Vegan Goji Berry & Mixed Nut Energy Balls
Vegan Goji Berry & Mixed Nut Energy Balls

Vegan Goji Berry & Mixed Nut Energy Balls

Our family adores energy balls and we create new ones each week with various ingredients: dried fruit, nuts, chocolate, coconut, Medjool dates, nut/seed butter and more!

The boys have fallen head over heels in love with Goji Berries and so I decided to create an energy ball with these little miracle workers. Goji berries have a very long history in Ancient China and have been used for eye, liver and kidney issues.

They are a great source of Vitamin C, Iron, and Fiber and contain all 8 essential amino acids!!
Vegan Goji Berry & Mixed Nut Energy Ball

I decided to add as many goodies as possible to these energy balls: Dates, Almonds, Cashews, Chocolate, and Coconut!

Further Benefits of Goji Berries

Goji Berries

  • Just one ounce of these berries will fulfill 10% of your daily protein requirements!
  • The high amount of vitamin C is great to boost your immune system and protect you and your little ones from the flu.
  • These berries can aid in weight loss. The sweet and yummy taste (plus the added fiber) can help you to have an easier transition from processed sugar to whole foods. Our family LOVES to snack on these!
  • Goji berries contain a special antioxidant called zeaxanthin (this antioxidant gives them their beautiful and bright color). Antioxidants protect cells against breaking down when they’re exposed to elements such as smoke and radiation.
  • Goji berries are fantastic for lowering blood sugar and avoiding sugar crashes. They can also improve sugar tolerance if you slowly substitute these for the processed sugar snacks!
So now that we have talked about this amazing superfood, let’s get to blending and rolling these amazing Vegan Goji Berry & Mixed Nut Energy Balls!
Vegan Goji Berry & Mixed Nut Energy Ball

Let the Food Processor do all of the work! Just keep processing until a dough ball like this forms 🙂

Vegan Goji Berry Energy Balls

Vegan Goji Berry and Mixed Nut Energy Balls

These are a must try energizing bite to add to your family's weekly meal plans! Great for the kids lunch boxes or an afternoon pick me up!
5 from 1 vote
Print Pin Rate
Course: Snack
Cuisine: American
Keyword: beginner friendly, energy ball, kid friendly
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 12
Calories: 70.15kcal

Ingredients

  • 1 cup medjool dates *Packed with seeds removed
  • 2 tbsp almonds
  • 2 tbsp cashews
  • 1.5 tbsp goji berries
  • 1 tbsp vegan chocolate chips
  • 1 tbsp cacao nibs

Instructions

  • Start by removing the seeds from the medjool dates and adding to the food processor. Follow this by tossing in all of the remaining ingredients.
    vegan goji berry bites
  • Turn the food processor on and allow it to do all the work for you. If you need to stop to scrape down the sides, go right ahead. Continue to food process the mixture until a dough like ball is formed.
    Vegan Goji Berry & Mixed Nut Energy Ball
  • Once the dough is formed, remove from procesor and take either a 1 tsp or 1 tbsp (depending on the size you want) amount and roll into balls. You can leave as is or you can roll in some coconut shreds as shown. The balls will be quite sticky so I do recommend rollling them in some sort of a powder/shreds. Feel free to use cacao powder, coconut shreds, pulsed nuts, powdered sugar or whatever else you want!
    Vegan Goji Berry Energy Balls
  • Store in the refrigerator to set and also to keep for the week. I like to keep mine stored in an airtight glass container. These are fantastic for snack lunch boxes, mid-afternooon pick me ups or even as a quick out the door energy boost!

Notes

**Can sub out any nuts for seeds.
**Can sub goji berries for any dried fruit you have on hand. 

Nutrition

Calories: 70.15kcal | Carbohydrates: 11.84g | Protein: 1.14g | Fat: 2.8g | Saturated Fat: 0.95g | Sodium: 0.34mg | Potassium: 108.01mg | Fiber: 1.34g | Sugar: 9.62g | Vitamin A: 18.25IU | Calcium: 15.87mg | Iron: 0.48mg
Vegan Goji Berry & Mixed Nut Energy Ball

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Vegan Cheese Sauce Loaded with Vegetables!
Vegan Cheese Sauce Loaded with Vegetables!

Vegan Cheese Sauce loaded with Vegetables

Do you know what really bugs me?

When I slave over the stove for a good hour or so while my kids run through my legs, throw toys around, and drive me a tad bit bonkers and then they refuse to eat the meal. Are you kidding me? Is this payback for my crazy teen years? haha!

p.s. I’m sorry mom!!

It took me a bit of time but I finally figured it out. Kids like simple.

Kids like what they know, kids like what they can dip and kids like what looks good.

So today, I am honored to present my kid-approved (every single time) Vegan Cheese Sauce Loaded with Vegetables!!!

This sauce has it all. It has three different types of veggies (you can add more if you would like!) and a flavor that is out of this world. No cows, goats or other animals were used and abused for this sauce. I promise it will be a new staple in your home for years to come.

Vegan Cheese Sauce with Vegetables

Every parent’s dream: a nutritionally sound and delicious sauce that kids will beg for!

Benefits of The Vegan Cheese Sauce Loaded with Vegetables!

Potatoes

  • The iron, phosphorous, calcium, magnesium, and zinc in potatoes all help the body to build and maintain bone structure and strength.
  • Keep the peel on! A ton of vitamins and minerals are in the peel 🙂
  • Potatoes contain a great amount of fiber, Vitamin C, Vitamin B6, Potassium, Manganese, Magnesium, Phosphorous, Niacin, and Folate.
  • Potatoes are rich in compounds like flavonoids, carotenoids, and phenolic acids. These compounds act as antioxidants in the body by neutralizing potentially harmful molecules known as free radicals.

Carrots

  • Carrots are a particularly good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants.
  • They’re a weight-loss-friendly food and have been linked to lower cholesterol levels.
  • Orange carrots get their bright color from beta carotene, an antioxidant that your body converts into vitamin A.

Zucchini

  • Rich in several vitamins and minerals like Vitamin A, Manganese, Vitamin C, Potassium, Magnesium, Vitamin K, Folate, Copper, Phosphorous, Vitamin B6 and Thiamine!
  • Raw zucchini offers a similar nutrition profile as cooked zucchini, but with less vitamin A and more vitamin C, a nutrient that tends to be reduced by cooking.
  • Zucchini boasts several antioxidants that may provide various health benefits. The highest levels are found in the skin.
  • Zucchini is very rich in water which is beneficial to healthy digestion.

Sunflower Seeds: To read our full article on these amazing seeds, click here!

So now that we have talked about some of our amazing ingredients, let’s get cook’n!

Vegan Cheese Sauce with Vegetables
Vegan Cheese Sauce with Vegetables

Veggie Packed Vegan Cheese Sauce

This will 100% be a new weekly staple for you. If you have kids, this may be a bi-weekly staple! This cheese sauce is so delicious and nutritious....we put it on EVERYTHING!
0 from 0 votes
Print Pin Rate
Course: Sauce
Cuisine: American
Keyword: easy, kid approved, vegan, vegetable packed
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 10
Calories: 137kcal

Ingredients

  • 1-2 garlic cloves peeled, pressed and minced
  • 1/2 small onion roughly chopped
  • 3 large potatoes We use russet or yukon. Scrub and chop. Peel if you wish.
  • 3 large carrots Peeled and roughly chopped
  • 1 large zucchini roughly chopped
  • 1/2 cup sunflower seeds soaked overnight and rinsed/drained
  • 6 tbsp nutritional yeast Add more as needed
  • 2 tbsp lemon juice Fresh squeezed
  • 1 tsp white wine vinegar or apple cider vinegar I am a white wine vinegar fan
  • 1 tsp Sea Salt
  • 1/2 tsp mustard (brown or yellow) You can also try dijon. I find that each mustard gives this a different (yummy!) taste.
  • Dash Turmeric Powder

Instructions

  • If you forgot to soak the sunflower seeds, no worries. Just pour some boiling water over the seeds and let sit while the veggies cook. Rinse and drain when done.
  • Peel the carrots. Roughly chop the potatoes, carrots and zucchini. Add to a large pot of water and boil until fork tender. This should take about 10 minutes.
  • From here, carefully remove the veggies and place into a high speed blender with the rest of the ingredients. Blend until smooth.
  • Taste test and adjust. Sometimes I will add in some more vinegar, sea salt or even lemon juice. It all depends on what your taste buds are craving! I rarely need more nutritional yeast but again, it's all up to you.
  • Store this sauce in a large mason jar in the refrigerator for up to 6 days. Use on everything! I love to serve this with homemade french frieds, nachos, as a soup with some sourdough bread, over some toast or even with a load of veggies for dipping.

Notes

**Add any veggies you like. Broccoli does beautifully in this recipe!!
***Can substitute sunflower seeds for silken tofu, cashew nuts or omit. 
***Add more turmeric for more yellow color. 

Nutrition

Calories: 137kcal | Carbohydrates: 21g | Protein: 7g | Fat: 4g | Saturated Fat: 1g | Sodium: 262mg | Potassium: 749mg | Fiber: 5g | Sugar: 2g | Vitamin A: 3673IU | Vitamin C: 21mg | Calcium: 51mg | Iron: 4mg
Vegan Cheese Sauce Loaded with Vegetables!

p.s. If you dig this recipe, try out these other hits!

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Vegan Pomegranate Sweet P Quinoa Salad
Vegan Pomegranate Sweet Potato Bowl

Vegan Pomegranate Sweet Potato Bowl

Last week we introduced this amazing Vegan Pomegranate Sweet Potato Bowl recipe to our newsletter subscribers and now it’s time to go public!

This bowl is filled with two of my favorite in-season Fall picks; Baked sweet potatoes and pomegranate seeds. I absolutely love to pair these two together and the outcome is delicious. While you could pair this bowl with pretty much any of your favorite dressings, I do prefer to use some sort of a cream sauce like our chosen cashew cream dressing. Feel free to substitute soaked cashew nuts for some soaked sunflower seeds for a much more budget-friendly recipe! Read more

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Vegan Beet and Pomegranate Bowl with Cashew Creme
Vegan Beet and Pomegranate Bowl with Cashew Creme

Vegan Beet and Pomegranate Buddha Bowl with Cashew Creme Sauce

If you are looking for an absolutely gorgeous buddha bowl with a fun twist, look no further than this amazing Vegan Beet and Pomegranate Buddha Bowl. One of my favorite things about this bowl is that it can be made both raw and cooked; ready in under 5 minutes or just under 20 minutes! Simply choose which one you prefer and get slicing and dicing!

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Homemade Vegan Chimichurri Sauce
Vegan Avocado and Parsley Chimichurri Sauce

Vegan Avocado and Parsley Chimichurri Sauce

To be honest, I do not know what I love most about this refreshing and delicious Vegan Avocado and Parsley Chimichurri Recipe; the color, the taste or the versatility! Martin and I were juicing some parsley and celery the other day and I had the sudden urge to recreate this sauce. I haven’t had the pleasure of devouring my grandmother’s homemade  (super oil-packed but delicious all the same) Chimichurri recipe in YEARS and I just had to have it right at that moment!

I grabbed a few avocados, a handful of parsley and got to work.

We tested out about 4 different recipe varieties before settling on this one but I have to tell ya, EVERY single one was delicious! While the taste is on the lighter side of the traditional chimichurri sauce, it was just divine. There is no way that anyone can mess up this sauce. I highly recommend having fun with it and adding anything that you would like. Maybe next week I will add in some spinach, broccoli or even hot peppers!

For reference, the traditional chimichurri recipe is as follows: 1/2 cup olive oil, 1/4 cup parsley, 3 tbsp red wine vinegar, 4 garlic cloves, 2 tbsp oregano, 2 tsp crushed pepper, and sea salt/pepper. 

Vegan Chimichurri Sauce

The color of this Vegan Avocado and Parsley Chimichurri Sauce is gorgeous!!!

Benefits of Avocado and Parsley

Avocados

  • 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.

Parsley

  • EXCELLENT source of Vitamin C.
  • Parsley is a nutritional powerhouse with vitamins A, B, C and K and the minerals iron and potassium.
  • Fantastic to kill bloat and reduce water weight.
  • It’s a natural diuretic, which helps to eliminate excess fluid without depleting the body of potassium.
  • Aids in balancing blood sugar, helping with long-term weight balance. It also plays a key role in preventing the degenerative effects of diabetes on the liver.

So now that we have talked about some of our amazing ingredients, let’s get blending!

Homemade Vegan Chimichurri Sauce

Homemade Vegan Chimichurri Sauce with Avocado and Parsley

This is one of our favorite sauces to add to any taco bowl, simple salad or to use as a dip for our yummy tortilla chips!
5 from 1 vote
Print Pin Rate
Course: Sauce
Cuisine: Mexican
Keyword: easy, easy vegan pasta, Healthy, quick
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 12
Calories: 61kcal

Ingredients

  • 1/2 cup fresh parsley
  • 4 tbsp dried oregano
  • 2 ripe avocadoes
  • 1/4 cup red wine vinegar
  • 6-8 cloves garlic minced
  • 1/4-1/2 cup water
  • sea salt & pepper, to desired taste

Instructions

  • Prep parsley and mince garlic.
  • Add all ingredients to blender and blend until smooth. Taste test and adjust.
  • Play around with the sea salt and pepper until it is just right. Add a pinch of crushed red peper if you wish!
  • Store in an airtight mason jar in the refrigerator for up to 1 week!

Nutrition

Calories: 61kcal | Carbohydrates: 5g | Protein: 1g | Fat: 5g | Saturated Fat: 1g | Sodium: 103mg | Potassium: 200mg | Fiber: 2g | Sugar: 1g | Vitamin A: 515IU | Vitamin C: 10mg | Calcium: 14mg | Iron: 1mg

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Easy Tofu Scramble
Easy Vegan Tofu Scramble; Moist, Fluffy and Delicious!

Easy Vegan Tofu Scramble

Sunday mornings are pretty special around here; it’s usually the one day a week that Martin has off from work. As many of you already know, he is a police officer in our little Italian town and he works very hard; always running around trying to save a cat from a tree or helping an old nun cross the street (haha – ok, this only happens SOMETIMES).

When his alarm goes off in the early mornings, the boys and I do not even notice. He carefully and quietly slips out of the bed and proceeds to get ready for work at 6 a.m. Each morning he tiptoes back into the room, fully clothed in his uniform, to give each one of us a kiss on the forehead before heading out for the day.

By the time the afternoon comes, I have already heard “Daddy” over a million times and all three of us are anxious for him to come home and give us all of his love.

And he does….every single time.

So, of course, when that one day a week comes when there’s no alarm, no tiptoeing and no slipping out….we make it special. The boys and I gather around the stove (each one of us with a wooden spoon in hand) and make Daddy his favorite breakfast of all time…

The Easy Vegan Tofu Scramble

Easy Vegan Tofu Scramble

I have tried many tofu scrambles in my life….and this one is the BEST.

Benefits of Tofu and Turmeric

Tofu: Don’t let the rumors get you down, tofu is amazing!

  • An excellent source of iron, calcium and the minerals manganese, selenium and phosphorous. In addition, tofu is a good source of magnesium, copper, zinc and vitamin B1.
  • Tofu is a good source of protein and contains all nine essential amino acids.
  • It contains a very small amount of fat, but a large amount of protein. Furthermore, it has very low levels of sodium and almost no cholesterol.
  • The health benefits of tofu include its ability to help lower cholesterol levels, prevent anemia and manage weight, among others.
  • The organic compounds in tofu, namely isoflavones, are instrumental in managing the symptoms of menopause in women.
  • Tofu has also been associated with a reduction in breast, lung, and prostate cancer.
  • To be honest, I could go on forever here. You can check out more information on the benefits of tofu here!

Turmeric

  • Turmeric may be the most effective nutritional supplement in existence!
  • Curcumin…
    • is the main active ingredient in turmeric.
    • It has powerful anti-inflammatory effects and is a very strong antioxidant.
    • Can suppress many molecules known to play major roles in inflammation.
    • Boosts levels of the brain hormone BDNF, which increases the growth of new neurons and fights various degenerative processes in your brain.
  • So many additional benefits that you will just have to feel for yourself!!
  • **Always pair turmeric with a pinch of black pepper for the best nutritional boost.

So now that we have talked about some of our amazing ingredients, let’s get cook’n!

EZ Tofu Press

P.s. If you are curious what a tofu press looks like, here is a great one from Amazon. Now, before you go and purchase one, be sure you actually need it. Many tofu brands now press their tofu before selling (you will be able to tell once you open the package and feel the tofu in your hand). Every single tofu package that I have tried in Europe has already been pressed. However, I absolutely needed a tofu press when living in Chicago and Hawaii!

Easy Tofu Scramble

Easy Vegan Tofu Scramble

This is one of our absolute favorite recipes to have every Sunday morning!
5 from 1 vote
Print Pin Rate
Course: Breakfast
Cuisine: American
Keyword: easy, family friendly, quick
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 4
Calories: 92kcal

Ingredients

  • 8-12 oz firm tofu if not pressed, be sure to squeeze out all the liquid you can and press for a minimum of 15 minutes
  • 3 tbsp nutritional yeast
  • 1/2-1 tsp turmeric powder
  • ¼-1/2 tsp sea salt
  • 1/8 tsp ground black pepper
  • 2-3 tbsp unsweetened non-dairy milk

To serve

  • Toast with Jam
  • 1 cup berries
  • Sliced avocados
  • Sliced tomatoes

Instructions

  • Open the tofu package. If it is not firm in your hand then you need to drain the liquid via pressing. If it is firm, go ahead and begin to crumble the tofu with your hands into a skillet.
  • Heat the skillet to medium-high heat and allow the tofu to heat up for 2-3 minutes. Add in the non-dairy milk, nutritional yeast, and seasonings. Mix well.
  • Heat the scramble until the tofu begins to brown just slightly. Taste test and adjust. I like to add in another splash of non-dairy milk if it needs more moisture.
  • Serve as you would with scrambled eggs: I like to go with toast and jam/jelly, a handful of berries, sliced avocados and sliced tomatoes.
  • Kids: Children LOVE this scramble. As do adults; it’s delicious!

Nutrition

Calories: 92kcal | Carbohydrates: 9g | Protein: 8g | Fat: 3g | Saturated Fat: 1g | Sodium: 151mg | Potassium: 142mg | Fiber: 3g | Sugar: 3g | Vitamin A: 33IU | Vitamin C: 1mg | Calcium: 83mg | Iron: 1mg

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Broccoli and Mashed Butternut Squash Buddha Bowl
Vegan Broccoli and Butternut Squash Buddha Bowl

Vegan Broccoli and Butternut Squash Buddha Bowl with Lemon Tahini Dressing

It’s been a serious minute since we roasted some delicious broccoli florets in this house and we need to fix that! About three months ago, I went on a broccoli crazy shopping spree at the market and came home with 10 huge heads of the most gorgeous greens. I chopped them, froze them on a baking sheet and then transferred them into 4 large silicone bags (because screw plastic) to use later in the week……

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How to Juice Ginger for the Month!
How to Juice Ginger for the Entire Month!

How to Juice Ginger for the Month!

My secret weapon. My liquid gold to survive the chaos that is two toddlers who love to keep me on my toes every second of every day.

Ginger. Pure ginger baby.

You can probably already tell by our feed that I’m not the biggest fan of juicing. While I love to drink a fresh juice, I absolutely dread the dishes of my juicer. But…alas…I discovered a magical short cut to fresh juice each day without the bells and whistles. Ginger infused water 😍

How to Juice Ginger for the Month!

Pick up an extra-large chunk of organic ginger, toss in the juicer and juice! Be sure to juice the entire chunk of ginger (I like to juice about 8 inches).

Grab a huge pitcher or 2 extra-large mason jars and fill them 90% with water. Squeeze in a lemon and lime and then 1 tsp – 3 tsp of ginger juice (depending on your taste). *I go with 1 tsp. You will have lots of ginger juice leftover from the bulk juice, so just pour that into tiny ice cube trays and save.

You will be set with your ginger for the entire month!!!

I drink a ginger juice a day (or even two depending) and it has helped me so much with my water intake in the heat and keeping my energy levels up without any crash. You can also add brown sugar, maple syrup or whatever else you like into the water mix. Have fun with it!

How to Juice Ginger for the Month!

Ginger Juicing in Bulk

My little trick for enjoying fresh ginger juice every single day without all the work!
5 from 1 vote
Print Pin Rate
Course: Drinks, how to
Cuisine: American
Keyword: bulk, easy, juicing, quick
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 12
Calories: 1kcal

Ingredients

  • 1 Large Chunk of Ginger Juice as much as you wish!
  • Cucumber slices
  • Lemons
  • Water
  • Maple Syrup

Instructions

  • Set up your juicer and dice the ginger into small pieces to fit into the juicer without issue.
  • Juice as much ginger as you wish (this all depends on how much room you have in the freezer!).
  • Pour the ginger juice into ice cube trays and freeze.
  • When ready, add the ginger cube into a large pitcher of water and mix with a bit of maple syrup, a squeeze of lemon, a few cucumber slices and whatever else you wish!

Notes

**I highly recommend using small silicone ice cube trays like this one!
**This is our recommended juicer for the best juice 🙂 
Yes, you can absolutely juice ANYthing that you want and store in the ice trays for the future. 

Nutrition

Calories: 1kcal | Carbohydrates: 1g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 1mg | Sugar: 1g

If you dig this, check out our amazing juice recipes:

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