Breakfast Archives - Natural goodness | Fuss free recipes everyone can make

Vegan frittata

Natural Goodness — Fri, 02 Apr 2021 15:38:30 +0000

Are you looking for a vibrant light yellow, turmeric free and delicious vegan frittata? this is your lucky day! I’ll show you how to make a delicious vegan frittata with a great consistency and taste!

Frittatas are a very common Italian dish made with eggs, vegetables and some meat. For this recipe we are using tofu with veggie stock powder and other spices to give it an “egg like” taste and a great combination of vegetables to make a delicious recipe!

If you are looking for something that “tastes like the real frittata” this is not a recipe for you :). I think this recipe tastes great and my Mexican family aproves lol so, if you want to try something new, keep reading!

For the vegetables, I’ve put specific measures that I use, but you can really add anything that you want. The key is not to leave your pan with at least 25 % of space for the tofu. Consider I am using a 26cm pan!

Some vegetables to consider are:

Cherry tomatoes
Spinach
Mushrooms
Peppers (red and orange give more taste)
Roasted carrots
Peas
Broccoli
Kale

Serving sides

Suggestions to serve this frittata:

Avocado slices
Sprinkling some chopped basil on top
Adding tabasco sauce
Your favorite bread (a toast is great!
Vegan butter

Storing the vegan frittata

You can keep it on the fridge for about 5 days
If you freeze, you can leave it for about 3 months. It won’t come out the same though! so consider doing this only if you really need it
It actually tastes better after a day, because the vegetables infuse the tofu. Remember that Tofu is quite bland, so it absorbs flavors
Eggless frittata

Vegan frittata without tofu?

Yes! you can follow Vegan Richa’s recipe for a frittata with chickpeas

Amazing tofu recipes

We hope you love this recipe as much as we do , it’s:

Easy, vegan and delicious!

A no egg, no turmeric frittata

Healthy and low calorie, low fat!

If you try this recipe, let us know! leave a comment, rate the recipe or tag a photo on our Instagram or Facebook with the tag #naturalGoodness! Get creative and make it unique, I love to see what you get up to when trying our recipes

Vegan frittata

Easy and delicious recipe for a vegan fritatta

Course Breakfast, Dinner, Lunch

Cuisine italian-inspired

Keyword frittata, Vegan

Prep Time 10

Cook Time 40

Total Time 50

Servings 2 people

Calories 250kcal

Cost 10

Equipment

Blender

Ingredients

400 g Firm tofu I like cauldron
1.5 teaspoon Veggie stock powder
2 tablespoon Yeast flakes
1/2 Red pepper
1/2 Orange pepper
1/2 Green pepper
1/2 Chopped onion
2 Minced garlic
300 g Muchrooms
1 tbsp Olive oil I like using extra virgin
1 teaspoon Chipotle flakes Optional
100 ml Water

Instructions

Chop all the veggies however you prefer. I chop them in smal squares so they are easy to eat
Preheat the oven at 140 degrees celsius or 284 fahrenheit
Add the olive oil to the pan, and then the veggies, let them sautee for about 10 minutes at medium fire
Meanwhile, blend the firm tofu, water, the veggie stock powder and the yeast flakes. Add the chipotle flakes if you want to make it a little spicy! You may need a bit more of water, or a bit less, you basically have to add water little by little to allow the tofu to become liquid!
It has to blend completely and look like a dense liquid. It will look mostly white, but once cooked it will have a light yellow color
You will need to cook this in the oven, so, if your pan cannot be put into the oven, you will have to move your veggies from the pan into a recipient that can be put in the oven
Pour the dense liquid into the pan (or the recipient you are using in the oven). Make sure you mix everything well, otherwise the veggies at the bottom will be a bit problematic!
Once everything is mixed, put it in the oven and let it be for about 40 minutes. But keep a close eye after 20 minutes! some ovens are way stronger and might burn the frittata
Let it cool down for 5 minutes so it get more solid and use a wooden spoon to cut it
Enjoy!

Video

https://youtu.be/mUXRg3U5_Js

Notes

Use firm tofu! extra firm or silken tofu might not work as good or too liquid for this recipe
You can try to add just a teaspoon of psyllium husk to make it a bit more solid, but this is rarely neccesary
Make sure you add just enough water for the tofu to be blended. If you add too much, you will end with a “liquid” frittata

The post Vegan frittata appeared first on Natural goodness | Fuss free recipes everyone can make.

Tortas de papa

Natural Goodness — Tue, 07 Jul 2020 18:50:09 +0000

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Tortas de papa is a traditional Mexican recipe that some think it is difficult, but, actually they are super simple to make! I made a vegan version of this recipe, because I particularly don’t like egg in potato patties and also because it was yet another experiment with psyllium husk!

Are you into Mexican recipes? look at our tamal de elote recipe or our sopes!

What are “tortas de papa”?

Tortas de papa (potato patties) is a very traditional Mexican street food. You will find them everywhere! they are so simple, yet so delicious and easy to make!

Traditionally, they’ll be made with eggs and a lot of times with some cheese. I wanted to make a vegan version, and I think they are very amazing! if you miss the cheese, and you are vegan, I suggest you add some vegan mozzarella to the recipe!

Let’s make potato patties! (tortas de papa)

So first get your 7 ingredients:

4 medium sized potatoes
2 tbsp vegan butter (we love Vitalite!)
2 tbsp all-purpose flour (I actually use spelt flour, feel free to do so)
1 teaspoon psyllium husks
1 teaspoon salt
1 teaspoon black pepper
1 tbsp olive oil or corn oil, or just butter, to coat the patties when roasting them or frying them

Put the potatoes to boil at medium fire. Leave them for about 30 minutes, but be mindful! check them at 20 minutes, if you can easily introduce a knife, they are ready. You don’t want to overcook the potatoes, they’ll make the patty a bit less solid (which is definitely not cool!)

Let the potatoes cool down or drain them and run cold water. This will make it easy to manage them. Once they are “cold enough”, peel them and mash them in a bowl.

Start by mashing potatoes, salt, pepper, and butter

Then add the psyllium husk, flour and integrate well

Form the patties and put them in an oven tray. You can also fry them in a pan at medium fire, just make sure the pan is very anti-adherent!

Add some oil to the patties using a rubber spatula

Put them in the oven for about 20 minutes at 200 degrees Celcious or 392 Fahrenheit. And yes, I don’t flip them! if you coat all the patty well, you shouldn’t need to flip them. Note that if you use a pan, you do need to flip them!

Enjoy!

We hope you love this recipe as much as we do , it’s:

A very traditional Mexican recipe
A vegan version of “tortas de papa” (vegan potato patties)
Easy to make and very delicious, you can also customise it!

Tortas de papa

A vegan version of this traditional Mexican recipe for tortas de papa!

Course Breakfast, Dinner, Lunch, Snack

Cuisine Mexican

Keyword Mexican Vegan, Potato patties, tortas de papa

Prep Time 20

Cook Time 30

Total Time 50

Servings 2 people

Calories 350kcal

Cost 4

Ingredients

4 Medium-sized potatoes
2 tbsp Vegan butter
2 tbsp All purpose flour You can use spelt flour as well
1 teaspoon Psyllium husks To hold them together
1 teaspoon Salt
1 teaspoon Black pepper
1 tbsp Olive oil To coat the patties or just use more butter!

Instructions

Put the potatoes to boil for about 30 minutes at medium heat. When you can introduce a knife "easily" you know they are done. Don't overcook it! it will make the patties a bit sluggish
Leave the potatoes to cool down, or if you are very hungry like me, just run some cold water over them and remove the skin! You can fry it separately if you don't want to throw it away)
Put the potatoes in a big bowl and mash them
Integrate first the butter, pepper, and salt
Continue with the psyllium husk and flour
Form the patties and put them in an oven baking tray
Coat them with oil or butter
Put them in the oven for about 20 minutes at 200 degrees Celcious or 392 Fahrenheit
Enjoy!

Video

https://youtu.be/xb0zjZwQN9g

Notes

These are as delicious as the normal potato patties that use egg! I would say that I like them even more as I don’t like the flavor of egg mixed in a pattie
You can add your own toppings, I normally love to mix them with some coriander, chopped tomato or cucumber, etc
Calories depend on the size of the potatoes and the specific flour/butter/oil you use!

The post Tortas de papa appeared first on Natural goodness | Fuss free recipes everyone can make.

Sopes

Natural Goodness — Fri, 03 Jul 2020 15:27:08 +0000

It turns out that sopes are one of the most traditional Mexican recipes! you find them everywhere in Mexico. So, if you are a Mexican living abroad, or a tourist that tried them, this is definitely one of those foods you will want to have again! and guess what? they are super simple to make, only 3 ingredients and about 15 minutes to make this delicious sopes!

What are them, anyway?

Sopes are made from the same “dough” that corn tortillas are made (masa harina). They are just a thicker version that is usually also smaller and that has some “cup” like form. They basically have a border so they can hold other food on them. Btw… How do you pronounce sope?… so – pe. The first part so it is like when you say “so, what are we having for dinner” the pe part you pronounce like when you say “perhaps”.

They are part of a bigger category we call antojitos Mexicanos they are also known as picaditas in Tierra Caliente, Guerrero. In Mexico City (my hometown) they are in most places circular and relatively small, but in other restaurants they are long and they are even made of blue corn masa harina!

The amount of calories in sopes is about 120 kcal for this recipe (small sopes). Bigger sopes have way more calories, my friends. It depends a lot on the toppings, this is just for the corn base with the oil.

Sopes toppings

Refried black beans or just some mashed beans will work if you can’t find refried in your store. Note that the most traditional way to use them is to put them at the bottom of the sope and then add the other toppings
Onion, avocado, tomato in cubes
Lettuce and sour cream. I love sunflower sour cream on this, but you can use tofu sour cream if you want a lighter version
In some places, they use diced cooked potatoes
Some spiciness! I love adding either salsa roja, or salsa verde. You can also add pickled jalapeños or carrots!

Sopes recommendations

They keep well in the fridge for about a week, they may dry a bit, so put them in the microwave or a pan with some drops of water to warm them up
For masa harina, I recommend to buy either Maseca or Pan, although this last one is more recommended for arepas
As always… easy with the spiciness! add a little and then more and then decide if you want more

Do I seriously have to make them?

I think they are very easy to make! but if you don’t have enough time, you may find them in certain Mexican food grocers. In the UK, you can buy them in some restaurants like Mestizo or if you are in the US you may be able to order them from MexGrocer.

But seriously, give them a try! just buy some masa harina and the toppings and you will have quick sopes

Shall we make sopes, friends?

First get your ingredients, basically:

1 cup of masa harina. I recommend Maseca if you live abroad, or Pan, but it is not quite the same!
3/4 cup of water. Or as needed! it needs to have the consistency shown in the pictures below
Pinch of salt. OK to get scientific here, a teaspoon will do. This is optional, I actually rarely put salt!
1-2 tablespoons of vegetable oil
Toppings of your choice. Normally: refried beans, chopped onion, tomato in cubes, coriander, sunflower sour cream or tofu sour cream

Mix the masa harina, water and salt in a bowl. The consistency should be like this. While you make the sopes, add the oil to a pan and pre-heat at medium strength.

Create the sopes with your hands, or with a tortillera if you have one! I make them with my hands, it is super easy. The ingredients yield 4 sopes of the size you normally get in Mexico, basically think about dividing the masa into 4 equal parts and then give them form.

Once this has been done, you just have to rise the sides a bit to give them the proper form of a sope

Put the sopes in the pan and cover them with a lid so they are well cooked, no one wants raw sopes :P. Let them cook for about 5 minutes and then flip them for another 5 minutes

Enjoy

We hope you love this recipe as much as we do , it’s:

As Mexican as it gets, this is probably one of the most famous antojito Mexicano you’ll ever find!
Super customisable, add whatever topics you may like!
Easy recipe for sopes, sopecitos,

Sopes

Traditional Mexican recipe. One of the few you can find almost all across the country!

Course Breakfast, Dinner, Lunch, Snack

Cuisine Mexican

Keyword Mexican Vegan

Prep Time 5

Cook Time 10

Servings 4 sopes

Calories 120kcal

Cost 2

Ingredients

1 cup Masa harina Maseca is probably the best you can find abroad
3/4 cup Water
1 teaspoon Salt

Toppings (all optional, add your own!)

1 cup Refried beans
1/3 cup Cilantro
1/2 cup Sunflower seed sour cream or tofu sour cream
1/2 cup Diced tomato
1/2 cup Diced onion
1/2 cup Chopped lettuce
1/2 cup Pickled carrots/jalapeño chilies

Instructions

Get the ingredients
Mix them
Add 1-2 tbsp of oil to a pan and put it and preheat at medium heat
Form the sopes. You don't need a tortillera, but if you have one it might be helpful!
Once you have a sope, you can make them like "cups" by raising the sides a little bit
Add them to the pan and leave them to cook for about 10 minutes. Cover them with a lid. Flip at 5 minutes in and cover them again
Enjoy!

Video

https://youtu.be/jXiDKwCdA6I

Notes

Calories area approximate per sope and it only considers the sope, not the toppings!
This goes amazing with sunflower sour cream or if you prefer a seed free version, try tofu sour cream
Add refried beans, onion, avocado, tomatoes!
Serve them hot, they are not good cold!
They keep in the fridge for about a week, but they dry up. Add some drops of water and heat them in a pan or the microwave it this happens
They keep for months in the freezer, but the texture once unfrozen might be a bit different

The post Sopes appeared first on Natural goodness | Fuss free recipes everyone can make.

Tamal de elote dulce

Natural Goodness — Sat, 20 Jun 2020 11:35:16 +0000

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Tamales, oh tamales! Keep reading for the easiest and delicious 5 ingredient tamal de elote dulce recipe that you’ll ever find!

Into Mexican desserts? make sure you try Chamoy! Into desserts in general? check all our desserts here!

This post has some affiliate links from where I can earn a small comission at no cost for your. This helps me to keep creating great content for you!

Tamales are one of the most traditional Mexican dishes. You find them everywhere, and there are a lot of variations! One of my favorite are tamal de elote dulce. It is a dessert like tamal, used for breakfast, dinner, or simply as a snack. If someone is angry at you, make them some tamales and they’ll get happier (or at least, that’s what my grandma used to say :P).

A lot of people think that they are difficult to make, and that they can take a lot of time. This is because the most traditional way to make them involves using corn husks and a big “tamalera” which is a huge steamer. But you know how we love to break the rules and make things easier! so, by making a small batch (who needs 50 tamales anyway?) you can get this done in about 40 minutes! Follow us to know how to make tamal de elote dulce!

Let’s make tamal de lote dulce!

Get your ingredients:

5 cups of sweetcorn kernels (about 6 sweetcorn ears)
1 1/4 cup of cornflour. If you are in the US, this is my favorite. Just make sure you buy one that is actually corn flour and not “masa harina” or white corn flour. It has to be yellow corn flour!

1 cup of vegan butter (Vitalite is my favorite, feel free to use any butter that works for you)
1 cup of agave syrup or any other sweetener. To be fair, sweet corn is very sweet, so, perhaps start with 1/2 cup and add more if you need it. This one is my favorite from Amazon.

1 teaspoon baking powder
1 tablespoon ground cinnamon (Optional)

First. start by removing the end of the corn and the husks to facilitate removing the kernels

Keep the husks if you want to use them to steam the tamales. Put them in hot water to make them more manageable.

Put the corn straight and cut it with a sharp knife on a cutting board. Or even better, use a large bowl and remove the kernels inside the bowl. Trust us, people living with you will thank you for this. If they get angry about any mess… just give them some tamales, it is proven to make people happier!

Blend the corn kernels in a blender or a food processor. Here you should not blend them for like ages! maybe 30-40 seconds at medium speed, we do want to feel the kernels when we eat the tamal! a food processor would work better than a blender, but as you can see, I used my Nutri Ninja, without any issues!

Melt the butter and integrate the corn flour, vegan butter, agave syrup, baking powder and cinnamon in a bowl

Cornflour butter cinnamon

Now add the blended sweetcorn kernels. I find it easier to do it in a pot at a low fire, but it is up to you, integrating everything in a big bowl also works!

Tamal de elote dulce dough

Add the tamal dough to the husks or use aluminum foil or parchment paper to create rectangular tamales. I use about 8 tablespoons per tamal, if you want to use the corn husks to make them look like the tamales you would eat in Mexico, go ahead! I personally find that a bit more difficult, and I know that in some places it is not easy to find the corn with the husks! so I tried wrapping them in parchment paper and aluminum foil and it worked just fine!

Put them in a steamer. Note that you do not need a fancy tamalera for this a normal steamer will work!

Make sure you cover the steamer and let them cook for about 25 minutes. Check them at 15 minutes! we don’t want overcooked tamales. I know some recipes call for more than 1 hour. But this heavily depends on your steamer, and the strength of your stove. You know they are ready when the dough is solidified and it does not stick to the husk or the parchment paper, so check them periodically!

Unfold, fall in love, and prepare to eat!

Enjoy!

Also, hello rectangular tamal de elote dulce:

Tamales FAQ

Can I use parchment paper to make tamales? Yes, and also aluminum foil
How much dough do I put? As much as you want! OK no… I put about 8 tablespoons for each tamal, that’s a “small tamal” but I like them small so I can eat like 10
What’s the best vegan butter? I love Vitalite I hope they have it where you live!
How to reheat tamales? You can put some drops of water on top of it and put it in the microwave for about 40 seconds, or in a pan at a medium fire
Can you freeze tamales? Yes, but they will not be the same. They should last months in the freezer!
How long will they keep in the fridge? About a week! but after 2-3 days, they’ll become drier, just add some drops of water and put them in the microwave if this happens

We hope you love this recipe as much as we do , it’s:

Just like the original recipe of tamal de lote dulce! but vegan!
Simply delicious for breakfast, lunch, dinner, as a dessert!
One of the most traditional Mexican recipes!

Tamal de elote dulce

The easiest way to make Mexican tamales!

Course Breakfast, Dessert, Dinner, Lunch, Side Dish

Cuisine Mexican

Keyword Tamales, Vegan tamales

Prep Time 15

Cook Time 25

Servings 20 people

Calories 250kcal

Cost 15

Equipment

Blender

Ingredients

4 cups Sweetcorn kernels Approx 5 ears of seetcorn
1 1/4 cup Corn flour
1 cup Vegan butter
1 cup Agave syrup Or another sweetener of your choice
1 teaspoon Baking powder
1 tablespoon Ground cinnamon Optional

Instructions

Cut the end of the corn and remove the husks
If your corn had husks and you want to use them to make the tamales, put them in a big bowl of hot water. This will make them much more manageable when adding the tamal dough!
Using a knife, remove the kernels by putting the corn standed up in a large cutting board, or preferably inside a big bowl to keep the kernels from going all over the kitchen. Trust us, people living with you will tahnk you for not making a huge mess! (although offering them tamales can alleviate any issues if they get angry at the mess)
Blend the sweetcorn kernels for about a minute. If you have a food processor, it will also work. The trick is not to blend them too much! we want to feel the corn kernels when we eat the tamal!
Meanwhile, integrate the cornflour, butter, agave syrup baking powder and cinnamon in a bowl
Integrate the sweetcorn kernels with the dough. You can do it in a pot at a low fire to facilitate the process
You can use corn husks to wrap the tamales and prepare them for boiling. If you don't have them, feel free to use parchment paper or aluminum foil. Whatever method you use, the key point is to wrap them very well so the dough don't get moist from the steamer! Add about 8 tablespoons to make each tamal
Put the tamales in a steamer. Yes! you don't need a fancy tamalera for this!
Make sure you cover the steamer!
Let them cook for 25 minutes. Check them at 15, just to make sure they don't overcook!
Enjoy!

Video

https://youtu.be/xXFWK2SzCO4

Notes

Only 5 ingredients are the base! if you don’t live in Mexico, this recipe will suit you very well, because it does not require a tamalera and I even tested if you can make them without wrapping them in corn husks!
Yep… they are calorie-heavy! It also depends a lot on the size of the tamales that you make. I am putting a very rough estimate of calories due to this
This is my favorite vegan butter, it tastes sooo good! I hope you can find this or a good one near you

The post Tamal de elote dulce appeared first on Natural goodness | Fuss free recipes everyone can make.

Vegan banana oat pancakes

Natural Goodness — Mon, 01 Jun 2020 20:48:55 +0000

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Vegan pancakes are tricky because you don’t have eggs… says someone who has not tried these pancakes! and talk about convenience, only 3 ingredients as a base, and 2 optional.

Vegan banana oats pancakes

Let’s face it, we all love pancakes! I get the craving very often, but I’ll be honest, I do not enjoy using normal flour, I feel it is sooo unhealthy! so, I decided to find the right proportions to make pancakes using oats, bananas and milk. Voilá! those are the base ingredients!

Let’s make vegan pancakes!

You’ll need: oats, ripe spotty bananas, plant based milk and psyllium husk if you want them fluffier!

First, blend the oats until they become “flour”

blending oats

Then, add the bananas and the milk, (optionally, the psyllium husk for more fluffiness) and blend until they integrate very well. At this point, pre-heat a pan at low fire, with most of your coconut oil, if you are using it. Do not use a high fire, as it’ll burn the pancakes! Also, your pan needs to be really good non-stick if you are not using oil, otherwise, it’ll … stick

Banana oats in blender

Add the mix to the pan, distribute it to get your desired size, and cover it with a lid. Leave them to be for about 3 minutes.

lid pancakes pan

You know they are ready to be flipped when they look like this. So go ahead, put some extra oil and flip them carefully!

flipping pancakes

Once flipped, you can increase the strength of the flame and leave them for another minute or so, to finish cooking them.

Enjoooy!

naked vegan pancakes

Vegan banana oats pancakes recommendations!

I keep repeating this… but dooo use oil if you have an old pan. I have tried to skip it on my old pan and trust me, they stick and they are then very difficult to wash u_u
Dooo use a lid and low fire to start with. that’s the key to the perfect golden brown color! and to not burn them
Patience, my friends! you do need to wait for 3-5 minutes at low fire so they cook properly and turn perfect
Psyllium husk only makes them fluffier, no need to add it if you don’t have!
Feel like you need vegan protein pancakes? then, have a look at our recipe flourless protein vegan pancakes!, or simply add a scoop of Vivo life protein or your favorite protein to this recipe!

We hope you love this recipe as much as we do , it’s:

Easy, healthy, flourless, eggless delicious!
Only 3 ingredients as a base, talk about being a no-fuss vegan!
Customizable, add fruit, syrup, chocolate chips!
This is a 3 ingredient banana oat pancakes recipe!
If you make your own milk and skip the oil, it is a vegan WFPB pancakes recipe!

Vegan banana oats pancakes

Easy and delicious vegan pancakes!

Course Breakfast

Cuisine International

Keyword Plant based, Vegan, vegan pancakes

Prep Time 10

Cook Time 20

Total Time 30

Servings 2 people

Calories 425kcal

Cost 4

Equipment

Blender

Ingredients

2 Large ripe banana
1 cup Oats
1 cup Soy milk Any plant based milk will do! Make your own for WFPB!
1 tbsp Coconut oil Or any other oil of your choice. Optional, skip for WFPB!
1 teaspoon Psyllium husk Optional, to make fluffier pancakes

Instructions

Preheat a non-stick pan at medium-low fire and add most of the oil. If you are not using oil it definitely has to be a very good non-stick pan! otherwise, trust me it will stick!
Put the oats in the blender. Blend for about a minute at medium until they become very fine, like a flour.
Add the banana in small pieces the milk and the psyllium husk if you are using it. Blend for about 30 seconds until they are well integrated.
Add the mixture to the pan and cover the pan with a lid. This is very neccesary to allow the pancake to cook properly without burning it!
Leave it to cook for about 3 minutes. It is very important that the fire is not strong, otherwise it'll burn one side of the pancake.
You know you are ready to turn it, when the pancake looks cooked, like in the picture
Add a little bit of oil on top of the pancake, unless you are using a good non-stick pan
Turn carefully the pancake. At this point, you can increase the fire, and leave it for about a minute to finish cooking it, you need to put the lid again!
Top it with honey, fruits, or anything that you fancy and enjoy!

Video

https://youtu.be/X4zMhswdYHg

Notes

Calories come from this site
If you do not use oil, this is a very healthy vegan banana oats pancakes!

The post Vegan banana oat pancakes appeared first on Natural goodness | Fuss free recipes everyone can make.

Vegan enchiladas

Natural Goodness — Wed, 18 Mar 2020 21:28:33 +0000

So, the other day I had a delicious cauliflower and, since you can do everything with them, guess what! I made a delicious sauce for a vegan enchilada.

Coriander, avocado, and onion made the delicious sauce, I have put some scrambled tofu inside and it turned just delicious!

What is special about this enchilada?

Cauliflower is full of benefits, it is another way to include more veggies in your diet!
The mix of ingredients make it taste a bit different than most chili based sauces. This should be good for people who don’t like spicy sauces on enchiladas

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Vegan enchilada

Healthy vegan enchilada

Course Breakfast, Dinner, Lunch

Cuisine Mexican

Keyword enchilada, Mexican Vegan, Spicy food

Prep Time 10

Cook Time 10

Total Time 20

Servings 2

Calories 400kcal

Cost 5

Equipment

Blender

Ingredients

400 g Cauliflower (a medium cauliflower, basically)
20 g Coriander
1/2 Medium-sized avocado
1/2 tbsp Veggie stock powder
1/2 Medium-sized onion
2 Bird's eye chilies
1/2 Orange pepper bell for decoration Optional
2 Chopped garlic Optional
1 cup Water

Instructions

Boil the cauliflower for about 10 minutes
Chop the onion and the chilies
Put the chilies and the onion in a saucepan with 2 tbsp of water or 1/2 tbsp of oil until they caramelize
put all the ingredients into the blender
Prepare a burrito with your preferred filling. We love them with tofu scramble!
Add the sauce on top of it, and enjoy it!

Notes

Coriander makes this sauce amazing!
Calories are very relative, depend on what you put on your burrito!
Be careful with the chilies, they can be very, very spicy!

The post Vegan enchiladas appeared first on Natural goodness | Fuss free recipes everyone can make.

Vegan chilaquiles

Natural Goodness — Sat, 07 Mar 2020 12:21:49 +0000

I have been making chilaquiles almost since I started liking plant-based food. I think they are delicious and a very filling way to start your day! Depending on the totopos that you choose to use, they can even be healthy

I am using my salsa roja recipe, along with my vegan sour cream recipe and I have cut my steak recipe into small pieces to add it instead of chicken, I have also substituted lentils with chickpeas so it has a lighter colour :).

And in regards to totopos, I like Manomasa tomatillo’s version! they taste very nice and they are relatively healthy.

Vegan chilaquiles

Vegan version of this classic Mexican dish

Course Breakfast, Dinner, Lunch

Cuisine Mexican

Keyword Chilaquiles, Mexican Vegan, Vegan

Prep Time 20

Cook Time 50

Total Time 1 10

Servings 2

Calories 600kcal

Ingredients

1 cup Mexican red sauce (see link below)
1/2 cup Vegan sour cream (see link below)
100 g Mexican seitan steak (see link below)
50 g Totopos (We like Manomasa tomatillo)
50 g Cooked beans (as a side, we like black beans)

Instructions

Cut the steak in whatever way you like. I sometimes like to cut it into small pieces
Add the totopos to a plate, then the sauce and at the end the sour cream
Put the beans in a small pot and add some extra red sauce
Enjoy

Video

https://youtu.be/1GBeOGnp1P8

Notes

Mexican salsa recipe
Sour cream recipe
Mexican steak recipe (substitute lentils with chickpeas to make it lighter)
This is a very filing recipe and full of calories, I suggest to have it ocassionally rather than on regularly
Calories are approximate. They depend on the totopos, and the amount of salsa/sour cream

The post Vegan chilaquiles appeared first on Natural goodness | Fuss free recipes everyone can make.

How to make chia pudding

Natural Goodness — Sun, 13 Oct 2019 18:37:11 +0000

Do you know how to make chia pudding?
It is a very simple and nutritious breakfast or dessert!
If you have tried it in a restaurant and thought: “oh this must be complicated” we are here to tell you that it is super easy!

Chia seeds are very nutritious and a source of protein. This breakfast has approximately 12g of protein which, OK, is not a lot, but it is super light, so you can have a second-round if you need that extra amount of protein!

If you are curious, chia seeds were used long ago by Aztecs and Mayans, back in the day. More details of its benefits can be found in this article from Healthline.

Do you like more savory breakfast? Try our delicious scrambled tofu Mexican style

Now the recipe!

How to make chia pudding

Simple chia pudding recipe

Course Breakfast, Dessert, Dinner

Cuisine International

Keyword chia pudding, how to make chia pudding, Vegan

Prep Time 10

Resting time 3

Total Time 3 10

Servings 1 people

Calories 190kcal

Cost 2

Equipment

Just your hands!

Ingredients

1/4 cup Chia seeds
3/4 cup Plant-based milk (we recommend soy for the protein)
1 teaspoon Ground cinnamon optional, but highly recommended!
1/4 cup Frozen fruit optional
1 tbsp Cacao nibs optional
1 tbsp Maple syrup optional

Instructions

Add the chia seeds the milk, the cinnamon, and the fruit to a glass and mix it well
Wait for about 3 hours until it, well, looks like pudding many recipes say it needs more than 5 hours, but in my experience 3 is enough
Garnish with cacao nibs

Video

https://youtu.be/VqCSl6xs22E

Notes

Thicker milk, makes it take more time to turn into “pudding” hence also the recommendation of using soy milk, instead of other full fat milks, such as coconut full fat, or oat milk which tend to be ticker
Ground cinammon is a great addition! give it a try
I suggest that you try it without any sugar, you can add later maple syrup if you feel you need the sweetness!

The post How to make chia pudding appeared first on Natural goodness | Fuss free recipes everyone can make.

Flourless oat banana protein pancakes

Natural Goodness — Tue, 20 Aug 2019 22:24:54 +0000

This delicious flourless oat and banana pancakes are super easy to make and will fit perfectly into your healthy lifestyle! Talk about fulfilling your fitness goals!

Vivo life protein is great, it is so easy to mix with other stuff! Go to their website for more inspiration!

Feel free to use other types of pea protein, I cannot guarantee results with other types of protein

If you try this recipe, please remember to comment at the end! If you are looking for savory breakfast options, check our awesome scrambled tofu Mexican style!

Flourless oat banana protein pancakes

Delicious oat, banana and protein pancakes

Course Breakfast

Cuisine American

Keyword Flourless vegan pancake, High protein

Prep Time 5

Cook Time 12

Servings 1 people

Calories 350kcal

Cost 6

Ingredients

1 scoop Scoop Vivo life protein (caramel maca flavour). You can substitute with protein powder, obviously it needs to be "sweet" protein powder. Vanilla pea protein, for example
1/2 cup porridge oats
1 Large ripe banana
100 g Berries for toppings
1/2 cup Plant-based milk (we like soy milk)
1 teaspoon Cinnamon

Instructions

add all the ingredients into the blender
Blend until smooth
Heat at medium fire a non-stick pan (or a cast iron pan)
This will be enough for 3 medium-sized pancakes, but 26cm pan can only hold 2 at a time, so put two of them and sparse them evenly in the pan using a rubber spatula
Cover the pan with a lid and let it cook for about 6 minutes
Flip the pancakes and cover them again for around 2 minutes
Do the same with the remaining dough
Stack the pancakes and add some berries between them
Enjoy!

The post Flourless oat banana protein pancakes appeared first on Natural goodness | Fuss free recipes everyone can make.

Protein nice cream oats bowl

Natural Goodness — Mon, 17 Jun 2019 21:36:02 +0000

Are you looking for the perfect breakfast? We believe that this protein nice cream oat bowl is one of the best options! We had to kill a unicorn in order to give this that marvellous colour, but we believe it was for a good cause! OK, that was a bad joke, obviously, no animal was injured in the making of this dish

vivo life nicecream

We think that this recipe makes a perfect breakfast! It contains around 35g of protein, healthy fats, omega 3 and it is very filling!

This recipe is also quite good for the summer when you want to have something refreshing instead of warm!

You might be wondering, what is nice cream? It is basically a frozen banana with other toppings. If you want more ideas, you can find a full post here.

I use Vivo life acai and blueberry protein, it is probably the best tasting protein in the market!

Have you tried whey protein? If I am honest I never really enjoyed the taste. It is too “chewy” and soo difficult to blend. Then I started trying plant-based proteins, starting with normal pea-protein, which actually tastes great with savoury dishes and it is much easier to mix it with water. I also tried rice protein, and it as well goes great with some savoury dishes.

However! When it comes down to “sweet” dishes like my morning oats, even though, plain pea-protein can do a good job, I find Vivo life acai and blueberry just incredibly awesome for sweet stuff.

Do you want to find out more about Vivo life protein? Check out their website!

It goes very well with our nutty turmeric latte!

Although I love it for breakfast, this protein nice cream is a very healthy option for dinner, too! I particularly enjoy it during summertime!

We hope you love this recipe as much as we do , it’s:

Quick, healthy, easy and delicious!
Full of protein (35g protein breakfast!)
Customizable! try with strawberries, mango, kiwi, any fruit you can think of or raw cacao!

Oats bowl with Nice Cream

One of the most delicious and healthy breakfast you can have. No unicorns were killed in the making of this!

Course Breakfast

Cuisine Vegan

Keyword High protein, Vegan

Prep Time 10

Cook Time 0

Total Time 10

Servings 1 people

Calories 450kcal

Cost 3

Equipment

Blender

Ingredients

1 Frozen banana
1/2 cup Frozen berries (I use a mix of blackberries and raspberries)
1 scoop Vivo life protein Acai/Blueberry Optional
1 cup Oats
2/3 cup Plant-based milk (I use oat milk or soy milk)
2 tbsp Peanut or almond butter (optional)
10 Hazelnuts Optional
2 tbsp Hemp seeds/Chia seeds (get creative here!)

Instructions

Put the banana, raspberries, 1/3 of a cup of the plant based milk and the scoop of protein in a blender
Blend until it is smooth, this is often called "nice cream"
Add the oats to the bowl and 1/3 of a cup of the plant based milk
Add the nice cream to the bowl
Add the peanut butter, the hazelnuts and the hemp seeds

Notes

Calories are approximate. They depend on the size of the banana, the exact amount of berries, etc.
I really recommend Vivo life protein, it tastes very good and it is super easy to use on many recipes
This is a high-protein breakfast, it has around 35g of protein
You can use other protein powder, but I do not guarantee that it will taste great! I have tried with normal pea protein for decent results
Experiment with your favorite oat toppings! I have tried using dates, banana, apple, pecans, etc.

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