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

• Mexican tofu scramble (huevos revueltos a la Mexicana)
• Tofu sour cream
• Tofu chipotle salad
• Tofu with almond sauce

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

Print

Vegan frittata

Easy and delicious recipe for a vegan fritatta

Course Breakfast, Dinner, Lunch

Cuisine italian-inspired

Keyword frittata, Vegan

Prep Time 10 minutes minutes

Cook Time 40 minutes minutes

Total Time 50 minutes minutes

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.

Do you miss picadillo as a Mexican? miss no more! this easy and healthy Mexican vegan picadillo is super easy to make and it is delicious! Mexican approved (myself and my family!)

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

How do I pick the best soy mince?

My favorite brand, if you are visiting from the US, is Now Foods Textured Soy Protein Granules. Just make sure the chunks are “small” do not buy big texturized soy for this recipe, it will not feel the same. I prefer organic brands as well, but it is up to you to decide

Making vegan picadillo

OK, so let’s get this started!, get your ingredients

• 7 oz Textured soy 
• 2 medium-sized Potatoes
• 4 tbsp Tomato puree
• 7 oz Mix of carrot, peas
• 1 medium-sized Garlic clove
• 1 medium-sized Onion We like purple ones!
• 1/2 teaspoon Crushed oregano Optional
• 2 tbsp Olive oil Optional
• 1 cup boiling water
• 1 teaspoon Veggie stock Called bouillon as well

Put the pan at medium fire and add the oil in case that you are using it, add 6 tbsp of water if you are not.

Chop the onion and add it to the pan. Let it caramelize for about 3-5 minutes

Meanwhile, mince the garlic and add it to the pan

Dice the potatoes and add them to the pan

Add the peas and carrot mix

In a separate bowl, mix the boiling water with the veggie stock

Once it is integrated, add the tomato paste and also mix it

Add the texturized soy and the the mix of tomato paste, veggie stock and water to the pan

Let it cook for about 20 minutes until the texturized soy is soft and the potatoes are cooked. Cover with a lid to speed up the process.

Enjoy!

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

Very filling!
Ideal for tacos and tostadas
Mexican inspired
A great meat-free picadillo

Are you into Mexican recipes? how about trying these entomatadas!

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

Print

Vegan picadillo

Vegan version of the traditional Mexican picadillo!

Course Breakfast, Dinner, Lunch

Cuisine Mexican

Keyword Natural Goodness recipes, Picadillo, Vegan picadillo

Prep Time 15 minutes minutes

Cook Time 25 minutes minutes

0 minutes minutes

Total Time 40 minutes minutes

Servings 4 people

Calories 490kcal

Ingredients

• 7 oz Textured soy Check recommendations
• 2 medium-sized Potatoes
• 4 tbsp Tomato puree
• 7 oz Mix of carrot, peas
• 1 medium-sized Garlic clove
• 1 medium-sized Onion We like purple ones!
• 1/2 teaspoon Crushed oregano Optional
• 2 tbsp Olive oil Optional
• 1 cup Boiling water
• 1 teaspoon Veggie stock Called bouillon as well

Instructions

• Put the pan at medium fire and add the oil in case that you are using it, add 6 tbsp of water if you are not
• Chop the onion and add it to the pan. Let it caramelize for about 3-5 minutes
• Meanwhile, mince the garlic and add it to the pan
• Dice the potatoes and add them to the pan
• Add the peas and carrot mix
• In a separate bowl, mix the boiling water with the veggie stock
  
• Once it is integrated, add the tomato paste and also mix it
  
• Add the texturized soy and the the mix of tomato paste, veggie stock and water to the pan
• Let it cook for about 20 minutes until the texturized soy is soft and the potatoes are cooked
  
• Enjoy!
  

Video

https://youtu.be/pD7ZaFcUANg

The post Vegan picadillo 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

Print

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.

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

Print

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.

Do you like beans, but hate the carbs? this recipe is for you. You can add half of the beans you usually add plus some delicious pea protein, combined with a Mexican inspired sauce, and voilá! The sauce of this recipe is based on our Mexican salsa roja recipe. I enjoy using some vegan sour cream with this recipe as well!

Does pea protein help you build muscle?

According to studies, yes!

For example, in this 12-week experiment done with 161 men executing resistance training, subjects were asked to have 50 grams of protein per day. There were three groups: one that took whey protein, the second one, that took pea protein and a third taking a placebo. Both groups taking protein showed similar increases in muscle thickness! while the group taking a placebo did not show the same increases.

There are also a lot of athletes on a vegan diet. Here is a full list if you are curious!

Beans protein vs meat

Apart from high-protein contents, beans also provide us with other nutrients, complex carbs and almost no fat, in comparison to meat. Take this infographic from Vivo life to understand the differences (read the full article here).

Btw, they don’t mention it, but I think it is uncooked beans! as you can see, beans have more iron, calcium, and magnesium, and they are extremely cheap in comparison. You are also being great to the environment while eating beans! if you are wondering how much water is required for beans, vs meat? 100g of beans only need 103 liters of water, whilst 100g of beef requires 1480 liters!. 100g of beef has 22g of protein. 100g of uncooked beans also have 22g. Note: cooked beans have around 9g of protein according to the USDA site.

One final comment: eating too many beans for getting all the protein you need when you are trying to build muscle might leave you bloated! and you’ll end up eating too many carbs, that’s why we suggest that you mix some pea protein with other seasonings to create a delicious dish!

Macros

This recipe as it is has the following macros:

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

Print

High protein bean stew

Best way to get all the benefits from beans and with a high-protein amount!

Course Dinner, Lunch

Cuisine Mexican inspired

Keyword beans, Mexican Vegan, Spicy food

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Servings 2

Calories 450kcal

Cost 4

Equipment

• Blender

Ingredients

• 200 g Cooked beans
• 1/2 Scoop pea-protein (We like Pulsin)
• 1 tbsp Olive oil
• 3/4 Medium-sized onion
• 2 Garlic cloves
• 3 Medium-sized tomatoes
• 20 g Coriander
• 2 Bird-eye chilies
• 1 teaspoon Vegan stock powder
• 2 tbsp Water (to mix with the stock powder)
• 1/2 Cup Water (to mix with the sauce)

Instructions

• Pre-heat a pan at medium fire and add the olive oil
• Dice the onion and add it to the pan, leave it there for about 5 minutes
• Meanwhile, dice the garlic and the tomatoes and do the following two instructions:
• Chop the coriander and the chilies
• Mix the water with the stock powder
• Add the garlic, the tomatoes, the coriander and the chilies to the pan. Leave them to fry for about 6 minutes. Then start mashing the tomatoes and the chilies for another
• Turn off the pan and add the contents to a bowl and mix the 1/2 cup of Water
• Add the pea protein and the mix in a blender
• Add half of the mix to a bowl and half of the beans. Then decorate with onion rings. Do the same in another bowl for the second portion!

Notes

• Calories are approximate, depends on the beans, the actual size of the veggies, etc.
• This is a high-protein meal that has relatively low carbs. It has approximately 14 g of protein per portion
• Do not add more pea protein, seriously… the taste is not great after more than one scoop!
• If you do not like pea protein, perhaps try with hemp protein, I find it equally delicious! but some might feel it a bit sweet!
• Careful with the chilies, I like it even more hot, I add around 9 chilies, but I am Mexican!

The post High-protein bean stew appeared first on Natural goodness | Fuss free recipes everyone can make.

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!

Print

Flourless oat banana protein pancakes

Delicious oat, banana and protein pancakes

Course Breakfast

Cuisine American

Keyword Flourless vegan pancake, High protein

Prep Time 5 minutes minutes

Cook Time 12 minutes minutes

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.

Are you looking for a quick high-protein tofu chipotle salad?

This is a very nutritious salad that you can actually keep in the fridge if you are preparing stuff for the week :). Feel free to try also our delicious spicy Mexican rice if you have more time for meal preparation!

For more on tofu benefits, feel free to check this resource from the BBC.

Print

High-protein spicy tofu tomatoes salad

Tofu, chipotle, tomato, aminos, plus other cold ingredients, makes this an ideal salad for summer time!

Course Dinner, Lunch

Cuisine International

Keyword High protein, scrambled tofu, tomatoes

Prep Time 10 minutes minutes

Cook Time 0 minutes minutes

Total Time 10 minutes minutes

Servings 1 people

Calories 380kcal

Ingredients

• 200 g Tofu
• 2 Medium sized tomatoes
• 2 tbsp Aminos (or light soy sauce)
• 2 tbsp Apple cider vinegar
• 1 tbsp chipotle flakes
• 2 tbsp Tahini
• 1 tbsp Garlic granules

Instructions

• Make sure you have all the ingredients
  
• Add the aminos, apple cider vinegar, chipotle flakes and garlic granules to a bowl and mix them
• Chop the tomatoes into medium sized squares (small enough to eat with a spoon)
• Chop the tofu in squares
• add the tomatoes and the tofu to a bowl
• add the tahini. It looks nicer if you "spread them witht he spook" intead of mixing everything together, and it tastes really good!
• Enjoy!
  

Notes

• This is a relatively low calorie dish, ideal for summer as it is enjoyed more cold!
• Skip the chipotle flakes if you do not like the spicy stuff
• You can add more aminos if it feels too bland

The post Quick high-protein tofu chipotle salad 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

Print

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.

Tofu is great when properly seasoned, like this delicious recipe of tofu with spicy chipotle and ground almond sauce.

As a Mexican, I am trying to experiment with non-common ingredients, and giving them a hint of Mexican cuisine.

Tofu is very nutritious, and there is a lot of evidence about it. Do you want to know more about what tofu can do for your health? Check this link from Healthline to know more!

If you are looking for more recipes with tofu, you should definitely try this cold tofu salad with tomato and tahini.

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

Print

Tofu with spicy chipotle and ground almond sauce

Delicious tofu with ground almond and chipotle sauce

Course Main Course

Cuisine International

Keyword Spicy food, Vegan

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Servings 2 people

Calories 350kcal

Cost 6

Ingredients

• 400 g Tofu (extra firm works better!)
• 8 tbsp Coconut aminos (you can use light soy sauce instead)
• 1 tbsp Chipotle flakes
• 8 tbsp Ground almond
• 1 tbsp Garlic granules
• 3 tbsp Coconut oil

Instructions

• Put the pan at medium heat while you prepare the rest
• Create squares with the tofu
• Mix everything but the tofu and add it to the pan
• Mix the tofu with the sauce and move it occasionally for about 10 minutes

Notes

• I think it goes very well with peas, sauteed spinach and some almond butter on the side
• You can combine with other veggies, for example: aubergine, tomatoes, potatoes, beans, etc.

The post Tofu with spicy chipotle and ground almond sauce appeared first on Natural goodness | Fuss free recipes everyone can make.

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

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!

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

Print

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 minutes minutes

Cook Time 0 minutes minutes

Total Time 10 minutes minutes

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.

The post Protein nice cream oats bowl appeared first on Natural goodness | Fuss free recipes everyone can make.