

Join our WonderMamas Meal Plan Membership to cut out all the stress and make living whole foods plant-based delicious for your entire family.

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Vegan Grocery Guide
Easy Vegan Grocery Guide + Free Shopping List!

Easy Vegan Grocery Guide

We have created the ultimate easy vegan grocery guide to support you on your plant-based journey!
This easy vegan grocery guide is an excellent place to start.
Beginning on a whole food plant-based vegan journey is so much easier than most think. We simply stick to eating whole foods, including minimally refined and non-processed foods, and steer clear of animal-based products including meat, dairy, and eggs.
Before you get scared away by thinking about how challenging this lifestyle might be, let’s lay out a few of the amazing benefits that come from switching over to the plant side.
Vegan Grocery Guide

Benefits of Eating Whole-Food Plant-Based

There’s no surprise here, a plant-based whole foods lifestyle can seriously boost your health. Countless scientific studies show the effects of a veganism whole foods diet, controlling and even reversing many chronic illnesses. Veganism can reduce your risk for numerous diseases on the rise, such as Type 2 Diabetes, Cancer, and Heart Disease. 
Even if you’re not currently suffering from any major illness; veganism and the whole-foods lifestyle is often attributed to an increase in energy, overall fitness levels, and anti-inflammatory health benefits. 
My personal favorite benefit of eating plant-based besides how amazing I feel is the environmental impact I am making with my family. I love viewing animals as friends, not as food or nourishment, and finding new better sustainable ways to lessen my carbon footprint in every aspect of my family’s life. 
Switching to a whole foods plant-based lifestyle may seem daunting, but it is actually simple when you have the right tools for the transition. That is why you need to keep this easy grocery guide in your back pocket for whenever you need guidance! (bookmark this one friend!) 
Here is a free downloadable grocery list so you can get everything you need to sustain a vegan, whole foods, plant-based meals on your next trip to the grocery store. I’ve got you covered! 

Our Favorite Family Meal Prep Recipes!

Now you may be wondering… What can my family and I eat when switching to a vegan lifestyle?

Now that you have your vegan grocery guide, let’s chat recipes.

There are so many delicious ways to make all of your family’s favorite foods, vegan. I do not feel like I am missing out on anything food-wise because I have created practically a book of easy, delicious recipes that my family loves. 

Here’s a sample of what we eat in a day to give you an idea: 

Breakfast: My Super Simple Vegan Breakfast Squares

Who doesn’t love chocolate cake for breakfast? My boys call these breakfast squares “chocolate cake” and request these almost every day. Little do they know, they have secret nutrients hidden inside, such as flaxseed. 

Lunch: Vegan Green Goddess Buddha Salad Bowl

My lunch staple usually revolves around some sort of bowl or salad. I have been obsessed with Green Goddess Dressing, so I finally created my own and WOW… I would eat this every single day if I could! 

Dinner: Garam Masala Coco Carrot and Rice

The new highly requested dinner this past couple of weeks is the Garam Masala Coco Carrot and Rice. I whipped this up a few weeks ago after not going to the grocery store for about 13 days (a new record for me) and having also a little too many carrots left. This is a delicious, kid-approved way to sneak in those extra veggies.

Dessert: No-Bake Vegan Chocolate Chip Cookies

And last, but certainly not least, if you have a little sweet tooth at the end of the night, these no-bake cookies are the cure. They’re super simple to make and a surefire way to satisfy everyone’s craving in the family. 

If you want to skip the vegan recipe research and make simple kid-approved meals for your whole family easily, join me in the Wonder Mamas Family Meal Plan Program for weekly meal plans! These meal plans will help you save time, money, and above all, save you from the stress of the never-ending question “What’s for dinner, mom?

Benefits of Family Meal Planning

I believe that meal planning is the key to living a sustainable, healthy, vegan lifestyle. Without it, I’d always be stressed about what we will eat next and what’s in my pantry. I started meal planning to save myself from the seemingly million trips to the grocery store every week, and now I want to share my vegan family style recipes with all mamas. 
Some benefits of meal planning:
  • Save time: Don’t waste time going to the grocery store before every meal – know what you need the first time with a full weekly grocery list. 
  • Save money: How many times have you gone to the store for a few veggies and walked out with another week’s worth of random foods? By planning in advance, you can get what you NEED and skip out on the extra fluff that happens to catch your eye. 
  • Reduce stress: Stop worrying about what the next meal is and start knowing what every meal provides! Save your brain the mental energy by planning in advance, so you can get back to enjoying in fact your day-to-day family life, instead! 

If you have yet to download Our FIVE page Vegan Grocery List please do so below!

Tips and Tricks For Meal Planning

My top tips and tricks…
  • Plan your meals first… and then make your grocery list. 
  • Don’t forget about snack time! Plan in a possible snack for the kids (and yourself!) that you can make ahead of time and store in the fridge. 
  • Ask your family for input. I love letting my kids pick out one or two meals weekly, so they feel included and excited to eat their choice. 
  • Keep it simple. Don’t make it complicated by trying to make four-course vegan meals every night, five-ingredient meals go a long way with the same satisfaction. 
  • Meal Prep When Needed. If you have time to cook every meal, that’s great! If you don’t meal prep in advance however as much as possible eventually, you won’t be able to avoid those hunger-induced temptations. 

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Vegan & Sustainable Fashion by LANIUS

Vegan & Sustainable Fashion by LANIUS

Hello, loves, and welcome back to the blog! Today we are honoured to feature the amazingly beautiful  “Peta Approved” Vegan Fashion Line by LANIUS.

As you all know, I am such a big supporter of sustainably vegan brands and also those who are doing their best to provide sustainable and vegan options for our community. Ethical fashion is a big passion of mine and I had the best time shooting for this new PETA approved (woo-hoo!) fashion line. Our social media inbox is always flooded with messages about ethical fashion, so let’s get to it!

FASHION WITH RESPECT FOR
PEOPLE, ANIMALS & ENVIRONMENT

LANIUS has three guiding principles:

Love Fashion.

Think Organic.

Be Responsible.

In today’s fashion highlight, we are going to break down everything that makes LANIUS great. We will chat about sustainability, production, transparency, and ethics.

Let’s get educated on the Vegan & Sustainable Fashion by LANIUS!

Vegan & Sustainable Fashion by Lanius

A Brief Overlook of LANIUS

  • Slow FashionSlow fashion is the movement of designing, creating, and buying garments for quality and longevity. It encourages slower production schedules, fair wages, lower carbon footprints, and more. The team of Lanius creative designers produces new LANIUS collections twice a year in their Cologne workshop.

  • Sustainability is at the forefront of their minds: LANIUS uses materials produced according to controlled ecological standards. Season after season, Lanius invests intensive research to become even better, even more sustainable and to be able to offer you even more beautiful qualities.

  • Natural & Organic Materials: Natural materials are the key to high-quality. Organic cotton, organic linen, hemp, tencel, and more are used to create their gorgeous pieces.

  • Cruelty-Free: Today we are featuring the “Peta Approved Vegan Fashion Line”, but what about the other fashion lines held by Lanius? Out of love and respect for animals, Lanius uses neither real fur nor down. When it comes to wool, they stick to a strict “no-mulesing“ policy. To learn more about their practice, please click here.

  • Responsible: Lanius assumes responsibility for people, animals, as well as the environment. The production sites comply with social and environmental standards, which are regularly checked by independent institutions and the company themselves.

  • Fair Working Conditions: Lanius has production centers in Lithuania, Portugal, Bulgaria, Turkey, Peru, China and India. Each one of these amazing centers is held to the highest standards.

Vegan & Sustainable Fashion by Lanius

LANIUS Founder: Claudia Lanius

Claudia Lanius had a strong vision when she started up the LANIUS brand. She envisioned a fashion brand that combined eco-friendly materials with fair working conditions, feminine silhouettes and the perfect fit. It’s pretty easy to see that she has successfully turned her vision into a reality and has inspired brands all over the world to take crucial steps in becoming more sustainable, ethical, and conscious.

The creative designers of LANIUS create TWO new collections each and every year. Compare this with the fast fashion’s industry 52+ collections each year, and you will begin to see just how miraculously slow and sustainable LANIUS truly is. LANIUS uses the highest quality materials, with strong attention to detail, and creates fashionable pieces that will last the test of time.

LANIUS is, in all regards, exactly what we need in this fashion world.

Vegan & Sustainable Fashion by LANIUS: Transparency is Key

When shopping via the LANIUS website, you have the options of selecting Detail, Sustainability, Care, Material and Production. This is probably one of my most favorite features of the LANIUS site. The transparency of this company is so very refreshing! With just a click of a button, customers can make educated decisions on their clothes and know that they are supporting a wonderful company that stands behind strong ethics. Imagine if all brands were as transparent as this one?

Vegan Fashion Lanius

We at WonderMamas were so very excited to see “production” as a category that is easily accessible when shopping. This production category let’s the consumer know where the clothing was made, a bit of background information, certifications, and fair trade conditions. Just marvelous.

Fair Fashion by Lanius

Vegan & Sustainable Fashion by LANIUS

Sustainable development is based on the so-called three pillar system: economic, environmental and social. The folks behind LANIUS see sustainability as a future-oriented and ongoing process. They take into consideration the people, animals and the environment. LANIUS’S defining strength is the ability to produce fair, high-quality and eco-friendly collections season after season.

How does LANIUS stay committed to their values?

Here are a few wonderful ways:

  • LANIUS is a GOTS (Global Organic Textile Standard) certified companyThis provides a uniform certification process in the production of sustainable textiles. A product receives the GOTS seal when the entire supply chain, from cultivation to production, is certified in every step. The seal is renewed annually and the companies are subject to regular checks.
  • The bioRe® FoundationWith every purchase of the LANIUS charity shirt line, 3 euros per shirt will go to the school project of the bioRe® foundation, thus enabling the preservation, expansion and operation of a school for the children of the LANIUS organic cotton farmers. The bioRe® Foundation has been supporting infrastructure development in India and Tanzania since 1997, thus ensuring the sustainable improvement of the living conditions of farmers’ families. The main focus is on the cultivation of organic cotton as a sustainable livelihood, as well as the areas of health, education and livelihood.
  • #NoPlastic Initiative: Through better packaging, organic textile, clever caring, and recycled fibres, LANIUS is fighting back against plastic on a daily basis.
  • Natural Dyeing: This was so very exciting for me to see! Natural dyeing produces 97 % less water contamination compared to conventional dyeing, Energy savings of up to 30 %, and is Gentle and natural to the skin, because it’s free of harmful chemicals. LANIUS is committed to creating more pieces with natural dye. Check out the full break down here!

Vegan & Sustainable Fashion by LANIUS: Peta Approved!

So now to the most exciting part, the Vegan Fashion Line! I am thrilled to share this with you all. Let’s take a look!

The vegan fashion line by LANIUS is everything that you would expect from a company with such high standards. The fibres are top of the line, the pieces are absolutely timeless, and you can feel good purchasing something for yourself without worrying about the high consequences of fashion. I love that LANIUS took the time and effort to become Peta approved certified through the application and interview process. This really shows how much they honour the vegan lifestyle and I truly appreciate that.

What is the “Peta Approved Logo”?

The “PETA-Approved Vegan” logo allows companies that sell apparel, accessories, furniture, or home decor to highlight their vegan offerings, helping consumers find animal-free products at a glance and make purchases that align with their values.

Ethical consumers can rest assured knowing that the entire article, as well as its manufacture, are free from animal ingredients.

‘As more and more people decide to live vegan – for the sake of animals, the environment and their own health – …we try to offer more and more vegan garments at LANIUS as well. The PETA “Approved Vegan” label marks our vegan garments and assures that the entire article as well as its manufacture are free from animal ingredients.’
Vegan & Sustainable Fashion by Lanius

The vegan collection is not small in any way whatsoever. I actually attempted to count how many options LANIUS had in their vegan collection, and it was well over 150+ (possibly way more, I had to stop scrolling!). Each piece is just as beautiful and timeless as the next. When scrolling through, you will see a few fibres stand out : Tencel Lyocell, organic cotton, organic linen, and recycled materials. The fashion pieces vary greatly and you can come here to find a great collection of capsule wardrobe pieces, staple items, formal wear, outdoor wear, and so much more.

Here are a few of my favourites from the collection:

Soft Sheath Dress

Soft Sheath Dress: 48% cotton, from controlled organic cultivation | 47% TENCEL™ Modalfibers | 5% elastane

Casual Marlene pants Lanius

Casual Marlene Pants: 82% cotton, from controlled organic cultivation | 18% linen

Lanius Kaftan Dress

Kaftan Dress: 82% cotton, from controlled organic cultivation | 18% linen

As an ethical fashion researcher and consumer, I was thrilled to see the large selection of cuts, colours, and styles. I often feel as though we have very limited options in this ethical fashion world and this is not the case with the LANIUS vegan fashion line. One thing that I was not too thrilled about was the sizing options that are offered. After looking through the site, I noticed that the sizes only range from a size 34-44. This would equal to a size 2-12 in the states.

I also noticed a lack of diversity and sizing in the models.

I am hoping that LANIUS will make more ethical pieces that are size inclusive, showcase the clothing in various sizes, and also showcase the clothing on a more diverse group of models. These are rather large issues in the sustainable and ethical fashion world and we do need to speak up about it as consumers and bloggers.

And that is it for us today, folks! Gosh, I love ya. Thank you so much for being here, for reading my articles, and for supporting my work every single day. I am so truly honoured to have you all in this community. A quick heads up on this blog post: LANIUS has sponsored my work here but has in no way pushed me or leveraged me to speak in any which way. I have truly fallen head over feels in love with this brand and cannot wait to share more about them with you all in the future! I highly recommend bookmarking their website for when you are in need of an ethically made, high quality, fair trade, and gorgeous number for your closet.

Chat with you all soon!

Vegan & Sustainable Fashion by Lanius

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Kid-approved superfood smoothie
Kid Approved Superfood Smoothie (Vegan Friendly!)

Kid Approved Superfood Smoothie (Mom approved too!)

Hello, Loves! Here in Italy, things are finally starting to open back up, and we are transitioning into our new normal. Just because it seems COVID-19 is beginning to settle down a bit with the warmer weather, I am still gung-ho on finding new (and delicious) ways to boost my family’s own immunity. I have been making this fantastic kid-approved superfood smoothie for the past few weeks to up my nutrient intake, and it’s so good that even my boys have approved!

Another huge plus for this smoothie? It is so packed with goodies that you can have this as breakfast, a post workout smoothie (I love to down one of these after one of our long family cycle sessions), or a delicious snack!

Kid Approved Superfood Smoothie
I love using frozen fruit in my smoothies to give it a much thicker texture. This is a kid-approved superfood smoothie because I secretly added in some spirulina, flaxseed, and coconut underneath refreshing pineapple and mango flavors. Spirulina is power-packed with so many nutrients and antioxidants that benefit not only your body but also your brain, I have been trying to sneak it in as much as possible lately. To see more about the health benefits by adding these three ingredients into your powerful greens smoothie, scroll down to the bottom of the page!
I absolutely love eating this kid-approved superfood smoothie for breakfast because the flavor is super summery and quite refreshing with the mangoes, pineapple, and coconut hints. I know I’m getting all the necessary nutrients for an energized day of chasing my boys around. If not for breakfast, this powerful greens smoothie would be a perfect pick-me-up midday snack, as well. The addition of the nut butter (can sub for seed butter as well) makes this super satisfying and will keep you full for hours.
Don’t forget to snap a picture of your kid-approved superfood smoothie and share it with me on Instagram by tagging @veganwondermamas. I can’t wait to see your beautiful (and healthy) creations.

What you will need for this Superfood Smoothie…

Ingredients Required:

Non-dairy milk
Frozen pineapple 
Frozen mango
Frozen spinach
Banana
Desiccated coconut
Spirulina 
Flax meal 
Cashew butter (any seed/nut butter will do!)
Lime 
Vanilla extract

Kid-approved superfood smoothie

Kid Approved Superfood Smoothie (Vegan Friendly!)

A great option for a healthy vegan breakfast or mid-afternoon snack!
5 from 1 vote
Print Pin Rate
Course: Breakfast, smoothie, Snack
Cuisine: American
Keyword: beginner friendly, easy breakfast
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 3 people
Calories: 584kcal

Ingredients

  • cup Non dairy milk I love to use a vanilla fortified soy milk but any non-dairy will work here. For the added vanilla taste, just add a splash of vanilla extract!
  • 1 cup Water Less or more, as needed
  • 1 cup diced pineapple frozen
  • 1 cup diced mango frozen
  • 2 blocks Frozen spinach or two handfuls spinach (or favorite greens)
  • 1 large Banana Ripe (can be frozen or not)
  • 2 tbsp Desiccated coconut Can sub for coconut shreds
  • tsp Spirulina
  • 1 tbsp Flax meal
  • ¼ cup Cashew butter Can use any nut/seed butter. Can also opt for soaked cashews or soaked sunflower seeds.
  • 1 Lime squeezed

Optional

Instructions

  • Add all ingredients to a high speed blender and blend until smooth.

Notes

**Omitting the nut/seed butter will lower the calories greatly in this smoothie if need be but always remember: A satisfying smoothie really does work wonders! 

Nutrition

Calories: 584kcal | Carbohydrates: 97g | Protein: 15g | Fat: 18g | Saturated Fat: 5g | Sodium: 88mg | Potassium: 681mg | Fiber: 11g | Sugar: 60g | Vitamin A: 9002IU | Vitamin C: 81mg | Calcium: 283mg | Iron: 7mg

Benefits of…

Spirulina 

  • Spirulina is power-packed with nutrients! A single tablespoon contains protein, Vitamins B1, B2, and B3, Copper, and Iron. 
  • Spirulina is also a fantastic source of antioxidants. Antioxidants help reverse oxidation in your DNA and cells, which is essential because oxidation can be a considerable contributor to chronic inflammation. 
  • Shown to lower ‘bad’ LDL levels! Too much ‘bad’ LDL can lead to an increased risk of heart disease. 

Flaxseed

  • Flaxseed is one of the oldest crops in history books. Both brown and golden are equally nutritious. Flaxseed is loaded with protein, fiber, omega-3 fatty acids, vitamins, and minerals. 
  • Has is a significant source of Omega-3 fatty acids, which are essential for lowering cholesterol. Fish is usually the leading food that people get these essential fatty acids from, but as a vegan, I make sure to sneak in flaxseed as much as possible, so I am not missing out on the health benefits! 
  • Flaxseed is rich in dietary fiber. Just 1 tablespoon contains 3 grams and two different types of necessary fiber you need every day. Regulating your digestion is vital for keeping your immunity high.

Coconut 

  • Coconuts are power-packed with so many vital nutrients- water, fiber, vitamins, and minerals! Coconuts are slowly becoming a superfood as we keep uncovering countless new benefits from it. 
  • Contain medium-chain fatty acids, which help boost metabolism and increase fat loss. It also helps in detoxifying and balancing your gut health right alongside mangoes. 
  • Coconut is mighty for anti-aging! It keeps hair and skin healthy and wrinkle-free, while also providing sun protection for those hot summer days.
Kid-approved superfood smoothie

Do you want to make living a vegan lifestyle delicious and straightforward for your entire family?

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Our whole foods, plant-based meal plans, are perfect for any mama looking to cook nutritious and delicious meals for the entire family without all of the decision-making stress. Our recipes are simple and kid-approved, so no more worrying about making something healthy that the whole family will enjoy. You also receive immediate access to hundreds of amazing recipes, so you can start cooking almost right away. 

Find more healthy recipes below:

Nourishing Pear Smoothie

Vegan Mango Coconut Smoothie Bowl

Vegan Carrot Cake Bites

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Vegan Herbed Parmesan Cheese
Vegan Herbed Parmesan Cheese

Vegan Herbed Parmesan Cheese: Simple, Delicious, and Dairy Free!

Welcome back to the blog, loves! Last week I dabbled in some “cheesy” zucchini baking and I fell upon the most delectable and satisfying vegan parmesan cheese ever. Typically I would keep my recipe normal: add in the nuts/seeds, the noooch, sea salt, pepper, and garlic. Sure, that’s good and all…but where is the FUN?!

Well, I found it. It turns out it was in my herb garden!!

Herb Garden

My beautiful herbs turned a  simple vegan parmesan cheese recipe into a MUST TRY vegan herbed parmesan recipe. A little bit of thyme, a bit of basil, some oregano, and maybe even some parsley (if you wish!)? Toss all into a food processor (or blender) and blend until broken down into a fine meal. Voila, You now have a jar full of amazing homemade vegan parmesan that you can keep in your refrigerator for whenever you need to satisfy that cheese craving!

This delicious vegan herbed parmesan cheese will come together in under 5 minutes with minimal ingredients that you already likely have stocked up in your kitchen or can find in your garden!
Vegan Herbed Parmesan Cheese

What can I use this for?

Pasta dishes

Baked Veggies

Avocado Toast

Garlic Bread

Anything that needs a cheesy kick!

What you will need for this Vegan Herbed Parmesan Cheese recipe…

Vegan Herbed Parmesan Cheese

Ingredients Required:

Sunflower Seeds

Nutritional Yeast

Dried Thyme

Dried Oregano

Dried Basil

Garlic Powder

Sea Salt/Pepper

Great Addition: Fresh/Frozen chopped parsley!

Vegan Herbed Parmesan Cheese

Vegan Herbed Parmesan Cheese

This is the perfect parmesan cheese recipe to keep in a jar in your fridge for whenever you need a cheezy kick!
5 from 1 vote
Print Pin Rate
Course: how to, toppings, vegan cheese
Cuisine: American
Keyword: beginner friendly, dairy free cheese, vegan cheese
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 15
Calories: 45kcal

Equipment

  • Food Processor

Ingredients

  • 3/4 cup sunflower seeds
  • 3 tbsp nutritional yeast
  • 1/4 tsp dried thyme
  • 1/4 tsp dried oregano
  • 1/4 tsp dried basil
  • 1/4 tsp garlic powder
  • 1/4 tsp sea salt
  • 1/8 tsp black pepper
  • 1 tbsp parsley fresh or frozen, chopped small

Instructions

  • Add all of the ingredients (including the parsley if using) into a food procesoor and process until broken down into a fine meal. Voila, you have a vegan herbed parmesan cheese!
  • Taste test and adjust as needed. You may require a bit more sea salt or nutritional yeast depending on your taste bud's needs. 🙂

Notes

*Feel free to substitute the sunflower seeds for cashews if you wish!
**We love to play around with different herbs. I have also tried sage and it was absolutely amazing. 
***Nutritional yeast adds a lovely cheesy flavour but you can also omit and have a very flavourful and healthy seasoning!

Nutrition

Calories: 45kcal | Carbohydrates: 2g | Protein: 2g | Fat: 4g | Saturated Fat: 1g | Sodium: 39mg | Potassium: 73mg | Fiber: 1g | Sugar: 1g | Vitamin C: 1mg | Calcium: 5mg | Iron: 1mg

Benefits of…

Sunflower Seeds 

  • Sunflower seeds are rich in the B complex vitamins, which are essential for a healthy nervous system! They are also a good source of phosphorus, magnesium, iron, calcium, potassium, protein and vitamin E.

Thyme

  • This herb is full of vitamin C and also has vitamin A! Great for when you aren’t feeling well and need to get back on track. 

Oregano

  • Oregano is a power house herb. It is an excellent source of fiber, vitamin K, manganese, iron, vitamin E, tryptophan and calcium. Oregano is highly regarded for it’s anti-bacterial properties and is loaded with antioxidants!
vegan herbed parmesan cheese

Find more healthy vegan recipes like this Herbed Parmesan Cheese when you join The WonderMamas Meal Plan Membership!

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Check out our membership here.

Find more smoothie recipes below:

Homemade Vegan Pesto

Sunflower Seed Dressing 

Green Goddess Dressing

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Vegan Taco Salad
Vegan Taco Salad Recipe

Super Simple Vegan Taco Salad Recipe

This vegan taco salad recipe is simple and insanely DELICIOUS!

I don’t know about you, but Taco Tuesday is not complete without a hearty satisfying vegan taco salad that looks as good as it tastes. This recipe is easy to prepare, requires minimal ingredients and is very budget-friendly. It is also loaded with nutrient-rich veggies, legumes and healthy fats!

Not only do I love that this recipe is hearty and filling but it’s bursting with plant-powered ingredients.

This taco salad recipe is one of my favorite Mexican inspired dishes to make and I’m happy to be sharing it with all of you today!

Enjoy this tasty super simple vegan taco salad recipe on Taco Tuesday or for a weeknight dinner option. This recipe also works well if you are meal prepping and serving leftovers for lunch the next day! 
Vegan Taco Salad

What you will need for this vegan taco salad recipe…

Ingredients Required:

Avocado

Cherry Tomatoes

Black Beans

Red Pepper

Romaine Lettuce

Corn

Cilantro

Limes

Tortillas

Our Homemade Mexican Spice Mix

Vegan Taco Salad

Super Simple Vegan Taco Salad

Sharing one of our favorite vegan taco salad's today! We enjoy this gorgeous salad at least once a week.
5 from 1 vote
Print Pin Rate
Course: lunch, Main Course
Cuisine: American, Mexican
Keyword: beginner friendly, Budget Friendly, easy dinner recipe, easy lunch
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 4 Salad Bowls
Calories: 214kcal

Ingredients

  • 1 1 head iceberg lettuce gauge how much you would like
  • 1 small red onion diced small
  • 1 can black beans rinsed and drained
  • 1 can corn rinsed and drained
  • 1 red bell pepper diced small
  • 1 avocado diced into cubes
  • 10 cherry tomatoes quartered
  • 1-2 limes juiced (or lemons!)
  • 1 bunch cilantro leaves only, roughly chopped 1+ tsp Mexican seasoning mix
  • 1 Jalapeno deseeded and diced (optional!)
  • 3 flour tortillas sliced into tortilla chip triangles

Mexican Seasoning Mix (If you would like to create your own!)

  • 2 tsp paprika
  • 1.5 tsp cumin
  • 1 tsp chili powder
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp crushed red pepper flakes
  • 1/2 tsp dried oregano
  • 1/2 tsp sea salt
  • 1/2 tsp black pepper
  • pinch cinnamon

Instructions

  • Preheat oven to 400F/200C. Slice the flour tortillas into tortilla chip triangles and add to a baking tray lined with parchment paper.
  • In a small bowl, add the Mexican sesasoning mix and some water or veggie broth. Take a brush and brush the mixture onto each side of the tortilla chips. Bake for 10-12 minutes until crisp.
  • While those are cooking, simply prep the rest of the salad. Wash and chop up the iceberg lettuce. Squeeze the lime juice all over the lettuce. Toss in the rinsed and drained black beans, rinsed and drained corn, diced avocado, diced red bell pepper, quartered cherry tomatoes, and chopped cilantro.
  • Once the tortilla chips are ready, feel free to break them up over the salad or leave them whole and just decorate.
  • Add more Mexican seasoning mix over the salad if you wish. I like to squeeze extra lime over before serving.

Nutrition

Calories: 214kcal | Carbohydrates: 30g | Protein: 6g | Fat: 10g | Saturated Fat: 2g | Sodium: 192mg | Potassium: 736mg | Fiber: 8g | Sugar: 8g | Vitamin A: 2601IU | Vitamin C: 68mg | Calcium: 78mg | Iron: 3mg

Why I love this recipe…

One of the main reasons I love this recipe is because it is perfect for beginner to a vegan diet or a simple recipe for those who are looking to transition. This meal is made with whole-food plant-based ingredients that can be found in other traditional versions of a taco salad recipe, which makes it easy for transitioners to adapt to the flavors. Eating more plants in your diet will improve your family’s health, boost energy levels naturally and helps prevent sickness/disease.

A few Benefits of…

Avocado

  • While most fruits are high in carbohydrates, avocados are high in wonderful healthy fats!
  • Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals.
  • High in Vitamin K, Folate, Vitamin C, Potassium, Vitamin B5 & B6, and Vitamin E!
  • Contain more potassium than bananas!
  • Avocados tend to be rich in fiber — about 7% by weight, which is very high compared to most other foods. Fiber may have important benefits for weight loss and metabolic health.

Black Beans

  • Black beans are classified as legumes and are also known as turtle beans! These little dudes are prized for their high fibre and protein content.
  • The iron, phosphorus, calcium, magnesium, manganese, copper, and zinc in black beans all contribute to building and maintaining bone structure and strength.
  • Black beans are naturally low in sodium and contain potassium, calcium, and magnesium, all of which have been found to decrease blood pressure naturally.
  • Selenium is a mineral that is not present in most fruits and vegetables but can be found in black beans. It plays a role in liver enzyme function and helps detoxify some cancer-causing compounds in the body. Additionally, selenium may prevent inflammation and decreases tumorgrowth rates.
vegan taco salad

Find more healthy vegan recipes like this Super Simple Vegan Taco Salad recipe when you join The WonderMamas Meal Plan Membership!

Our Whole Food Plant Based Meal Plans have been created for families that are looking to stop stressing in the kitchen and get healthy the easy way! Our recipes are always kid-approved and you will be able to explore hundreds of recipes instantly when you sign up and be able to get prepping right away.

Check out our membership here.

Find more healthy recipes below:

5 Minute Vegan Kidney Bean Salad

Vegan Green Goddess Buddha Bowl 

Vegan Cheese Sauce Loaded with Veggies

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Super Simple Vegan Breakfast Squares
Super Simple Vegan Breakfast Squares

Super Simple Vegan Breakfast Squares!

Are you ready to try one of the boys favourite breakfast recipes?! These super simple vegan breakfast bars have been a hit for quite some time and I am so thrilled to finally have taken some photos to share this recipe!

The boys call this recipe “chocolate cake” and request it almost every single morning (and night haha). It comes together extremely quickly and takes just a few pantry staples. Enjoy!

These delicious vegan breakfast bars will come together in under 20 minutes with minimal ingredients that you already likely have stocked up in your kitchen. 
Child smiling with food

Alessandro is posing with a freshly baked batch of his favourite bars! I like to add a small handful of vegan chocolate chips and crushed walnuts to these. I have also played around with nut/seed butter, pecans, sunflower seeds, chia seeds, hemp hearts, and fruit! They ALL worked.

Super Simple Vegan Breakfast Squares

I would love to know how these breakfast bars turned out for you and your own family! Feel free to share this Pinterest pin or blog post with any of your friends and family who you think would love to try them out 🙂

Feel free to tag us on Instagram via #veganwondermamas or even join our facebook page here and share your photos with the community!

Super Simple Vegan Breakfast Squares

What you will need for these Super Simple Vegan Breakfast Squares

Ingredients Required:

Rolled Oats

Flour

Bananas

Applesauce

Apple cider vinegar

Baking powder

Vanilla extract

Maple Syrup

Super Simple Vegan Breakfast Squares

Super Simple Vegan Breakfast Squares

These will be your new favorite breakfast recipe!
5 from 1 vote
Print Pin Rate
Course: Breakfast, Dessert, Snack
Cuisine: American
Keyword: beginner friendly, Budget Friendly, easy breakfast
Prep Time: 5 minutes
Cook Time: 12 minutes
Total Time: 17 minutes
Servings: 12 squares
Calories: 162kcal

Ingredients

  • 1 banana mashed
  • 1.5 cups non-dairy milk
  • 1.5 cups rolled oats
  • 1.5 cups flour
  • .5 cups apple sauce
  • 3-5 tbsp maple syrup Can substitute for brown sugar or any sugar of choice.
  • 1.5 tbsp apple cider vinegar
  • 1 tbsp flax seed meal + 2.5 tbsp water (optional but I love the nutritonal value of flaxmeal)
  • 1.5 tsp baking powder
  • Pinch Sea salt
  • 1 tsp vanilla extract
  • 4 tbsp chocolate chips or nuts/seeds

Instructions

  • Preheat oven to 375F/190C. Line a baking sheet with parchment paper OR prep a large sized rectangular baking dish (15x10). You an also opt to use two smaller sized baking dishes. Just be sure to prep whatever you choose to use so the bars do not stick.
  • Grab a mixing bowl and begin to mash the banana until smooth. Stir in the non-dairy milk, apple sauce, apple cider vinegar, and vanilla extract and mix until smooth.
  • Stir in the remaining ingredients, including the chocolate or nuts/seeds and mix well. Pour into the baking dish or right onto a baking sheet lined with parchment paper and even out with a spatula.
  • Bake between 12-16 minutes. To check when the squares are done, simply insert a toothpick or sharp knife and remove. If it is clean with just a hint of moisture, then you are good to go. If the squares are not yet finised at the 16 minute mark, bring the heat up to 400F/200C for just a couple of minutes.
  • Let cool for 10 minutes before slicing and serving. I love to serve these with a drizzle of maple syrup, sliced berries, sliced bananas, crushed nuts, or even coconut shavings.

Notes

**I have yet to try blended up medjool dates with this one but if I was going to, I would add all of the wet ingredients PLUS the medjool dates into a food processor and blend until smooth. Then I would follow the recipe as stated. I'm sure this would be amazing!

Nutrition

Calories: 162kcal | Carbohydrates: 30g | Protein: 4g | Fat: 3g | Saturated Fat: 1g | Cholesterol: 1mg | Sodium: 21mg | Potassium: 212mg | Fiber: 2g | Sugar: 9g | Vitamin A: 133IU | Vitamin C: 3mg | Calcium: 87mg | Iron: 1mg

Benefits of…

Oats

  • Balanced nutritional profile with plenty of vitamins, minerals and antioxidants including manganese, phosphorous, magnesium, copper, iron and zinc.
  • Great source of carbs, protein and fiber to keep your body energized and satisfied.
  • Known to reduce blood pressure with the help of the antioxidant Avenanthramides.

Flax Seed

  • Flaxseed is an excellent source of omega-3! We love to include in baking, smoothies and oatmeal recipes. 1 tablespoon of flaxseed will give you a healthy dose of 1.3 grams of protein, fiber, B vitamins and, of course, omega-3 fatty acids! 
Vegan breakfast

Find more healthy vegan recipes like these Super Simple Vegan Breakfast Bars when you join The WonderMamas Meal Plan Membership!

Our Whole Food Plant Based Meal Plans have been created for families that are looking to stop stressing in the kitchen and get healthy the easy way! Our recipes are always kid-approved and you will be able to explore hundreds of recipes instantly when you sign up and be able to get prepping right away.

Check out our membership here.

Find more breakfast recipes below:

Our top 3 favourite overnight oat recipes!

Vegan Sweet Potato Muffins

Super Simple Vegan Pancakes

5 Ingredient Vegan Banana Bread

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