Summer Vegan Recipes
Vegan Summer Recipe Guide

Hey Mamas! This is the ultimate vegan summer recipe guide you’ve been waiting for!

We’ve rounded up the best plant-based recipes we can find from amazing recipe creators that we love.

We have you covered all summer long with delicious, refreshing and kid-friendly recipes.

I’ve broken it down for you to navigate the best summer recipes for breakfast, lunch, dinner, dessert and snacks! 

Vegan Breakfast Summer Recipes 

Vegan Tropical Smoothie & Oatmeal Bowl 

Created by: @raisevegan

I love all the healthy greens and tropical fruit this smoothie bowl includes! This is a great option for the kids too.

Oatmeal Waffles

Created by: @avirtualvegan

We love oats in our house! Now we love what Virtual Vegan has done here turning classics oats into a tasty summer waffle recipe.

Pink Raspberry Oat Smoothie

Created by: @twospoons.ca

This pink raspberry smoothie bowl is all you need this summer for a refreshing breakfast in the morning.

Apple Cinnamon Smoothie (Vegan, Raw, Sugar-Free)

Created by: The Green Loot 

Apples are in season and its time to whip up our favorite apple cinnamon smoothie!

Vegan Lunch Summer Recipes 

Cauliflower Ceviche (Vegan & Oil-Free)

Created by: @veggiessavetheday

Doesn’t this Cauliflower Ceviche look like a summer days dream? This is a family favorite.

Raw Veggie Chopped Salad 

Created by: @veggie_inspired

There is nothing better than a refreshing raw salad on a hot summer day! We will be making this one on repeat.

Vegan Power Bowl (Gluten Free, Oil Free)

Created by: @healthygirlkitchen

This hearty bowl is power-packed with healthy whole-food nutrition to help you through your busy day.

Vegan Chicken Salad (Gluten Free, Oil Free) 

Created by: @the.healthy.kitchen

This salad makes my mouth water every time I pull it up on my screen! This is a staple for any vegan BBQ this summer.

Vegan Dinner Summer Recipes 

Quinoa Cakes With Oil-Free Basil Pesto

Created by: @flora_and_vino

This recipe is so easy and great for meal prep! Try it out and let me know what you think.

Vegan Lentil Tacos

Created by: @kathysvegankitchen

This is a perfect summer taco Tuesday recipe and requires ingredients that you probably already have stocked in your kitchen.

Healthy Taco Stuffed Sweet Potatoes

Created by: @ceeceecooks

This is an easy summer dinner option that is perfect for meal prepping.

Hemp & Beet Veggie Burger Recipe (Gluten Free) 

Created by: @kindearthkitchen

Summer isn’t the same without a burger recipe right?! This beet and hemp burger is just what you need to complete a summer fest.

Oil Free Stir Fried Noodles (Vegan, Gluten Free) 

Created by: @veggiekins

Yes! Stir Fried Noodles are possible without oil. It is also an easy dish to make in the summer.

Dessert Summer Recipes 

Easy Lemon Blueberry Mug Cake

Created by: @alicepages

I’ve always loved any dessert that has a hint of lemon. This citrus and sweet mug cake is a perfect ending to your summer adventures.

Fruit Tart Cake 

Created by: @nuttinelli

Does any of your kiddos have a summer birthday? A fruit tart cake would be an excellent option. Plus, it is very refreshing too!

Strawberry Rhubarb Cake

Created by: @plantbasedmiri

Strawberry season has arrived and we are all about making all our desserts and snacks with strawberries. Try out this recipe next.

Homemade Oil Free Banana Bread Granola

Created by: @the_bananadiaries

Granola isn’t just for breakfast but you can have it for dessert too. This banana bread granola recipe is delish with some yogurt and fruit.

Snack Summer Recipes 

Trail Mix Granola Bars (Gluten Free and Oil-Free + Travel Friendly)

Created by: @thecanadianafrican

Are you headed on a summer adventure? Perhaps a park picnic or a hike in a national park? Either way, you need to bring along some of these trail mix bars.

Soft Roasted Chickpeas Recipe: A Salty-Sweet Kid Snack

Created by: @yummytoddlerfood

This is the perfect summer snack to add to your kid’s plate this summer.

Basic Bruschetta (Plant-Based, Oil Free) 

Created by: @riseshinecook

This one is for the mamas! Enjoy this delicious oil-free bruschetta on the weekend and relax!

Note: These recipes are not created or owned by WonderMamas. Credits are outlined in linked recipe descriptions. 

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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.

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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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?

Check out the WonderMamas Meal Plan Membership Program. 
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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Garam Masala Coco-Carrot and Rice Bowl
Garam Masala Coco-Carrot and Rice

Garam Masala Coco-Carrot and Rice Bowl

Welcome back to the blog! The recipe that I am sharing with you all today has been a massive hit in my home. I made it completely by accident due to not going to the grocery store for about 13 days (I believe this is a record in our home) and all I had on hand were a heck of a lot of carrots and my pantry staples.

What in the world was I going to make?!

I headed to my pantry and I saw a jar of one of my all time favourite Indian cuisine pastes and spices: Garam Masala. Now, you do not NEED this paste or spice mix to make this dish, but I highly recommend it. If you have never tried Garam Masala, I urge you to do so. It has such a magnificent and heavenly taste that knocks every single veggie dish out of the park. If you cannot find this paste/spice at your local store (please ask them to stock it!) you can simply use any curry paste or spice.

What is Garam Masala?

It is a magical warming blend of spices like coriander, cumin, cinnamon, cloves, ginger, cardamom and nutmeg.

Garam Masala Coco-Carrot and Rice Bowl
Speaking of curry powder, did you know that this was invented by the British? Curry powder resembles the Northern Indian spice of Garam Masala (the spice that I urge you all to try!), but it is not a spice that most Indian cooks would recognise or use. The British invented curry powder to make a quick ready-made flavour that would recreate the Indian food that colonists came to love. Another invention of the British? The term “Curry” used for Indian dishes. It seems, wherever you go online, all of the Indian spiced dishes are just lumped into one big “Curry” category. Heads up, if you go to India and order “curry”, they will look at you like you are crazy.

So, with this information, you can bet your butts that I am ready to make a change. Here at WonderMamas, we will absolutely not lump the Indian cuisines into one category that does nothing to honour the amazing culture and cuisine of India. And so, I would like to introduce this beautiful dish to you all as….

“Garam Masala Coco-Carrot and Rice Bowl”

Our family has had this Garam Masala Coco-Carrot and Rice Bowl well over 8 times in two weeks, haha! It is THAT good. This will probably be the only time that I do not recommend adding anything extra to the dish. For some reason, the carrots do ALL of the work. I was tempted to add in potatoes and bell peppers on the second making of this dish but Martin begged me not to. He said to me “Baby, the carrots are too good!!”
Do not forget to add that squeeze of lime at the end, it is well worth it!
Please share a picture with me of the Garam Masala Coco-Carrot and Rice Bow on Instagram by tagging @veganwondermamas!
Garam Masala Coco-Carrot and Rice Bowl

What you will need for this coconut carrot chickpea curry recipe…

Ingredients Required:

Red onion
Ginger
Garam Masala paste or powder
Turmeric
Carrots
Full fat coconut milk
Chickpeas
Lime
Hemp hearts
Basmati rice
Garam Masala Coco-Carrot and Rice Bowl

Garam Masala Coco-Carrot and Rice Bowl

Garam Masala Coco-Carrot and Rice Bowl

A super simple dish that will satisfy all of your cravings!
5 from 2 votes
Print Pin Rate
Course: dinner, lunch
Cuisine: Indian
Keyword: Curry
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Servings: 4
Calories: 508kcal

Ingredients

  • 1 Red onion
  • 1 inch Fresh ginger grated
  • 2 tbsp Garam masala paste Can substitute 1:1 for powder
  • 1 tsp Turmeric powder
  • 1 pinch black pepper
  • 6 large carrots peeled, and sliced into bite sized chunks (I would opt for cubes Vs discs)
  • 1 can Full fat coconut milk
  • 1 can Chickpeas  rinsed and drained
  • 1 Lime juiced, (start small and add more as you wish)

To serve

  • 4 tbsp Hemp hearts hemp hearts to serve over each bowl
  • 1 cup basmati rice dry

Instructions

  • Grab a stock pot and heat to medium high heat. Chop up your red onion and add to the pot with 1/4 cup water. Allow the onion to saute for 3 minutes and then add in the grated fresh ginger.
  • Add more water as needed to avoid sticking. Allow the ginger and onion to heat for a couple more minutes together and then stir in the garam masala, turmeric and black pepper. Stir well. Once the fragrance is strong, add in all of the remaining ingredients except for the lime.
  • Mix well and bring to a boil. Lower to a simmer and cover. Allow the mixture to simmer for 15-20 minutes unti the carrots are tender (this does depend on the size of your carrots so please do check in).
  • This would be a wonderful time to prep any jasmine or basmati rice that you need, just follow the package instructions. If using an instant pot, cook for 4 minutes on low pressure. I like to always use 1 part rice to 1.5 parts water. Be sure to add a pinch of salt to the pot!
  • Once the carrots are tender, remove from heat and squeeze in some lime. Cover again and let sit for a few minutes.
  • Add one scoop of rice to each serving bowl and top with a nice big scoop of this garam masala mixture. Sprinkle hemp seeds all over and enjoy!

Notes

**If using a curry paste or powder, just substitute one for one.
**You can absolutely add ANY vegetables to this dish. I do recommend trying it with just  the carrots first though, it's phenomenal!

Nutrition

Calories: 508kcal | Carbohydrates: 56g | Protein: 12g | Fat: 28g | Saturated Fat: 19g | Sodium: 91mg | Potassium: 679mg | Fiber: 5g | Sugar: 7g | Vitamin A: 18120IU | Vitamin C: 14mg | Calcium: 98mg | Iron: 6mg

Benefits of…

Turmeric 

  • The main ingredient in Turmeric is Curcumin, which boosts antioxidants and has an extremely strong anti-inflammatory effect. 
  • Turmeric reduces inflammation, which is vital in protecting the immune system. Chronic inflammation is the root cause of many chronic diseases, so reducing unnecessary inflammation is extremely important.
  • Turmeric dramatically increases antioxidants. It not only neutralizes oxidation of the cells but also boosts a body’s own antioxidant enzyme.

Ginger

  • Ginger reduces gas and improves digestion. The enzymes in ginger have been shown to break up gas molecules in the gut and relieve any discomfort and it increases movement in the digestion tract. 
  • Helps relieve nausea. Growing up, my mom always made me drink a cup of ginger tea when I had a stomach ache- and now, I know why.
  • Ginger has been reported to help ease a cold or the flu. Adding fresh ginger may help protect the respiratory system, but the dried ginger did not have the same impact.

Hemp Hearts

  • Hemp hearts are technically a nut, but they are incredibly nutritious nevertheless. They contain over 30% fat, mostly essential fatty acids, which is vital for heart health. 
  • Contain significantly more protein than flax or chia seeds. The protein is very high quality as well, so perfect for all my plant-based mamas!
  • Hemp hearts have a lot of sneaky nutrients, including phosphorus, vitamin E, zinc, iron, potassium, sodium, magnesium, and calcium.
Garam Masala Coco-Carrot and Rice Bowl

Are you craving more vegan dinners that are family-approved?

Join us in the WonderMamas Meal Plan Membership Program.
Stop stressing over what you are making for dinner. Having a plan frees up space in your brain and eliminates the daily decision-making, actually leaving you more energy to be present and enjoy meal time with family. Once you join, you get immediate access to hundreds of nutritious, vegan recipes that your whole family will enjoy and love.

Find more vegan dinner recipes below:

Vegan Taco Salad Recipe

Vegan Black Bean Burger

The 5 Minute Chickpea Burger Recipe

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Coconut Mango Smoothie Bowl
Vegan Mango Coconut Smoothie Bowl

Mango Coconut Smoothie Bowl

I feel like I blinked and it went from snow days to pool days in seconds.
I love playing outside with my boys, so I am not complaining. As those May flowers appear and the June sun is almost among us, I have been in the mood for super fresh fruit to snack on. I picked up some beautiful mangos at the farmers market this week and instantly I also knew a smoothie bowl would definitely be in my future. What is better than a refreshing mango coconut smoothie bowl on a hot summer’s day?
This mango coconut smoothie bowl combines these delicious mangoes with the light taste of coconut to provide a nutritious treat. I crave this coconut mango smoothie bowl for breakfast, but I think it would make a perfect snack or dessert after spending a long day outside. My boys love having it as a midday snack because it tastes like a sweet treat – but much healthier. 
Both mango and coconut are known for packing a punch when it comes to nutrients, so combining them in a delicious coconut mango smoothie bowl is a no brainer. Some benefits of combining coconut and mango are a balanced digestive system, vitamin C, and healthy, clear skin. 
And the best part of the mango coconut smoothie bowl? It is a piece of (vegan) cake to make using minimal ingredients!
Coconut Mango Smoothie Bowl

Don’t forget to tag us on Instagram with a pic of your coconut mango smoothie bowl! I can’t wait to see how it turns out for you. 

What you will need for this smoothie bowl recipe…

Ingredients Required:

Coconut water

Frozen mango

Coconut milk

Frozen banana

Chia seeds

Berries

Coconut Mango Smoothie Bowl

Coconut Mango Smoothie Bowl

This is such a refreshing smoothie bowl for late spring and summer!
5 from 1 vote
Print Pin Rate
Course: Breakfast, Dessert, smoothie, Snack
Cuisine: American
Keyword: smoothie bowl
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 2
Calories: 299kcal

Equipment

  • High Speed Blender

Ingredients

  • 1 cup frozen mango packed
  • 2 medium-large bananas frozen
  • 1/4 cup coconut milk canned and chilled
  • 1/4 cup coconut water
  • 2 tbsp chia seeds 1 tbsp for the bowl and 1 tbsp to top
  • 1 handful blueberries to top
  • 1 handful coconut flakes to top

Instructions

  • Be sure that the mango and bananas are frozen before blending. Also ensure that the coconut milk has been placed in the refrigerator for a good hour before.
  • Open the can of chilled coconut milk and scoop out 1/4 cup (4 tbsp) of the top creamy (semi-hardened) portion. Add this to the blender with 1/4 cup (4 tbsp) of coconut water, 1 heaping cup of frozen mango, 2 large frozen bananas and 1 tbsp chia seeds. Blend until smooth.
  • Pour into 1-2 serving bowls and top with blueberries, coconut flakes and chia seeds. Enjoy!

Notes

**Feel free to toss in pineapple or even desiccated coconut straight into the blender for an even more tropical taste!
**For an extra boost of protein, a handful of cashews or a scoop of nut butter pairs well. 

Nutrition

Calories: 299kcal | Carbohydrates: 52g | Protein: 5g | Fat: 11g | Saturated Fat: 6g | Sodium: 40mg | Potassium: 776mg | Fiber: 10g | Sugar: 30g | Vitamin A: 968IU | Vitamin C: 45mg | Calcium: 103mg | Iron: 2mg

Benefits of…

Mango

  • The most significant role mangoes play in our health is promoting a balanced digestive system. Mangos contain a digestive enzyme that helps break down protein and fiber, so everything keeps operating smoothly. 
  • Mangoes are also packed with vitamin C and vitamin A, which is vital during this time of year. An average mango can contain up to 2/3rds of the recommended dose of vitamin C, which promotes immunity. It’s sidekick, vitamin A, promotes eye health!
  • Another hidden benefit of mangoes is clear skin! Mangoes have been shown to exfoliate the skin while cleansing your gut of toxins.

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. 
  • 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-ageing! It keeps hair and skin healthy and wrinkle-free, while also providing sun protection for those hazy crazy hot days of summer.

Find more healthy vegan recipes like this Mango Coconut Smoothie Bowl 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 smoothie recipes below:

3 Delicious Low Sugar Smoothies

Vegan Cinnamon Roll Smoothie

Vegan Raspberry Chocolate Smoothie Bowl

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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

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Homemade Vegan Pesto

Sunflower Seed Dressing 

Green Goddess Dressing

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Creamy Vegan Carrot Soup
Creamy Vegan Carrot and Apple Soup Recipe

Creamy Vegan Carrot and Apple Soup Recipe

Hello beautiful and welcome back to the blog! Im am so excited to share this recipe from our whole food plant based meal plan program. I just know you will love it.

As a mama, I’m always looking for healthy, budget-friendly and quick recipes to make for my family, and this creamy vegan carrot and apple soup recipe fits all those needs. A bowl of this carrot and apple soup will warm the soul and fill your kiddo’s bellies with healthy plant-based goodness. If you love a velvet smooth, creamy soup, this recipe will become a household fave.

We’ve also recently planted carrots in our garden and can’t wait for them to grow to be able to harvest and enjoy in a home-cooked bowl of this tasty carrot and apple soup recipe!

This smooth and creamy soup recipe will come together in 25 minutes and is perfect for batch cooking and freezing.
Creamy Vegan Carrot Soup

What you will need for this creamy vegan carrot and apple soup recipe…

Ingredients Required:

Carrots

Apples

Fennel

Vegetable Broth

Cashew

Ginger

Lemon

Hemp Hearts

Creamy Vegan Carrot Soup

Creamy Vegan Carrot Soup

This soup is on of our top meals of all time!
5 from 1 vote
Print Pin Rate
Course: dinner, lunch
Cuisine: American
Keyword: Budget Friendly, creamy vegan soup, easy vegan soup
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Servings: 6
Calories: 283kcal

Ingredients

  • 5 carrots medium to large in size, peeled and diced
  • 2 sweet apples peeled, cored, and diced
  • 1 fennel bulb large and chopped
  • 6 cups low-sodium vegetable broth
  • 1 cup cashews soaked in boiling water for 20 minutes
  • 1 tbsp ginger peeled and minced
  • 1 lemon
  • 1/3 cup hemp hearts

Homemade Croutons

  • 3 slices toast stale and chopped into cubes
  • 1 tbsp vegan butter
  • sea salt
  • pepper

Instructions

  • Soak the cashews overnight in the refrigerator or for 30 minutes in boiling water if a high speed blender is not available. 
  • Grab a large stock pot and heat to medium-high heat. Add ¼ cup water and the chopped fennel. Sauté the fennel, adding water as needed, until the fennel is slightly brown.
  • While the fennel sautés, peel and chop the carrots and apples. Add the apples, carrots, and vegetable broth and bring the soup to a boil. Reduce the heat to a simmer and cool for 20 minutes, until the carrots and apple have softened. 
  • Blend the soup. I prefer to use the blender over the immersion blender to get the creamiest soup possible. Add the rinsed and drained cashews as soon as the blending begins. You may have to blend the soup in two batches if your blender is small (like mine!). 
  • Return the soup to the pot and add in the grated ginger. Feel free to squeeze some lemon in now as well. Season with sea salt and pepper. 

Homemade Croutons

  • The bread (can be any kind) must be a day old or a bit stale for best taste. Simply dice up into small cubes and toss into a heated skillet with 1 tbsp vegan butter, and a pinch of sea salt and pepper. Cook until golden brown and crispy!

Serving the Soup

  • Add the blended soup to each serving bowl and top with hemp hearts and yummy homemade croutons. Enjoy!

Nutrition

Calories: 283kcal | Carbohydrates: 26g | Protein: 11g | Fat: 17g | Saturated Fat: 2g | Cholesterol: 1mg | Sodium: 139mg | Potassium: 505mg | Fiber: 5g | Sugar: 6g | Vitamin A: 8691IU | Vitamin C: 17mg | Calcium: 77mg | Iron: 4mg

Benefits of…

Cashews

  • Cashews are bursting with vitamins and minerals! They are a excellent source of protein, vitamin C, B and folate. Also, cashews reduce the risk of many health conditions such as heart health, weight management and bone health. Also, including wonderful vitamin E and K antioxidants.

Carrots 

  • Carrots are apart of the root vegetable family! Also, carrots are bursting with beta carotene, fiber, vitamin K1, potassium, and antioxidant. Beta Carotene is an essential vitamin that converts into vitamin A. 

Apples

  • Apples are a very healthy fruit! They are jammed packed vitamins A, E and B vitamins! Also an excellent source of fiber, potassium and vitamins C! We encourage keeping apples fully stocked in a household. 
Creamy Vegan Carrot Soup

Find more healthy vegan recipes like this Vegan Carrot and Apple Soup 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 heartwarming recipes below:

Vegan Chicken-less Noodle Soup

Vegan Butternut Squash Thyme Soup 

Juice Ginger for An Entire Month 

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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

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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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No-Bake Vegan Chocolate Chip Cookies
No-Bake Vegan Chocolate Chip Cookies

No-Bake Vegan Chocolate Chip Cookies

Does anyone else get hit with a cookie craving once in a while? 

These No-Bake Vegan Chocolate Chip Cookies are perfect to whip up when you need to satisfy your sweet tooth. 

 Everyone’s bellies will be happy once they take a bite of these tasty treats!

Enjoy these delicious No-Bake Vegan Chocolate Chip Cookies made with plant-based ingredients. The recipe is perfect for dessert or for your mid-day cookie fix!
No Bake Vegan Chocolate Chip Cookies

The best part about these cookies is that they do not require any baking at all. Just pop them into the freezer or refrigerator and they will be ready to snack on whenever the cravings hit!

The peanut butter and oats makes these cookies super filling and satisfying while the cocoa powder and chocolate chips help to calm any sugar cravings you or your little ones may be having. You can also roll these into energy bite balls and no-bake protein bars! A super versatile vegan recipe.

Mash the banana and toss all of the ingredients into a bowl and begin mashing together with your hands (I love to use my hands!) or a wooden spoon until well mixed. Roll into 1 tbsp balls, flatten, and freeze or refrigerate!

No-Bake Vegan Chocolate Chip Cookies

What you will need for these No-Bake Vegan Chocolate Chip Cookies…

Ingredients Required:

Creamy natural peanut butter

Banana

 Maple Syrup

Cacao powder

Vanilla extract

Non-dairy Milk

Rolled Oats

Ground flax seeds

Chia seeds

Sea salt

Vegan chocolate chips

No-Bake Vegan Chocolate Chip Cookies

No-Bake Vegan Chocolate Chip Cookies

A tasty dessert or delicious snack!
5 from 1 vote
Print Pin Rate
Course: Dessert
Cuisine: American
Keyword: 5 minute burgers, chocolate chip cookies, cookies, easy cookie recipe, no bake, oatmeal cookies, vegan cookies
Prep Time: 10 minutes
Total Time: 2 hours 10 minutes
Servings: 15 cookies
Calories: 141kcal

Ingredients

  • ½ cup Creamy natural peanut butter
  • cup Ripe banana mashed
  • 2 tbsp Maple syrup or agave syrup
  • ¼ cup Non-dairy milk
  • 3 tbsp Unsweetened cacao powder or cocoa powder
  • 1 tsp Vanilla extract
  • 2 cup Oats
  • 2 tbsp Ground flax seed
  • 2 tbsp Chia seeds
  • ¼ tsp Sea salt
  • 2 tbsp Vegan chocolate chip or nuts

Instructions

  • In a mixing bowl, mash the banana with a fork or masher until smooth. Add in all of the remaining ingredients and mix well. I love to use my hands.
  • Scoop out 1 tbsp and roll into a ball in your hands. Flatten a bit and then either place on a plate with a piece of parchment paper over it or using a silicone baking mat. I like to use a silicone muffin baking tin, it works great.
  • Refrigerate about 2 hours to help them set (or freeze for up to 30 minutes, and then move to the refrigerator for 45 minutes).
  • Keep in the fridge for about 5 days. Keep in freezer for longer lasting.

Nutrition

Calories: 141kcal | Carbohydrates: 16g | Protein: 5g | Fat: 8g | Saturated Fat: 2g | Sodium: 85mg | Potassium: 142mg | Fiber: 3g | Sugar: 5g | Vitamin C: 1mg | Calcium: 37mg | 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.

Chia Seed

  • Chia seeds are among the healthiest foods on the planet!
  • Loaded with fiber, protein, omega-3 fatty acids and various micronutrients.
  • High in antioxidants.
  • Chia seeds are 40% fiber by weight, making them one of the best sources of fiber in the world.
  • By weight, chia seeds are 14% protein which is fantastic for a plant protein source.
  • Chia seeds are very high in the omega-3 fatty acid ALA.
No Bake Vegan Chocolate Chip Cookies

Find more healthy vegan recipes like these 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 smoothie recipes below:

Vegan Sweet Potato Muffins

Super Simple Pancake Recipe

Blueberry Banana Smoothie Recipe

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