Normal brownies are great, but I don’t like cooking with normal flour. Call me crazy but what is that thing about having to bake it to taste it? (you folks know that you can’t eat raw dough, right? lol). On the other hand… if you use almond flour, you can actually taste the batter :). Thank me later for that tip.

These brownies are: vegan (or vegetarian if you add milk chocolate chips), gluten free, fudgy, rich and easy to make.

How to make flourless peanut butter brownies

Get the ingredients ready

Add the milk first to the blender

Place the remaining ingredients except from the nut butter

Blend until completely smooth.

Place the batter in a small baking tray and smooth it using a silicon spatula. Add the chocolate chips in this step (optional, but I highly recommend it even if you are planning to use peanut butter).

Use a chopstick to get the butter into the mix, and make some waves until you make a nice pattern

Put the tray in the oven for about 30 minutes and then wait for about 20-30 minutes. If you have patience (I know I don’t…) let it air properly, if you want it faster put them in the freezer, this will cool it down quicker, but the results might not be as good because there is no ‘air’ going through the brownie and it could compress it a little bit. If it’s cold outside (think UK winter) leave it outside for 10 minutes and then put it in the freezer for 15. Otherwise, you will have to wait 20-30 minutes to cool down before cutting it!

Enjoy!

Other options

I made this recipe originally thinking of peanut butter brownies, but quite frankly I love them with chocolate chips as well! Just substitute the peanut butter with your favourite chocolate chips and you will get also delicious brownies like these ones.

You can also add whole nuts or whatever you consider delicious in your brownies.

Are you looking for other chocolatey recipes? how about a vegan mug brownie? or you can try this delicious 3 ingredient peanut butter cookies.

Flourless vegan brownies FAQ

• How long do they last?
• They last at least 7 days outside the fridge. But I tend to eat them within 2 days because they start to dry out after 2 days. They will last longer in the fridge.
• Can I use normal flour?
• Not for this recipe as the proportions will be very different
• Why does it take longer in the oven?
• Because I am using almonds which have a significant amount of fat, they would ‘burn’ -or at least that has been my experience- if you cook them at higher temperature, hence the 150 degrees (300 Fahrenheit) needed which is lower than the normal temperature used for other recipes
• How do I store them?
• Preferably in a sealed container in the fridge, but they will be fine a few days outside
• Are they healthy?
• I am getting away the ‘healthy’/’not healthy’ culture because not everything needs to be healthy, these are indulgent, rich and probably with more calories than normal brownies because I am using almond flour! If you have celiac, I hope you like this recipe! It does have a lot of healthy fats and generally healthy foods though
• Are they gluten free?
• Yes these brownies are gluten free!

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

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Vegan flourless peanut butter brownie

Simple vegan flourless peanut butter brownie

Course Dessert

Keyword brownie, flourless, Vegan

Prep Time 40 minutes minutes

Servings 4 people

Equipment

• 1 High speed blender Optional, will improve texture
• 1 Baking tray 25cm x 25cm or 10 x 10 inches (approx)
• 1 silicon spatula Optional, but very helpful to spread the batter

Ingredients

• 200 ml Soy milk It can be any milk
• 90 g Dates
• 50 g Cocoa powder
• 20 g Black treacle You can use maple syrup or other sweetener, it's optional, but only using dates might not make it sweet enough
• 50 g Peanut butter It can be almond butter, or any nut butter of your preference, preferably runny (oily). Pip & Nut is my favourite
• 25 g Almond flour
• 1 pinch Baking powder

Instructions

• Preheat the oven at 150 celsius or 300 Fahrenheit on fan mode
• Add the soy milk to the blender
  
• Place the remaining ingredients except from the nut butter
  
• Blend until smooth, it has to make a very thick batter
  
• Place the batter in a small baking tray
• Make it smooth using a silicon spatula
  
• Use a chopstick to get the butter into the mix, and make some waves until you make a nice pattern
  
• Put the tray into the oven for about 38 minutes
• Let it rest for about 20, or even wait and put it in the fridge before cutting it (hardest part!)
  
• Enjoy!
  

Video

https://www.youtube.com/watch?v=mF_4o0h4SdA

Notes

• Emphasis on ‘runny’ peanut butter or almond butter. Almond butter feels less runny even if it is supposed to have more fat, but it also works as you can see on the pictures
• You can use date syrup, maple, and other things to make it more sweet, but I think molasses give it a great taste and texture
• You can also use chocolate chips if that’s your thing
• Milk goes first, then the rest of the ingredients or they could get stuck
• The oven needs to be at relatively ‘low’ temperature (150 celsius or 300 Fahrenheit) because otherwise it can burn, and it takes a bit longer on the oven. That’s one disadvantage of using almond flour
• The batter needs to be very think! if it is runny, it will probably not work and something may have gone wrong with the ingredients. Add more almond flour if this happens

The post Flourless peanut butter brownie appeared first on Natural goodness | Fuss free recipes everyone can make.

This vegan keto bread is tasty, easy to make, and high in protein! You can use it for whatever calls for small buns.

Disclaimer: This post has affiliate links that help me to earn a small commission at no cost to you.

Is this bread really keto?

Well, my friends, is as keto as it can! Psyllium husk is a soluble fiber, so most of it will not be digested. Although you should take it into account when counting calories, as part of it can be absorbed by your body. Read this article about fiber from Healthline to learn more.

You can substitute peanut flour with sesame flour or almond flour. They fit a bit better keto macros, because they have less carbs and less protein. But I like peanut flour so I made it with it.

Consider that you can probably have only one or two of these buns per day! I am not an expert, but maybe it would be too much protein/carbs if you have more. In any case, this are supposed to be eaten in moderation!

Let’s make this high protein bread!

First, get your ingredients:

• 2 oz Peanut flour
• 1 tbsp Psyllium husk
• 1 teaspoon Baking powder Fresh, otherwise it might not rise
• 2 tbsp Apple cider vinegar
• 2/5 cup Boiling water

Preheat the oven at 350 ° Fahrenheit or 180 ° Celcius. Use the fan option

Mix all the dry ingredients first (peanut flour, psyllium husk and baking powder)

Add the 2 tbsp of apple cider vinegar

Add the boiling water

Integrate with a spoon

Knead the dough for about 2 minutes

Form the buns. Divide into 4 equal (ish) parts and create spheres, then put them in a traybake, but make them a bit flat like in the next picture

Put the tray in the oven and leave it for about 20 minutes

Check the buns and make sure the outside does not look burn, try to put a toothpick inside. If the crust is too hard, turn the oven off. In any case, leave them there for another 20 minutes

The inside should be cooked and look like this. Taste one and if it is not gummy, you are done! if it is, then leave them in the oven for another 10 minutes, but turn the oven off

High-temperatures will just burn the bread. If the bread is coming too dry, then try leaving them for longer next time at a lower temperature. This is not exact science, it depends on your oven

Enjoy!

Recommendations

• You can use almond flour if you want white buns
• Feel free to add other dry ingredients in small quantities to give it some flavor. I use a tablespoon of garlic or 1/2 tablespoon of rosemary to give it a great flavor
• No, there are no substitutions! psyllium husk keeps the dough together, it works like an “egg replacement” vinegar activates the baking powder, the baking powder helps to “raise” the flour, and the peanut flour is the base! Also, boiling water helps to bring the psyllium husk binding properties quickly!
• Use fresh baking powder! otherwise, it might not create the bubbles inside
• In order for this bread to not be gummy, you have to cook it at “medium” temperatures. Do not exceed 180 degrees, and make sure you check it at around 25 minutes to make sure it is not burning. If it looks too dark on the outside, reduce the temperature, or turn the oven off and leave it for about another 15 minutes. This is not perfect science! ovens tend to have different “temperatures” so, my recommendation is to cook it at 350° Fahrenheit or 180° Celcius and check it periodically.

Storage

• Wrap it in parchment paper
• It will keep for about a week in your cupboard (although it gets a bit hard towards the end)
• Feel free to store it in the fridge to be safe, it will last a bit longer

Are you looking for a sauce for the bread? try the sauce we use for this creamy pasta.

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

Healthy
Keto
It’s a high protein and very low carb bread
Vegan
It’s an eggless keto bread
It doesn’t use protein powder!
Only 5 ingredients!

Are you looking for more ways to use psyllium husk? try these delicious coconut cookies or this vegan mozzarella cheese! If you are looking for more peanut flour recipes try these protein bars!

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

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Vegan keto bread

Easy and healthy vegan keto bread. High in protein as well!

Course Appetizer, Side Dish

Cuisine International

Keyword high protein bread, vegan keto bread

Prep Time 5 minutes minutes

Cook Time 40 minutes minutes

0 minutes minutes

Total Time 45 minutes minutes

Servings 4 breads

Calories 60kcal

Ingredients

• 2 oz Peanut flour
• 1 tbsp Psyllium husk
• 1 teaspoon Baking powder Fresh, otherwise it might not rise
• 2 tbsp Apple cider vinegar
• 2/5 cup Boiling water

Instructions

• Make sure you have all your ingredients
  
• Preheat the oven at 350 ° Fahrenheit or 180 ° Celcious. Use the fan option
• Mix all the dry ingredients first (peanut flour, psyllium husk and baking powder)
  
• Add the 2 tbsp of apple cider vinegar
• Add the boiling water
• Integrate with a spoon
• Knead the dough for about 2 minutes
  
• Form the buns. Divide in 4 equal (ish) parts and create spheres, then put them in a tray bake, but make them a bit flat like in the next picture
• Put them in an oven tray
  
• Put the tray in the oven and leave it for about 20 minutes
• Check the buns and make sure the outside does not look burn, try to put a toothpick inside. If the crust is too hard, turn the oven off. In any case, leave them there for another 20 minutes
• The inside should be cooked and look like this. Taste one and if it is not gummy, you are done! if it is, then leave them in the oven for another 10 minutes, but turn the oven off
  
• High-temperatures will just burn the bread. If the bread is coming too dry, then try leaving them for longer next time at a lower temperature. This is not exact science, it depends on your oven
• Enjoy!
  

Video

https://youtu.be/E_ufOMV5TQE

Notes

• All ingredients are required. Vinegar activates the baking powder, the baking powder make the bread rise, the psyllium husk keeps everything together and the peanut flour is the base of the bread
• You can use almond flour or sesame flour as well. But it needs to be defatted! they might even fit a bit better into keto macros because they have less protein and less carbs!
• Check the full recommendations in the blog post
• Each bun has 7g of protein, 0.5 g of fat, and 4g of carbs from which approximately half is fiber, and since fiber is not completely digested, it has very few carbs. 

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

Talk about peanut butter cookies! these are satisfying, Grain-free, gluten-free, egg-free, and flourless cookies! and they taste absolutely delicious! and very, very easy to make! join me and let’s make 3 ingredient vegan peanut butter cookies!

Note: this is a variation of a cookies my dad used to make with us very often. He didn’t liked cookies made with flour because it was too messy to clean up but he was using honey instead of date syrup! I gave his recipe a little twist!

Let’s make peanut butter cookies!

Get your ingredients!

Integrate very well

Put non-stick paper in a tray

Form the cookies, you should get about 6 cookies with these ingredients

Pre-heat the oven at 350° F or 180° C

Bake them for 6-8 minutes only! You know they are ready because the sides are golden brown.

Remove them from the oven and leave them to cool down for 10 minutes. They might come out a bit soft and that’s OK they’ll solidify :). Sometimes even using a non-stick paper, I need to use a plastic spatula to remove them from the baking tray.

Enjoy!

Recommendations

• Peanut butter needs to be very oily, not dry, otherwise, they’ll fall apart. Almond butter should also work, but make sure it is very runny!
• If you use peanut flour, the consistency is very different, a bit drier, but of course, they’ll have much less fat and more protein!
• The syrup is not optional! it is one of the things that keep them together
• I use crunchy peanut butter with peanut bits, it is my favorite for these cookies!
• You can store these cookies in a jar for about a week, they’ll start to dry and fall apart otherwise
• Do not heat them in the microwave, they’ll fall apart!

These cookies are perfect when you need something “healthier” than normal flour cookies, and it is a perfect gift because it is nothing you would find in stores!

Into desserts? how about trying a delicious 2 ingredient coconut cookies, or a vegan mug brownie. Try also these delicious peanut butter chickpea blondies!

Looking for a drink to go with them? how about the delicious hazelnut cocoa smoothie?

Are you looking for more delicious vegan desserts ? look at all the delicious vegan Christmas desserts that post has! because there is no better season than Christmas for desserts

Keto peanut butter cookies?

I haven’t tried this but! I think that if you use some monk fruit syrup, you will have similar results! I’ll try this when I get some time and update the recipe if it is successful! if you feel adventurous, give it a try and let me know!

I do not think that stevia will work, because syrup is part of what keeps them together!

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

• Grain-free, gluten-free, egg-free, and flourless cookies! and they taste absolutely delicious! the only issue, is, perhaps that you will want more than 1!
• They are quite a calorie intense snack!
• They are seriously delicious and addictive!

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

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3 ingredient vegan peanut butter cookies

Easy and quick peanut butter cookies!

Course Dessert, Snack

Cuisine International

Keyword flourless cookies, vegan peanut cookies

Prep Time 2 minutes minutes

Cook Time 8 minutes minutes

Resting time 10 minutes minutes

Total Time 20 minutes minutes

Servings 4 cookies

Calories 210kcal

Author Natural Goodness

Ingredients

• 4 tbsp Peanut butter It has to be very oily!
• 5 tbsp Ground almond Or 2 tbsp peanut flour
• 2 tbsp Agave syrup Date syrup works well, too!
• 3 tbsp Dark chocolate chunks Optional

Instructions

• Get your ingredients
  
• Integrate all the ingredients in a bowl, it should look like this!
  
• Use non-stick baking paper in a cookie tray
• Form the cookies
  
• Pre-heat the oven at 350 F or 180 C
• Bake for 6-8 minutes
• Basically, check at 6 minutes, and if the sides look cooked (goden brown) just take them out of the oven
• Remove them from the oven, and even if they feel soft, as long as the sides are cooked, they'll solidify properly when they cool down, after approximately 10 minutes. Do not leave them in the oven! they will overbake! Also, you may need a plastic spatula to remove them from the baking paper
• Enjoy!
  

Video

https://youtu.be/74lhHe-BfM0

Notes

• Calories are per cookie, assuming you make 5 cookies with these ingredients
• Peanut butter needs to be very oily, not dry, otherwise, they’ll fall apart
• These are grain-free gluten-free and flourless cookies! and they taste absolutely delicious! the only issue, is, perhaps that you will want more than 1!

The post 3 ingredient vegan peanut butter cookies appeared first on Natural goodness | Fuss free recipes everyone can make.

My experiments with psyllium husks continue! now I created a 2 ingredient gluten-free, soy-free, dairy free and eggless soft coconut cookies!

Coconut flour is a bit difficult to use, because it is very dry! you need a lot more moist than what you need with normal flour in order for it to work properly and without eggs, you don’t get that “fluffy” feeling! How do we fix that? Yeih! psyllium husk to the rescue! it is basically fiber, that turns water into a gelatinous mix that helps to moist flour and as an egg replacement for vegan eaters.

What is coconut flour?

It is basically dried and ground coconut… it is super healthy as it has not a lot of fat, a good amount of fiber, and a good amount of protein. Are you a nutrition nerd like me? have a look at this Healthline article for more about coconut flour!

Let’s make these 2 ingredient coconut cookies!

First, get the psyllium husk and the coconut flour, then add 1/2 tbsp of the psyllium husk to a bowl with the boiling water.

Then stir it very well! and leave it to rest for about 5 minutes

Until it looks gelatinous like this:

Then, integrate very well the 3/4 cup of coconut flour, it should look like this:

Preheat the oven at 350 Fahrenheit or 180 celsius on fan mode, and put the cookies in a baking tray

Leave them in the oven for 15 minutes. Check them at 10 minutes, no one enjoys burned cookies! :D. Then enjoy with coffee, tea or your favorite drink!

Are you looking for more psyllium husk recipes? try our vegan mozzarella! or if you want more desserts, look for the delicious vegan mug brownie! or the banana oat pancakes!

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

• Healthy, naturally sweetened!
• No oil, eggless, dairy-free, soy-free, gluten-free, dairy-free soft cookies
• Full of fiber and high in protein
• One great use of psyllium husk in baking!

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

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2 ingredient coconut cookies

Gluten free, naturally sweetened, eggless, dairy free cookies!

Course Dessert, Side Dish

Cuisine International

Keyword coconut flour recipes, dairy free cookies, eggless cookies, psyllium husk recipes, vegan cookies

Prep Time 10 minutes minutes

Cook Time 15 minutes minutes

0 minutes minutes

Total Time 25 minutes minutes

Servings 2 people

Calories 160kcal

Ingredients

• 3/4 cup Coconut flour
• 1/2 tbsp Psyllium husk
• 180 ml Boiling water

Instructions

• reMake sure you have coconut flour and psyllium husk
  
• Mix 180ml of boiling water with 1/2 tablespoon of psyllium husk
  
• Stir thoroughly and leave it to rest for 5 minutes until it is gelatinous
  
• Integrate the coconut flour until it looks like this
  
• Pre heat the oven at 350 Fahrenheit or 180 celsius
• Put the cookis in the oven for about 15 minutes, check them at 10 minutes to make sure they don't burn!
  
• Finally, they shuold look like these! enjoy!
  

Video

https://youtu.be/lgKw5ss9Tt4

Notes

• Add less water for less soft cookies or a bit more for softer chewy cookies. I don’t guarantee results if you change quantities too much, but I have played a bit with the measures and I think +-10 is safe
• These cookies are eggless, gluten-free, naturally sweetened cookies, but feel free to add another sweetener if they don’t feel sweet enough for you, or perhaps to cover them with dark chocolate!
• Full of fiber and high in protein!
• Calories are estimated for 3 cookies (or half the ingredients of the recipe). Depends on what coconut flour you use. I use Biona.

The post 2 ingredient coconut cookies appeared first on Natural goodness | Fuss free recipes everyone can make.

So, I was looking at the ingredient list of many protein bars and the price, and I was like… WTF I can’t even spell that! So I decided to make my own. These bars have around 14 g of protein each (without using protein powder), and only around 202 calories. Are you wondering what’s the best thing about these bars? only 6 ingredients, 1 bowl, 15 minutes to make, no protein powder! plus… of course the cooking and freezing time :D.

Peanut flour

Another reason why I made my own, is because sometimes I really don’t want to taste the characteristic flavor of bars with protein powder! Fortunately or unfortunately, these bars do not taste much like peanut, perhaps because of the process to cook them, so that might be a good thing for some people :).

Peanut flour has around 50g of protein for each 100g! without the dusty taste of protein powder. You can also try to make these bars with sesame flour or other defatted flours! peanut flour has 267 calories for every cup according to USDA!

Let’s make easy protein bars with peanut flour!

First, get your ingredients:

1.5 cup of rolled oats
4.5 ounces of peanut flour (or sesame seed flour, or almond flour!)
4/5 cup of soy milk
2 ounces of vegan dark chocolate
2 tbsp coconut oil
1 ounce of cacao nibs
Sprinkle of pink sea salt!

Pre-heat the oven at 150 degrees celsius on fan mode

Mix the salt with the plant milk

Warm the coconut oil until it melts

Add the oats, the peanut flour and 1.5 tbsp of coconut oil and mix them

Add most of the milk to the bowl and integrate, add the rest of the milk slowly until the consistency is like this:

Put an oven tray with baking foil and distribute the mixture evenly

You can use some soy milk and the rubber spatula to distribute it

Put it in the oven for about 40 minutes. You know it is done when it looks solid like this. Note that you can increase the heat of the oven to reduce the time, but I don’t guarantee results! I haven’t tried at higher temperature

15 minutes before the protein bar mixture is ready, melt the coconut oil with the dark chocolate in a water bath

Pour it over the baked bars!

Sprinkle cacao nibs and then put it in the freezer for about 15 minutes

Cut them in even pieces, you should get about 8 bars

Enjoy!

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

• High in protein (14g each, awesome protein bars without protein powder)
• Cheap
• Healthy (you can read the ingredients :P)
• Low in sugar
• Easy to make
• Very filling
• Delicious with your tea or coffee!
• Taste like flapjacks, but with less sugar and more protein!
• A recipe to answer what to make with peanut flour?

Are you looking for more high protein food? how about trying our delicious vegan steak, or high-protein bean stew. Looking for chocolate desserts? try our delicious vegan mug brownie! If you are looking for a guide of vegan protein sources, have a look at our extensive article.

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

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Easy 6-ingredient protein bars (peanut flour and dark chocolate)

Bars with around 14g of protein without protein powder! it comes from peanut flour and oats!

Course Dessert, Snack

Cuisine International

Keyword High protein, Oat bars, Protein bars, Vegan

Prep Time 15 minutes minutes

Cook Time 40 minutes minutes

Freezing time 15 minutes minutes

Total Time 1 hour hour 10 minutes minutes

Servings 8

Calories 205kcal

Cost 12

Ingredients

• 1.5 cup Rolled oats
• 4.5 ounces Peanut flour
• 4/5 cup Soy milk
• 2 ounces Vegan dark chocolate
• 2 tbsp Coconut oil
• 1 ounce Cacao nibs
• Sprinkle of pink sea salt

Instructions

• Make sure you have all the ingredients
  
• Pre heat the oven at 150 degrees celsius on fan mode
• Mix the salt with the plant milk
• Warm the coconut oil until it becomes liquid
• Add the oats, the peanut flour and 1.5 tbsp of coconut oil and mix them
• Add most of the milk to the bowl and start mixing it, add the rest of the milk slowly until the consistency looks like this
  
• Put an oven tray with baking foil and distribute the mixture evenly on the tray
• Use a rubber spatula with some soy milk to distribute the mixture
  
• Put in the oven for about 40 minutes. The fan setting of the oven works best.

  You know it is done when it gets solid and looks like this.
  
• 15 minutes before the protein bar mixture is ready, put the remaining coconut oil and the dark chocolate in water bath until it melts completely
  
• Leave the protein mixture to cool down for a couple of minutes, then spread the melted chocolate over it
  
• Sprinkle cacao nibs (optional) or anything else you want to put as a toping
  
• Put it in the freezer for about 15 minutes
• Once cold, cut them in even pieces, you should get about 8 bars
• Enjoy!
  

Video

https://youtu.be/fZwIRAAEuRs

Notes

• This bars do not taste much like peanut, but it gives them a protein boost! Each bar has around 14 g of protein. The recipe can be adjusted to have more peanut butter, but then you’ll need to add more soy milk
• I am not using any sugar to sweeten the base, but feel free to add 2 tbsp of maple syrup or your favorite sweetener
• They are healthy and you know exactly what you are eating
• Coconut oil is not required, but it gives the base a very good texture when they are cooked in the oven
• Feel free to substitute with other low fat flour
• I would normally use sukrin peanut flour because it is 100 % peanuts, but they run out in my local store, so I used another brand. Double check that it has no added sugar (the one in the picture do has sugar added :P)

Calorie estimates:

1. 240 (2 tbsp coconut oil)
2. 492 (peanut flour)
3. 460 (rolled oats)
4. 131 (1 cup soy milk)
5. 300 (dark chocolate calories)

Total: 1620 cal. Since you get around 8, each bar will have about 202 cals.

The post Easy 6-ingredient protein bars (peanut flour and dark chocolate) appeared first on Natural goodness | Fuss free recipes everyone can make.

Are you looking for the perfect Superbowl snack? This is a delicious low-calorie queso dip that will help you if you are looking for something tasty and very low in calories

Into vegan cheese? check all our vegan cheese here!

Aubergines turned out to be a great substitute for cashews or pumpkin seeds when you are making these dips. They still make you feel very full, but with very few calories, one medium-sized aubergine has only 110 calories! If you are interested in more details about aubergines (eggplant) read this thorough article by Healthline.

If you are not looking to cut down in calories, you can also try this pumpkin seed queso that is also delicious!

This recipe is

• Spicy
• A great snack
• Cheesy
• Feels very Mexican
• Can be adapted to whole30/paleo diets

Now I leave you with the recipe:

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Low calorie vegan queso dip

Delicious vegan queso chipotle dip, ideal for your Superbowl nights, or for meeting with friends while cutting a lot of calories!

Course Dip, Snack

Cuisine International

Keyword Mexican Vegan, Plant based, Queso dip, Vegan

Prep Time 25 minutes minutes

Cook Time 0 minutes minutes

0 minutes minutes

Total Time 25 minutes minutes

Servings 4 people

Calories 80kcal

Cost 5

Equipment

• Blender

Ingredients

• 2 Medium-sized aubergines (eggplant)
• 1 teaspoon Vegan stock powder (bouillon) Make your own from vegetable scrapes for making it whole30 compliant
• 1 teaspoon Chipotle flakes Use a fresh chipotle for making it whole30 compliant
• 1/3 teaspoon Garlic powder (or 1 medium garlic clove roasted) Use the garlic clove to make it whole30 compliant
• 1/2 Cup Warm water Not boiling!
• 1 teaspoon Yeast flakes Optional
• 2 teaspoon Olive oil Optional (substitute with 1/4 cup of water for making it whole30 compliant)

Instructions

• Cut the aubergines in circles
  
• Add the oil to the pan and the aubergines. Roast until they are golden brown
  
• Remove the skin of the aubergines (eggplants) and let them to cool down for 5 minutes
• Add the aubergines, bouillon, chipotle flakes, garlic powder, yeast flakes and water in the blender
  
• Blend for about 1 minute, add more water, little by little if it turns difficult to blend
• Enjoy immediately with your favorite totopos!
  

Video

https://youtu.be/fJgwLiRV1is

Notes

• Calories are approximate, it depends on how much you eat, and it does not include the totopos! I still think this is a great dip if you are cutting on calories!
• I recommend eating this immediately. You can keep it in the fridge for about a week, but it will turn a bit “gelatinous” so you may need to blend it again, or heat it at low strength in the microwave.
• This is very light in calories! aubergines give it the perfect texture!
• If you are looking for a seed based queso, try our recipe with pumpkin seeds.

The post Low-calorie vegan queso dip appeared first on Natural goodness | Fuss free recipes everyone can make.

Have you ever tried baba ganoush and thought. How do I make baba ganoush? In case you thought it is difficult, my friends, I am here to tell you that you only need to “roast” the aubergine anyway you can and then mix it with all the other ingredients! That’s how simple it is! You do not even need a blender if you have a mortar and pestle!

What is baba ganoush?

Baba ganoush is a Levantine appetizer, that has become very popular. It is basically roasted (or broiled) aubergine mashed or blended with garlic, tahini, salt, pepper and optionally other spices. We found that it goes very well with coriander!

It is usually combined with vegetables such as carrot sticks, radish, celery, or perhaps pita bread or us personally enjoy it with sourdough bread or crackers!

How does it taste? Very creamy, a little bit tangy due to the lemon juice/tahini and it feels so filling that you would think it has a lot of fat! but in fact, it is one of our favorite low-calorie food!

I also use it as a side with some dishes like cauliflower rice or scrambled tofu and I find it amazing!

Baba Ganoush calories per 100g

There are around 170 calories for every 100g on “standard recipes”. I add a bit less tahini which is the ingredient that can increase the calories, and I think it still tastes great!

What are the properties of aubergines (eggplant)?

Aubergine is full of fiber, so it is quite filling, and then helpful if you want to lose some weight (because it keeps you full!)

It is full of vitamins and minerals as well, and it has been associated with lowering cholesterol. It has vitamins B1 and B6 and potassium. In addition, it is high in copper, magnesium, and manganese.

A 100g serving of raw aubergine provides:

For full information about aubergine nutrition, visit the BBC good food site!

Are you into more eggplant recipes? these are some of my favorites!

Low-calorie queso dip
Aubergine with walnut dukkah
Oven grilled eggplant

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 🙂

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Baba ganoush

Different ways to make baba ganoush!

Course Appetizer, Dip

Cuisine Levantine

Keyword Baba ganoush, Vegan

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Total Time 20 minutes minutes

Servings 4

Calories 130kcal

Cost 3

Equipment

• Blender or food processor (not 100 % required!)

Ingredients

• 1 Big eggplant (aubergine)
• 1 teaspoon pepper
• 2 teaspoon Olive oil
• 1 Medium-sized garlic clove
• 3 tbsp Tahini
• 4 tbsp Lemon juice
• 1 teaspoon salt
• 20 g Coriander (optional!)

Instructions

• Cook the aubergine choosing any of the following methods
• Putting it in a tray in the oven for about 10 minutes at 150 degrees celsius (Grill mode, not fan mode!). You'll need to flip the aubergine at around 6 minutes
  
• Pre-heat a pan at medium fire, add the olive oil and then the aubergine for about 12 minutes, you'll need to flip the aubergine around 7 minutes from when you start
  
• Cook the aubergine directly in the stove (not very recommended tbh!) but some people like doing it this way. It should take about 6 minutes at medium fire. Btw, you should remove the green part of the aubergine!
  
• Roast the garlic/coriander in a pan for about 4 minutes or if you used the pan method, add it 4 minutes before you finish (it is not necessary to roast it! depends on your preferences)
• You know the aubergine is ready when the aubergine is softened and golden brown.
• Remove all the skin (it should come off easily). This step is optional! But take into account that making it with the skin will result in a purple-ish baba ganoush with a slightly earthy flavour (I like it, some people don't!). Also, notice that the purple skin is full of antioxidants, hence if you have a high-speed blender, I suggest that you blend everything and eat the whole food 🙂
  
• Add all the ingredients (tahini, aubergine, salt, lemon juice, and coriander) to the blender or a food processor until smooth
  
• Optionally, you can use a mortar and pestle and mix all the ingredients there

Video

https://youtu.be/EkD9ykgVEIs

Notes

• The whole point is to “roast” the aubergine, that’s what it gives it that special flavour! If you have other method I am sure it will work just as well
• I add coriander, some other people enjoy it with paprika, basil, romero, parlsey, etc.
• Be careful with tahini, too much of it will make it quite heavy!
• It goes very well with sourdough bread! I enjoy it equally with carrot sticks, raddish, cucumber, tortilla chips, etc.
• It can be part of a side dish, for example, cauli-flower rice!
• It is relatively low in calories as aubergine have very few. It tends to make you feel full due to the aubergine fiber contents

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

I made my first spicy hummus oil-free the other day because the ones that are in stores contain too much oil and it is absolutely not needed for a great tasting hummus!

Hummus is protein-rich and has a lot of benefits. Have a look at this link from healthline for more information about chickpeas nutrition.

If you are looking for more “dip” recommendations, check our sour cream sunflower seeds based or the delicious queso dip without cashews!

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Spicy hummus oil-free

Delicious oil-free spicy hummus

Course Appetizer, Dip

Cuisine International

Keyword Vegan

Prep Time 10 minutes minutes

Cook Time 0 minutes minutes

0 minutes minutes

Total Time 10 minutes minutes

Servings 4 people

Calories 150kcal

Cost 3

Equipment

• Blender

Ingredients

• 200 g Cooked chickpeas
• 20 g Coriander
• 1 Garlic clove
• 1 teaspoon Chili flakes (or two chopped fresh chilies)
• 4 teaspoon Lemon juice
• 1 tbsp Tahini (optional!)
• Salt to taste (1/2 teaspoon makes it for us)

Instructions

• Put everything in the blender and blend until it is creamy
• Add some chili flakes on top to decorate
• Enjoy

Notes

• If you cook the chickpeas yourself, one good trick is to add coriander and chili flakes to the boiling water plus some stock, this will give them a lot of flavour!
• Once you try making your own hummus, there is no way back! it is just much better and tastier!

The post Spicy hummus oil-free appeared first on Natural goodness | Fuss free recipes everyone can make.

Is it possible to have a healthy protein Nutella smoothie (without protein powder!)? Yes, it is, the main trick is to use cocoa powder, add a single date and some stevia drops to intensify the flavour of the smoothie! If you use soy milk, this smoothie has around 22 g of protein! and it is delicious!

If you do not care about adding protein powder, We strongly recommend Vivo life. It is one of the easiest and less “dusty” feeling protein.

If this is part of your breakfast, you may want to complement it with our delicious vegan pancake!

This smoothie is very “light” in calories due to the ingredients, if you need a much more dense smoothie, try this chocolate shake from Minimalist baker! It gets most of the protein from seeds/oats/nut butter!

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

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Healthy Protein Nutella smoothie (without protein powder!)

Delicious and healthy smoothie, very low in sugar and with around 22g of protein!

Course Drinks

Cuisine International

Keyword Hazelnuts, High protein, Nutella, Vegan

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

0 minutes minutes

Servings 1 people

Calories 360kcal

Equipment

• High speed blender

Ingredients

• 40 g Raw cacao powder
• 30 g Roasted hazelnuts
• 1 Medium-sized date
• 1 cup Cold soy milk
• Liquid stevia (I use like 5 drops)
• 6 Small ice cubes

Instructions

• Make sure you have all the ingredients
  
• Roast the hazelnuts for 10 minutes in the oven at 150 degrees Fahrenheit
• Put everything on a bullet blender (recommended, not necessary)
• Blend for about 50 seconds at high speed
• Serve in a glass (if you are feeling like drinking it in a fancy way :P)
• Garnish with frozen fruit and chia seeds
  

Video

https://www.youtube.com/watch?v=0HzqHLgPXc0

Notes

• If you do not like protein shakes, you will love this smoothie
• The reason why we mix stevia with the date is to intensify the flavour of the date without adding more dates. Feel free to add one or two more to skip the stevia, but it will add an extra of 140 calories!
• The frozen fruit and chia tastes delicious in combination with the other ingredients

The post Healthy Protein Nutella smoothie (without protein powder!) appeared first on Natural goodness | Fuss free recipes everyone can make.

I prepared this sunflower seed sour cream (no cashews!) on Saturday because I made chilaquiles (a Mexican dish).

Sunflower seeds are very versatile, I suggest that you give it a try also on milk or a cheesy queso dip like this.

As for chilaquiles, I encourage you to try this recipe video. I am not yet very good at it, but you can see the result at the end of the recipe :D.

Let’s make sunflower sour cream!

OK, so get your ingredients:
1 cup of sunflower seeds soaked overnight (note that the 1 cup is before soaking!)
1 tbsp of lemon juice or lime juice
1 – 2 tbsp of white vinegar or apple cider vinegar
1/2 cup of water
1 ounce of coriander (optional)
1 medium sized onion (optional)
2 garlic cloves
1 teaspoon veggie stock powder (buillon)

Put everything but start with only 1/4 cup of water. Blend it until smooth. Add more water if you want a more “liquid” sour cream.

Enjoy!

Sunflower seed cream recommendations

• Use it as a substitute for dairy cream in tacos, enchiladas, pretty much anything Mexican that calls for dairy sour cream
• Coriander gives it a great taste! so does onion and veggie stock powder, try it and post what variation you did! I am always curious to read your experiments!
• It is freezer friendly and keeps for about one week in the fridge
• As most seed-based recipes… it separates! don’t worry, stir it with a spoon to integrate it again
• You can use it to give a bolder flavor to rice, beans, soups!

Are you looking for a vegan sour cream but don’t love sunflower seeds? try substituting sunflower seeds with cashews. If you are looking for a lighter option or you simply don’t like seeds/cashews, try our delicious recipe for tofu sour cream!

Thinking what else you can use this sunflower seed cream for? how about a high protein bean stew or maybe a spicy tomato soup, or a Mexican vegan steak!

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

• Creamy, tangy, healthy, delicious
• Customizable into a dip with coriander/garlic, maybe dill!
• Budget friendly! sunflower seeds are super cheap!
• Freezer-friendly. It keeps for a week in the fridge
• Gluten-free, dairy-free, oil-free, nut-free, soy-free, cashew-free vegan sour cream!

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

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Vegan sour cream sunflower seed based (no cashews!)

This is a great recipe based on sunflower seeds and lemon juice.

Course Dip

Cuisine International

Keyword Sour Cream, Sunflower seeds, Vegan

Prep Time 10 minutes minutes

Cook Time 0 minutes minutes

0 minutes minutes

Total Time 10 minutes minutes

Servings 4

Calories 200kcal

Equipment

• High speed blender

Ingredients

• 1 Cup Sunflower seeds soaked for 1 day (or the remainders from making sunflower milk, you can keep them in the freezer until you have enough)
• 1 tbsp Lemon juice
• 1 tbsp Apple cider vinegar
• 1/2 cup Water
• 1/2 Medium sized purple onion (others work too, I just like this type!) Optional
• 1 Ounce Coriander Optional
• 2 clove Garlic Optional
• 1 teaspoon Vegetable stock Optional, or 1 pinch of salt!

Instructions

• Blend everything but reserve 1/4 cup of water
• Continue blending until you got the texture that you want. Add some water, until you get the right texture, remember that it can separate and it is normal when using seeds. Just integrate again if this happens

Video

https://youtu.be/B_LOf3jPGkQ

Notes

• The apple cider vinegar + the lemon juice gives the cream the “tangy” flavor characteristic of sour cream
• This can be a great substitute for sour cream in chilaquiles! check the picture and decide yourself!

• It can also be a great dip to use with crackers, corn chips, etc.
• You can obviously use cashews, but sunflower seeds are cheaper and also great for this purpose

The post Vegan sour cream sunflower seed based (no cashews!) appeared first on Natural goodness | Fuss free recipes everyone can make.