Posts Tagged ‘vegan’

Healthy Pancakes for Kids

Thursday, August 7th, 2014

Healthy PancakesPancakes are a favorite breakfast food in our family.  Although well aware that traditional pancakes are not a very healthy way to start the day, I decided to experiment in the kitchen to create a healthier version of pancakes that my kids would still enjoy. Here is the winning recipe:

1 cup of oatmeal
¾ cup of milk (whatever type of milk your family uses: cow, goat, coconut, soy, almond, etc)
1 Tablespoon Hemp Seed
1 Tablespoon Maca Powder
2 eggs (if you don’t eat eggs, you can substitute chia seeds)
2 dates
½ teaspoon vanilla
Sprinkle of cinnamon
Coconut oil (for cooking in pan)

Healthy Pancakes



Throw all ingredients except coconut oil into a blender. Blend on medium speed for approximately a minute or until pancake batter is smooth.

Melt small amount of coconut oil in pan over medium heat. Scoop the batter onto the pan, using approximately 1/4 cup for each pancake. Brown on both sides and serve topped with your favorite fruit.

Recipe yields about 6 pancakes.

Extras: And just for fun you can play with the recipe and try adding in various ingredients to alter both flavor and nutritional value.

  • Cacao nibs
  • Banana
  • Nuts such as almonds, walnuts, or pecans
  • Seeds such as pumpkin or sunflower
  • Coconut flakes
  • Also try topping with cashew nut cream. Yum!

Sarah is a crunchy mama to three boys with a fourth on the way. Her family feels blessed to currently live abroad in the Netherlands and enjoy exploring all it has to offer. 

Tasty Tuesday: Breakfast Pumpkin Smoothie

Tuesday, March 26th, 2013

People often ask me what I eat for breakfast before going on a run. One of my current favorites breakfasts has been a Pumpkin Smoothie*. It’s hearty enough to fuel a long run, but goes down quick and easy. While it’s vegan and gluten-free, it’s certainly not lacking in nutrients or flavor. Check it out!



1 cup of almond milk

1/4 cup rolled oats

2 tablespoons chia seed gel (basically chia seeds soaked in water; awesome fuel for any activity!)

1/2 cup canned pumpkin

1/2 frozen banana (I pre-peel bananas, cut them in half, and place in small baggies to freeze. They are ready to pop in a smoothie straight from the freezer)

2 dates, pitted

1 tablepoon maple syrup

generous sprinkle of cinnamon

dash of giner and nutmeg

3 ice cubes


Soak oats in almond milk for at least 1 hour in the refrigerator. (Quick Tip: I usually soak mine right before bed time so they are ready to right when I wake up). Add all ingredients into blender and blend on high until creamy and smooth.

YUM! I really look forward to waking up to this smoothie. It’s sooo good!!


*Adapted from Oh She Glows 

Tasty Tuesday: Vegan “Cheese Tease” Sauce

Tuesday, December 11th, 2012

Many moons ago, when hubby and I were dating, one of our favorite snacks was tortilla chips with cheese queso dip. Believe it or not we would buy a brick of Velveeta cheese, melt it in the microwave, and add a jar of salsa. You know that brick of cheese I’m talking about…the one you question if it is actually food or some strange edible plastic….eewww!

Once we became more conscientious about our health, we definitely stopped eating Velveeta cheese all together. I will admit though I missed eating queso dip. That is until I discovered an awesome vegan substitute that is made entirely of WHOLE FOODS! And as a bonus I can whip it together in less than 10 minutes! Seriously less than 10 minutes for a delicious, homemade, healthy, vegan, nacho cheese substitute. This recipe originated from the Vitamix recipe collection, however I have seen several variations of it floating around since I first discovered a few years ago. After experimenting a bit, the version I share below is not only my favorite, it’s also the easiest/fastest method.

I have made this cheese tease dip for non-vegan foodies and they have LOVED it. In fact most of the time they are SHOCKED when I finally divulge the ingredient list to them. You can enjoy this Cheese Tease Sauce as a dip for tortilla chips. Or poured over broccoli or mashed potatoes. Or drizzled over a fajita. Or mixed with noodles for a dairy-free mac-n-cheese. There are so many possibilities for this yummy sauce. It’s equally tasty hot or cold.

I hope you enjoy this Cheese Tease Sauce as much as I do. Actually my belly is about to explode right now from enjoying it a little too much this evening, lol! 🙂


1 cup  water

2 tablespoons lemon juice

1 roasted red pepper*

2/3 cup  whole raw almonds

1 1/4 teaspoons onion powder

1/4 cup  nutritional yeast

2 teaspoons sea salt


Put all ingredients into a blender and blend at high speed for approximately 3 minutes. See, easy-peasy just like I promised it would be!

*Red peppers are super duper easy to roast yourself. I roast mine in our toaster oven.



Tasty Tuesday: Spicy Maple Pecans

Tuesday, December 4th, 2012

These pecans make a wonderful holiday treat that is both vegan and gluten-free! They are the perfect blend of spicy and sweet flavors…just enough heat in the cayenne pepper that is balanced by the sweetness of the maple syrup. Plus I promise they are super-duper easy to make!

You want to be sure to use high quality ingredients for this recipe….especially when it comes to maple syrup. Check out the ingredients on your syrup bottle; most mainstream brands don’t actually have any maple syrup in them. They are basically maple flavored high fructose corn syrup. If you make the switch to pure maple syrup, your taste buds with thank you! The delicious sticky sweetness of real maple syrup cannot be beat.

This recipes calls for only 6 simple ingredients and takes less than 10 minutes to make. They are a great snack to bring to a holiday party. Another fun idea is to package them in a glass container with a pretty bow as to give as a gift to someone special. Pecans can be kind of pricey so be sure to shop around to find a good price. I found the best price at Costco at $6.50lb.


2 tablespoons coconut oil

2 1/2 tablespoons maple syrup

1/4 teaspoon cayenne pepper

2 cups pecan halves

3 teaspoons cinnamon

1/2 teaspoon sea salt


  • Melt coconut oil in large pan over medium-low heat.
  •  Stir in maple syrup and cayenne pepper. When thoroughly mixed, add pecans.
  • Allow to cook about 5 minutes, stirring frequently to ensure pecans are well coated in the oil. Watch carefully because pecans (and nuts in general) can burn very easily.
  • Remove from heat. Add cinnamon and salt and stir to evenly coat.
  • Place nuts single layer on wax paper to cool.



Tasty Tuesday: Vegan, Gluten-Free, Apple-Berry “Pie”

Tuesday, November 20th, 2012

This is “pie” is a great alternative to make for those that cannot have gluten and/or dairy. It’s so delicious that I promise you won’t even miss the butter or flour! It definitely satisfies a sweet tooth, but without the heaviness found in many pies. It’s a light, yet fulfilling dessert choice…plus it’s super easy to make! Additionally it’s healthy enough that you won’t feel guilty when you have a piece for breakfast the following morning. 🙂


1 cup old-fashioned rolled oats

1/2 cup chopped walnut

1/2 teaspoon baking powder

1 tsp ground cinnamon

2 tablespoons ground flaxseed

pinch of salt

1/2 cup maple syrup

1 cup almond milk

1 teaspoon vanilla extract

2 tablespoons coconut oil, melted

2 ripe bananas, peeled and sliced

1 apple, peeled and diced

1 cup berries of choice (raspberries, strawberries, blueberries, or blackberries. Even cranberries will work, but I would suggest mixing 1/2 a cup of cranberries with an additional 1/2 cup diced apple to balance out the tartness of the cranberry).


1. Preheat oven to 375. Lightly grease pie pan with coconut oil.

2. Mix dry ingredients in a bowl. Set aside.

3. Combine wet ingredients in a bowl. Set aside.

4. Arrange banana slices along bottom of pie pan in a single layer.

5.  Top bananas with other fruit mixture.

6. Sprinkle the oat mixture evenly over fruit.

7. Pour wet ingredients over the top.

8. Sprinkle with additional cinnamon if desired.

9. Bake for approximately 45 minutes. Allow to cool about 15 minutes before serving.

I have made a few variations using different mixtures of berries. My hubby likes apple-cranberry best and my kids seem to like apple-blackberry the best. Experiment to see what flavor combination your family likes best. 🙂 ENJOY!