Vegan Blender Pancakes
5-Minute Vegan Blender Pancakes (No Oil/WFPB)

Vegan Blender Pancakes in just 5 Minutes!

Tired of eating oatmeal every morning? Why not turn your oats into delicious (and nutritious) Vegan Blender Pancakes instead?!

It really is this simple. You just need to add two extra ingredients: Baking powder and sea salt. The baking powder will turn the blended mixture into a fluffy pancake that you can then pair with sliced banana, maple syrup, and crushed nuts for an epic breakfast. Woohoo!

Vegan Blender Pancakes

Love these Vegan Blender Pancakes? Check out these other amazing treats!

In search of a High Speed Blender to make all your pancake/smoothie/dessert dreams come true? Here are our top 3 picks:

Our Current Blender: The Vitamix Explorian Blender

  • It took me 3 years to choose this blender haha. I’m not even joking. I was so afraid of the price. So, instead, I purchased two other blenders in those 3 years that, low and behold, BROKE. The plant based lifestyle will wreak havoc on most blenders so you must choose a high quality one with a WARRANTY. The Explorian is one of the most inexpensive vitamix options but it still works great. I use it multiple times a day, every single day, and all of the recipes are from this beauty! Check out deals around Black Friday – you can usually snag one of these for under 200USD. For my European followers: Get ready to pay MORE than North America. I’m not sure why, but vitamix in Europe is double the price (which is actually more than double because we pay in euros/pounds/etc).
Vitamix Blender

Blendtec Classic Fit Blender

  • I have never owned a Blendtec, but I did live with someone who had one and it was pretty amazing. Never understood why it didn’t come with a tamper (?) but it does work beautifully. I am pretty biased with my years of experience with the vitamix over the Blendtec, but the price point is fantastic and there are TONS of videos out there comparing the two.
Blendtec

Nutri Ninja

  • I had a Ninja blender for years and years before I found the plant based lifestyle (or it found me). Prior to going plant based, I loved to make smoothies on a daily basis (still do today!). However, my smoothies were much *kinder* to the blender than today. While having owned both, I could just (and never would) compare a Ninja to a Vitamix – the difference is staggering. However, if you are just looking to blend up some oats, make light smoothies, or create epic dressings? Then go ahead and choose this one!
Ninja Bullet

What you will need for these Vegan Blender Pancakes:

Ingredients Required:

Non-dairy Milk (I used an organic vanilla soy)

Rolled Oats (I chose to use GF Organic)

Peanut Butter (All Natural)

Chia Seeds

Baking Powder

Sea Salt

Fun Options to Add In!

Maple Syrup

Banana

Cinnamon

Nutmeg

Chocolate Chips

Crushed Nuts

Vegan Blender Pancakes

5-Minute Vegan Blender Pancakes

This is one of my all-time favorite pancake recipes. The kids love, I love it, and it's super filling, nutritious, and delicious!
5 from 1 vote
Print Pin Rate
Course: Breakfast
Cuisine: American
Keyword: beginner friendly, Budget Friendly, kid approved
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Servings: 4
Calories: 273kcal

Ingredients

  • 1.5 cups Non-Dairy Milk I used organic vanilla soy milk
  • 2 cups Rolled Oats
  • 1 banana ripe
  • 2 tbsp peanut butter Any nut/seed butter will do. Well stirred.
  • 1 tsp chia seeds
  • 1 tsp baking powder
  • Pinch sea salt

Options

Instructions

  • Prep and heat your skillet to medium-high heat.
  • Add the rolled oats to the blender and blend until a flour is formed. Add in the rest of the ingredients and blend until smooth. If needed, add a splash more of the non-dairy milk.
  • Test your skillet. Place a drop of water in the skillet. If it sizzles, you are ready to make some pancakes! Bring the heat slightly down (Still above medium but not so high).
  • Pour 1/4-1/2 cup of the mixture into the skillet. If using chocolate chips, add those now - just sprinkle them over. After 3 minutes (you will start to see some bubbles), flip and heat on the other side for 2 extra minutes. Repeat.
  • Serve with maple syrup, sliced banana, and crushed nuts if you wish. Enjoy!

Notes

*Please be cautious of the temperature and time for the pancakes. Some skillets heat quicker than others, and some require different temperatures for the perfect pancakes. Lower the heat if needed.
**Any nut/seed butter will do.
***No additional sugar is added to the pancake recipe for personal preference. If you wish to add maple syrup or brown sugar, I would opt for 1/4 cup. 

Nutrition

Calories: 273kcal | Carbohydrates: 40g | Protein: 10g | Fat: 9g | Saturated Fat: 2g | Sodium: 85mg | Potassium: 555mg | Fiber: 6g | Sugar: 7g | Vitamin A: 367IU | Vitamin C: 9mg | Calcium: 209mg | Iron: 3mg

Looking to lower your waste while prepping? Check these out!

Compostable & Unbleached Parchment Paper

  • The parchment paper by “If You Care” is unbleached, chlorine free, and compostable. I have used this up to the highest oven setting without any issues! Paper, in it’s natural state is beige or light brown. For years people have subjected it to a bleaching process to create the white sheets we all know and love. Unfortunately, cleaning the paper is having the opposite effect on the environment. The most common bleaching agent – chlorine dioxide (ClO2) – occurs naturally as a component of salt, but once it separates from it’s natural pair it begins to cause problems. The paper bleaching process deposits chlorine in the lakes and streams where mills are most commonly located, and once there it bonds with organic matter in the form of dioxins. Dioxins are a group of highly toxic chemicals that are thought to pose negative effects on reproductive and immune system development, as well as cause several kinds of cancers. According to the U.S. Environmental Protection Agency, there is no safe level of dioxin exposure.
Compostable Parchment Paper

Vonuva Plant Based Wax Wraps

  • Reusable. Compostable. Cruelty-Free! Each wrap is made of unbleached certified organic cotton cloth infused with all-natural candelilla wax, pine resin, a pinch of soy wax and organic coconut oil.
Plant based wax wraps

Plastic-Free Glass Containers

  • Plastic Free. Sustainable. Non-toxic. The bamboo lids are strong, durable and beautiful. They’re plastic free, BPA free, phthalate free, biodegradable and recyclable! They also double as portable cutting boards!
glass Tupperware
Vegan Blender Pancakes

Find more healthy vegan recipes like these Vegan Blender Pancakes 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.

370 Views0
Vegan Watermelon Pizza
Vegan Watermelon Pizza

Summer Lovin’ Vegan Watermelon Pizza

Looking for a super simple yet delicious lunch and/or dinner recipe that comes together in under 20 minutes?! Then look no further! These one tray healthy vegan tacos are always a hit in our vegan kitchen. The kids love them with lots of avocado and corn, and Martin loves them all of the fixings: guacamole, salsa, and jalapeños!

As for me, I love these tacos exactly as written with a good handful of chopped cilantro from the garden. Is there anything better than adding fresh herbs from your very own garden? I promise…it makes every meal just a bit more special.

Vegan Watermelon Pizza

Love this Vegan Watermelon Pizza? Check out these other amazing treats!

What you will need for these Coconut and Lime Energy Balls:

Vegan Watermelon Pizza

Ingredients Required:

Watermelon

Non-dairy Yogurt

Blueberries

Raspberries

Desiccated Coconut

vegan watermelon pizza

Summer Lovin' Watermelon Pizza

This is the perfect summer treat for picnics, birthday parties, or just a chill day at home!
5 from 1 vote
Print Pin Rate
Course: Dessert, Snack
Cuisine: American
Keyword: Budget Friendly, family friendly
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 10
Calories: 179kcal

Ingredients

  • 1 Watermelon
  • 1 cup non-dairy yogurt I opted for kite hill
  • 1 cup blueberries
  • 1 cup raspberries
  • 1/4 cup desiccated coconut

Instructions

  • The key is to properly slice the watermelon. I like to slice off the end on both sides of the watermelon and then, carefully, slice the watermelon into 2 inch thick slices. From there, you should have a sort of pizza shape circle/oval (all depends on your watermelon!). Lay it flat and slice the watermelon into large triangles.
  • Keep the traingles connected and add a nice layer of the non-dairy yogurt. Top with blueberries, raspberries, and a sprinkle of desiccated coconut.
  • Repeat until the entire watermelon is used up. You can also up to simply slice the watermelon into bite sized cubes and toss in the yogurt. Top this with the berries and coconut for an easy to eat snack for younger children (they may find it difficult to eat too large pieces of the watermelon pizza). Enjoy!

Nutrition

Calories: 179kcal | Carbohydrates: 40g | Protein: 4g | Fat: 3g | Saturated Fat: 1g | Sodium: 9mg | Potassium: 545mg | Fiber: 3g | Sugar: 31g | Vitamin A: 2568IU | Vitamin C: 44mg | Calcium: 64mg | Iron: 1mg

Looking to lower your waste while prepping? Check these out!

Vonuva Plant Based Wax Wraps

  • Reusable. Compostable. Cruelty-Free! Each wrap is made of unbleached certified organic cotton cloth infused with all-natural candelilla wax, pine resin, a pinch of soy wax and organic coconut oil.
Plant based wax wraps

Plastic-Free Glass Containers

  • Plastic Free. Sustainable. Non-toxic. The bamboo lids are strong, durable and beautiful. They’re plastic free, BPA free, phthalate free, biodegradable and recyclable! They also double as portable cutting boards!
glass Tupperware

Find more healthy vegan recipes like this vegan watermelon pizza 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!

vegan watermelon pizza

52 Views0
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

574 Views0
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

1 View0
vegan sweet potato muffins
Vegan Sweet Potato Muffins

Super Simple and Delicious Vegan Sweet Potato Muffins

These sweet potato muffins have been causing quite a stir on our social media pages lately haha. My children are head over heels in love with these! Every time they see mommy mashing up a sweet potato, they know that some yummy muffins are coming.

Is there anything cuter than two little humans singing “do you know the muffin man?” while whipping up some homemade vegan sweet potato muffins? I think not! And what’s even better, as soon as they are ready to eat, the kids just come running! The muffins are THAT good. Picky eater approved!

These delicious vegan sweet potato muffins will come together with minimal ingredients that you already likely have stocked up in your pantry!
Let’s get started!
vegan sweet potato muffins

The boys were waiting for these vegan sweet potato muffins to cook with their oven mitts on and everything, it was adorable!

vegan sweet potato muffins

The first thing that you will need to do is to cook the sweet potato until tender. You can do this three different ways:

Baking, steaming, or microwaving!

Baking:

200C/400F. If baking, feel free to bake whole with the skin or peeled and diced. For the whole potato, simply place on a baking sheet, poke a few holes in them, and bake for approximately 40 minutes until fork tender. For the diced potato, simply line up on a baking sheet and bake for about 20 minutes until fork tender.

Steaming:

Feel free to steam whole or sliced. If steaming whole, you will need about 25-30 minutes. If steaming diced, you will need about 15 minutes.

Microwaving:

Keep the sweet potato whole and do not dice up. Wash your sweet potatoes thoroughly and poke holes in them. Microwave them for five minutes on high heat and let them sit for a minute or two. Poke them gently with a fork and, if they’re not cooked through, cook them on high for one minute at a time until soft.

Once the sweet potato is fork tender, you are ready to get baking!

vegan sweet potato muffins

Feel free to add anything you wish to these muffins as well. Nuts, seeds, chocolate chips, dried fruit, and even coconut work beautifully in this recipe. I love to add just a few chocolate chips to the top of each muffin and press them in with the back of a spoon.

This makes every first bite just heavenly!

What you will need to make these vegan sweet potato muffins…

Ingredients Required:

Sweet Potatoes

Non-dairy milk

Flour

Baking Powder

Cinnamon

Brown Sugar

Sea Salt

Walnuts (can omit or sub for any nut/seed)

vegan sweet potato muffins

Vegan Sweet Potato Muffins

These will be your new favorite breakfast muffin!
5 from 1 vote
Print Pin Rate
Course: Breakfast, Dessert, Snack
Cuisine: American
Keyword: beginner friendly, Budget Friendly, easy breakfast
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 12
Calories: 99kcal

Equipment

  • Food Processor

Ingredients

  • 2 cups sweet potatoes peeled and diced (Roughly 1 1/4 cups of MASHED sweet potatoes)
  • 3/4 cup non-dairy milk
  • 1/3 cup walnuts
  • 1/3 cup brown sugar start with this amount and adjust
  • 1.5 cups whole wheat or all purpose flour
  • 3 TSP baking powder
  • 1 TSP cinnamon powder
  • 1 TSP vanilla extract
  • Pinch of sea salt

Instructions

  • Either steam, bake or microwave the sweet potatoes until fork tender. Check the notes for detailed instructions*
  • Let cool and then pop into the food processor with the non-dairy milk and vanilla. Process until smooth.
  • Preheat oven to 350F/175C. Prep muffin tin if needed.
  • Toss in remaining ingredients and pulse 5-6 times until well combined. Using a spatula, mix the last remaining bits of flour that need to be stirred in and then taste test. **You can also move all of the ingredients over to a separate bowl and stir until well mixed. This will depend on how big your food processor is, if the blade is removable, and your preference!
  • Taste adjust as you see fit.
  • Pour directly into the muffin tin. If you would like to add in some chocolate chips on the top, add just about 4-5 and then push them in slightly with a spoon or with the tip of your finger.
  • Bake for 25-30 minutes until a toothpick or sharp knife comes out clean. Let cool and serve!

Notes

*The first thing that you will need to do is to cook the sweet potato until tender. You can do this three different ways: Baking, steaming, or microwaving!
Baking200C/400F. If baking, feel free to bake whole with the skin or peel and diced. For the whole potato, simply place on a baking sheet, poke a few holes in them, and bake for approximately 40 minutes until fork tender. For the diced potato, simply line up on a baking sheet and bake for about 20 minutes until fork tender.
Steaming:Feel free to steam whole or sliced. If steaming whole, you will need about 25-30 minutes. If steaming diced, you will need about 15 minutes.
Microwaving:Keep the sweet potato whole and do not dice up. Wash your sweet potatoes thoroughly and poke holes in them. Microwave them for five minutes on high heat and let them sit for a minute or two. Poke them gently with a fork and, if they’re not cooked through, cook them on high for one minute at a time until soft.
**If using whole cooked sweet potato, you will use about 1 1/4 cup of PACKED mashed sweet potato
***Tip: if you happen to use too much sweet potato, you will notice that the inside of the muffins become a bit "mushy". It's cool. Just pop these in the fridge overnight and they will be perfectly fine in the morning.

Nutrition

Calories: 99kcal | Carbohydrates: 18g | Protein: 2g | Fat: 3g | Saturated Fat: 1g | Sodium: 23mg | Potassium: 260mg | Fiber: 1g | Sugar: 7g | Vitamin A: 3203IU | Vitamin C: 2mg | Calcium: 94mg | Iron: 1mg

Benefits of…

Sweet Potatoes

  • A rich source of fiber which promotes a healthy digestive system.
  • Contains many vitamins and minerals including iron, calcium, selenium, and they’re a good source of most of our B vitamins and vitamin C.
  • High in an antioxidant known as beta-carotene, which converts to vitamin A once consumed!

Walnuts

  • A rich source of fiber which promotes a healthy digestive system.
  • Great source of Omega-3’s. Woohoo! 2.5 grams per 1 ounce.
  • The polyphenols in walnuts can help fight this oxidative stress and inflammation!
  • It contains many vitamins and minerals including iron, calcium, selenium, and they’re a good source of most of our B vitamins and vitamin C.
  • High in antioxidants. The highest of any other nut!
vegan sweet potato muffins

Find more healthy vegan recipes like these Vegan Sweet Potato Muffins 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 amazing posts below:

What My Vegan Children Eat: Guide for New Mamas

Vegan Kid Recipes: 7 Recipes under 20 minutes!

Overnight Oats: Our Top 3 Family Favourites!

928 Views0
Chocolate Nut Butter Overnight Oats

Chocolate Nut Butter Overnight Oats

This chocolate nut butter overnight oats recipe is a meal plan membership favorite!

If you’ve been wondering about our meal plan membership, expect deliciously tasting recipes just like this one.

Our overnight oats recipe is just what you need on a spring rainy day or when you are feeling like you just need chocolate in your life! This recipe is made from simple ingredients that you most likely have in your pantry already.

Therefore, don’t waste any more time and start prepping this mouthwatering chocolate nut butter overnight oats!

Yes! You do eat overnight oats cold.
Feel free to try this chocolate nut butter overnights oats recipe warmed up if you like!  

What you will need for this chocolate nut butter overnight oats recipe…

Ingredients Required:

Non-dairy milk

Oats

Cacao powder

Nut or seed butter

Chia seeds

Medjool dates, pitted or Maple syrup

Vanilla extract

Garnish: Vegan chocolate chips, chia seeds, or coconut shreds are some of our favorites!

Chocolate Nut Butter Overnight Oats

Enjoy this delicious chocolaty overnight oat recipe for breakfast or as a healthy dessert!
5 from 1 vote
Print Pin Rate
Course: Breakfast, Dessert
Cuisine: American
Keyword: healthy vegan breakfast, oat recipe, overnight oats, vegan breakfast, vegan oats
Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 2 small jars
Calories: 360kcal

Ingredients

  • 1 cup Non-dairy milk
  • 1 cup Oats GF option
  • 1 tbsp Cacao powder
  • 1 tbsp Almond butter Any nut/seed butter works here
  • 1 tbsp Chia seeds
  • 2 large medjool dates, pitted food processed OR ¼ cup maple syrup
  • ½ tsp Vanilla extract
  • pinch Salt
  • garnish Vegan Chocolate Chips optional: coconut shreds, chia seeds, goji berries

Instructions

  • If using medjool dates, remove seeds first and toss in the blender/food processor. Once chopped up nice and small,add to the mix.
  • Add all ingredients to 1 large mason jar or 2 small ones. Cover with lid and shake. If you find that your overnight oats are usually dry, simply add extra non-dairy milk. You can add this in the morning time as well - no stress at all.
  • Place in the refrigerator overnight. Come morning, stir up and add the vegan chocolate chips on top. A drizzle of extra nut/seed butter is always nice too!

Notes

**Any nut/seed butter works in this recipe. Mix it up and have fun!
**Yes, the oats cook in the refrigerator and are ready to eat come morning time. If you prefer warm oats, simply reheat before eating. 
**The medjool dates and/or maple syrup do make these oats quite high in sugar. I prefer the medjool dates for their amazing energy boost but if you are looking to stay low in sugar, I highly suggest using something like a monk fruit sweetener. 

Nutrition

Calories: 360kcal | Carbohydrates: 55g | Protein: 12g | Fat: 12g | Saturated Fat: 1g | Sodium: 64mg | Potassium: 602mg | Fiber: 10g | Sugar: 20g | Vitamin A: 500IU | Vitamin C: 8mg | Calcium: 267mg | Iron: 4mg

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 Seeds

  • Chia seeds are among the healthiest foods on the planet!
  • Loaded with fiber, protein, omega-3 fatty acids and various micronutrients.
  • High in antioxidantsAlmost, All the Carbs in Them Are Fiber. 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.

Have you thought about joining 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:

Three Vegan Overnight Oats Recipes

Vegan Unicorn Smoothie Bowl

Fluffy Tofu Scramble Recipe

794 Views0
low sugar smoothies
3 Delicious Low Sugar Smoothies

Looking for low sugar smoothies? I’ve got 3 for you to try!

Hey, Mamas! For some reason, I was feeling the need to create some low sugar smoothies today. It’s not that I find anything wrong with fruit sugar in smoothies, but gosh, they do add up quickly!

I was having a chat with my father a few days ago and he made a comment about how much he missed munching on fruit as much as I do. Every time we talk, I’m munching on some bananas, grapes, or watermelon. My father is a diabetic and has to watch his sugar intake very closely. I remember him loving bananas when we were growing up but his entire life was turned upside down when he got the news. He watches his carbohydrates and sugars very closely.

This made me think.

When my father comes to visit, I want to be sure that I can make him a smoothie that he will approve of, both nutritionally and yum worthy.

I’m going to be super upfront here: This was not easy. I played around so much and I’m sure I could have done a much better job (I’ll update these as I continue on this low sugar recipe journey) but these have enough playroom for you to add even more fruit sugar if needed. These recipes range from 8g of sugar to 12g of sugar.

These smoothies are amazing for folks like my father who need to have lower sugar smoothies and also for children. There is no need for our kids to have 25g+ of sugar per smoothie. Their taste buds are so innocent and even the slightest sweetness in smoothies can satisfy them. I had the boys taste test all of these, and even though they have some pretty sweet smoothies, they still loved all three of them! Score!

Before we jump into the recipes, let’s break down which fruits are high in sugar and which fruits are low in sugar. I will also chat about how we can sneak in some amazing vegetables into our smoothies without even tasting them!
low sugar smoothies

These recipes range from 8g-12g of sugar per serving. This leaves enough room to add even more sugar if needed! Feel free to leave as is or toss in a bit more banana, a Medjool date, or any other sugary substitute that you wish to use.

A few extra fun additions: Lemon, lime, and mint!

Fruits come in all shapes, sizes and nutritional values. I love them all! When it comes to creating a low sugar smoothie, it is imperative (for taste purposes) to smartly combine a big chunk of the low sugar fruit with just a tiny bit of the high sugar fruits. Below you will find a list for both of these!

Fruits naturally lower in sugar (-10g/100g)

Avocado (0.7g per 100g)

Limes (1.7g per 100g)

Lemons (2.5g per 100g)

Cranberries (4.3g per 100g)

Raspberries (4.4g per 100g)

Blackberries (4.9g per 100g)

Strawberries (4.9g per 100g)

Grapefruit (6.9g per 100g)

Pineapple (9.9g per 100g)

Fruits naturally higher in sugar (+10g/100g)

Medjool Dates (66.5g per 100g)

Grapes (16.3g per 100g)

Lychees (15.2g per 100g)

Pomegranate (13.7g per 100g)

Mango (13.7g per 100g)

Bananas (12.2g per 100g)

Apples (10-11.7g per 100g)

Passion Fruit (11.2g per 100g)

Pears (10.2g per 100g)

low sugar smoothies

Sneaky Veggies to Hide in Smoothies!

When the boys were in my belly, I loved to experiment with adding lots of different veggies to my smoothies for the added nutritional boost. My cravings were pretty stubborn and so the hiding of vegetables was a lifesaver! I took these same nutritional sneaky vegetables and used them when the boys began their smoothie journey as well. Here are a few of my favorite vegetables to sneak into our low sugar smoothies or any smoothie!

The key to not tasting the vegetables is to have them frozen. That is key in my opinion. You can easily freeze your own veggies with a simple blanch, ice water bath, and baking sheet layout before transferring to a freezer-safe bag or container. I’ll explain this more below.

Cauliflower

Broccoli

Zucchini

Peas

Spinach

To freeze your own vegetables, you will need to blanch them first. Bring a pot of water to a boil and prep the veggies. Slice and dice and prepare them how you would like them to be frozen (in slices or florets). Fill up a large bowl with ice and water and set to the side. Once the water is boiling, toss the vegetables inside and blanch for 1-5 minutes (times can vary, simply use your search engine to get the correct time) and scoop out with a slotted spoon and place directly into the ice bath to stop the cooking process. Lay a towel flat and scoop the cooled down vegetables onto the towel and pat dry. Line a baking sheet with parchment paper or a silicone mat and lay the veggies out in an organized manner. Freeze for 1-2 hours until set and then transfer to a freezer-safe bag (I love these). There you have it!

Low Sugar Smoothies

low sugar smoothie

Low sugar Coco-Berry Smoothie

The surprise ingredient in this one will shock you!
5 from 1 vote
Print Pin Rate
Course: smoothie
Cuisine: American
Keyword: low sugar
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 2
Calories: 149kcal

Equipment

  • Blender

Ingredients

  • 1/2 cup water
  • 1/2 cup light coconut milk canned
  • 1 cup fresh strawberries frozen works as well
  • 1/2 cup frozen peas **Check notes for information on frozen peas
  • 1 tbsp chia seeds or any superfood you wish
  • 1/2 banana ripe

Instructions

  • Blend until smooth and enjoy!

Notes

**Frozen peas have an interesting reputation and it should be noted that the manufacturers of many pea companies state on their bag that they do not recommend eating frozen peas. While the peas are blanched before being frozen, they recommend cooking the peas first. We have never had a problem with frozen or raw peas and use organic frozen peas in many of our weekly recipes. If you are worried about the peas, you can simply cook the peas for several minutes in boiling water and then freeze all over again!
**Full fat coconut milk is also great in this recipe!

Nutrition

Calories: 149kcal | Carbohydrates: 22g | Protein: 4g | Fat: 6g | Saturated Fat: 4g | Sodium: 48mg | Potassium: 329mg | Fiber: 6g | Sugar: 9g | Vitamin A: 277IU | Vitamin C: 59mg | Calcium: 58mg | Iron: 1mg
low sugar smoothies

Low Sugar Berry Spinach Smoothie

This is the least sweet of all three smoothies and one of my children's very first smoothies!
5 from 1 vote
Print Pin Rate
Course: smoothie
Cuisine: American
Keyword: Budget Friendly, low sugar
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 2 people
Calories: 133kcal

Equipment

  • Blender

Ingredients

  • 1/2 cup water
  • 1/2 cup unsweetened non-dairy milk
  • 1 cup fresh strawberries or mixed berries I find that fresh is sweeter but go ahead and use frozen as well
  • 1 small handful spinach or 1 frozen block of spinach. I prefer to use the frozen block of spinach
  • 1/4 avocado
  • 3 medium cauliflower florets frozen
  • 1 tbsp flax meal or chia seeds (feel free to add any superfood here)
  • 1/2 banana ripe

Instructions

  • Blend all together until smooth and enjoy!

Notes

**If you are looking to freeze your own cauliflower at home, you will need to blanch the cauliflower florets first. Bring a pot of water to a boil and slice up the cauliflower into florets. Have a large bowl of ice water waiting on the side. Toss in the florets and boil for 2 minutes. Remove with a strainer ladle (or something similar) and let sit in the ice bath for 2 minutes. Remove from the ice and place on a baking sheet lined with parchment paper. Lay the florets out in an organized fashion (not touching) and pop in the freezer to set for about an hour or two. From there you can place into a freezer-safe bag (i recommend these). 

Nutrition

Calories: 133kcal | Carbohydrates: 17g | Protein: 4g | Fat: 7g | Saturated Fat: 1g | Sodium: 36mg | Potassium: 497mg | Fiber: 6g | Sugar: 8g | Vitamin A: 209IU | Vitamin C: 57mg | Calcium: 96mg | Iron: 1mg
Low Sugar Smoothies

Low Sugar Pineapple Smoothie

This is the sweetest tasting smoothie of the three. It's one of my favorites!
5 from 1 vote
Print Pin Rate
Course: smoothie
Cuisine: American
Keyword: Budget Friendly, low sugar
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 2
Calories: 166kcal

Equipment

  • Blender

Ingredients

  • 3/4 cup light coconut milk canned
  • 1/4 cup 0% sugar soy yogurt any 0% sugar yogurt will do
  • 1.25 cup pineapple chunks I prefer fresh but frozen works!
  • 1/2 cup frozen cauliflower
  • 1 tbsp chia seeds any superfood will do
  • 1 tbsp desiccated coconut

Instructions

  • Blend until smooth and enjoy!

Notes

**I find spirulina, matcha, and even wheat grass to work well in this smoothie. 

Nutrition

Calories: 166kcal | Carbohydrates: 20g | Protein: 2g | Fat: 9g | Saturated Fat: 7g | Sodium: 73mg | Potassium: 212mg | Fiber: 4g | Sugar: 11g | Vitamin A: 60IU | Vitamin C: 61mg | Calcium: 57mg | Iron: 1mg

Find more healthy vegan recipes like these when you join The WonderMamas Meal Plan Membership!

Our Whole FoodPlant-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 Cinnamon Roll Smoothie

Vegan Raspberry Morning Smoothie

Nourishing Pear Smoothie

1 View0
Vegan Unicorn Smoothie Bowl
Vegan Unicorn Smoothie Bowl

Vegan Unicorn Smoothie Bowl

This healthy vegan unicorn smoothie bowl will turn any frown upside down!

If you ever wake up on the wrong side of the bed, I urge you to have a smoothie bowl for breakfast. Is there anything more fun than ice cream (healthy and cruelty-free ice cream) for breakfast?!

Not only will this smoothie bowl make a great breakfast, but it is also perfect for a quick healthy plant-based snack or dessert! Martin and I have had many nights when we made this gorgeous smoothie bowl after the boys went to sleep. Nothing like a smoothie bowl and Netflix date night!

This delicious unicorn smoothie bowl will come together in under 10 minutes with minimal ingredients that can be easily found at any grocery store.
Vegan Unicorn Smoothie Bowl

What you will need for this Vegan Unicorn Smoothie Bowl…

Ingredients Required:

Non-dairy Milk

Coconut Milk

Bananas

Strawberries

Almond Butter

Vanilla Extract (Alcohol-Free Option)

Shredded Coconut

Vegan Unicorn Smoothie Bowl

Vegan Unicorn Smoothie Bowl

All you need is 5-10 minutes and a blender to whip up this magical breakfast treat!
5 from 1 vote
Print Pin Rate
Course: Breakfast, Dessert, Snack
Cuisine: American
Keyword: quick, summer
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Servings: 2 servings
Calories: 347kcal

Equipment

  • Blender

Ingredients

Toppings

Instructions

  • Blend all together and then top with the listed toppings!
  • If your blender has trouble blending this, simply let the bananas thaw out for a bit and then blend again. Be sure to use the blender tamper if you have it!

Nutrition

Calories: 347kcal | Carbohydrates: 41g | Protein: 8g | Fat: 19g | Saturated Fat: 8g | Sodium: 61mg | Potassium: 839mg | Fiber: 7g | Sugar: 23g | Vitamin A: 423IU | Vitamin C: 59mg | Calcium: 202mg | Iron: 3mg

Benefits of…

Coconut Milk

  • Coconut milk is full of healthy fats that keep you fuller for longer which can aid in weight loss and limit those unhealthy snacks throughout the day! It is also rich in vitamins C and E which are well known for their antioxidant properties. Coconut milk is rich in electrolytes such as potassium, magnesium and phosphorous!

Bananas

  • Bananas are the BEST fruit source of vitamin B6 which helps our bodies to produce red blood cells, metabolize amino acids, remove unwanted chemicals from the kidney and liver, metabolize carbohydrates and fats, and maintain a healthy nervous system!

Almond Butter

  • Almond butter is a great source of magnesium, vitamin E, copper, riboflavin, and phosphorous. It is a great source of monounsaturated fat, protein, and fiber which are essential for heart health!
Vegan Unicorn Smoothie Bowl

Find more healthy vegan recipes like this Unicorn 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:

Vegan Cinnamon Roll Smoothie

Vegan Raspberry Morning Smoothie

Nourishing Pear Smoothie

574 Views0
super simple vegan pancakes
Super Simple Vegan Pancakes

Super Simple Vegan Pancakes (Oil-Free & Fluffy!)

These healthy Vegan Pancakes are just what you (and your family!) need for an amazingly delicious, nutritious and fun breakfast!

It is one of my favorite recipes to make around Easter time and it just brightens up the mood in the morning. It also goes AMAZINGLY well with a morning cup of coffee or tea.

Not only will these Super Simple Vegan Pancakes make a great breakfast and brunch meal, but they are also perfect for a quick healthy snack! It is thrown together in about 10 minutes and they are the best pancakes (Vegan or Non-vegan) I have ever tried. 

One huge bonus to these super simple vegan pancakes is that kids love them! My boys devour these faster than any other meal.

These delicious Super Simple Vegan Pancakes will come together in under 10 minutes with minimal ingredients that you already likely have stocked up in your kitchen. 
Super Simple Vegan Pancakes

What you will need for these Super Simple Vegan Pancakes:

Ingredients Required:

Whole Wheat or All-Purpose White Flour

Non-dairy Milk

Maple Syrup

Apple Cider Vinegar

Baking Powder (Aluminum Free)

Vanilla Extract (this one is non-alcoholic!)

Sea Salt

super simple vegan pancakes

Super Simple Vegan Pancakes

Just a few pantry staples and 10 minutes is all you need to whip these up for breakfast!
5 from 1 vote
Print Pin Rate
Course: Breakfast
Cuisine: American
Keyword: beginner friendly, Budget Friendly
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 4 servings
Calories: 172kcal

Ingredients

Instructions

  • Mix together the 1 cup flour, 1 tbsp baking powder and 1/4 tsp of sea salt first in a large mixing bowl.
  • Next, pour in the non-dairy milk, maple syrup, apple cider vinegar, and vanilla extract. Mix well until all the little flour bumps are gone (I like to use a whisk!). Add in the cinnamon now if using.
  • Heat skillet to medium-high heat and add in 1/2 tbsp of vegan butter (I love to use the vegan block brand). Do not add the pancake batter until the skillet is nice and hot.
  • Bring the heat down just a tad bit and then scoop out 1/4 cup of the batter and pour into the skillet. Let heat until bubbles appear in the middle of the pancake and flip. Cook on the other side until a light golden brown. Repeat until all the batter has been used up!
  • Serve with berries, slice bananas, maple syrup, or whatever else you wish! You can absolutely fold in berries and bananas as well. I will be posting a recipe for this very soon.

Nutrition

Calories: 172kcal | Carbohydrates: 34g | Protein: 5g | Fat: 1g | Saturated Fat: 1g | Sodium: 179mg | Potassium: 442mg | Fiber: 1g | Sugar: 8g | Vitamin A: 232IU | Vitamin C: 4mg | Calcium: 228mg | Iron: 2mg

 

Super Simple Vegan Pancakes

Find more healthy vegan recipes like these Vegan Pancakes 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:

Turmeric Tofu Scramble

Our Top 3 Favorite Overnight Oats!

10 Minute Vegan Waffles!

1 View0