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.

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”

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

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.

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

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

Enjoooy!

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!

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 banana oats pancakes

Easy and delicious vegan pancakes!

Course Breakfast

Cuisine International

Keyword Plant based, Vegan, vegan pancakes

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

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.

And, as simple as it is! this 1 ingredient vegan coffee creamer is delicious and makes your coffee so good, that you’ll have to be careful with the number of cups you have per day :). I’ll also tell you how to make it super creamy and to avoid separation!

Vegan coffee creamer is the one thing vegans miss the most -OK maybe not the one thing but they miss it!- So I decided to put a blog post with recommendations!

Making the best vegan coffee creamer

Get your ingredients

Soak the cashews for 7 hours or overnight. If you want to skip this, you can boil them for 20 minutes, but the results are not the same

Put the cashews in the blender with the water

Blend for 1 minute at high speed. Check the texture, it should be very smooth, if not, wait for 10 minutes so you don’t overheat your blender! and blend again for 1 minute at high speed

Enjoy!

Vegan coffee creamer recommendations

• Soak the cashews in a pot that has space for at least two extra fingers of water, as they’ll expand. You can boil the cashews for 20 minutes, but when I have done this, I find the results not as smooth as I like them
• Vegan coffee creamer that does not separate? You bet! but if it do separates, check If your coffee is very acidic, I enjoy using SF Bay coffee. It tastes like the real deal, even the decaf version!
• It is freezer friendly, and it keeps for a week in the fridge
• It is addictive! When I make it, it never lasts for more than 4 days! careful, it is high in calories!
• You really need to blend it on high. the blades of my blender even get hot! 
• For a nut-free option, use sunflower seeds. I don’t think they are ideal for this recipe, unless you like the flavor, but they work well, too. They have a more savory taste, whereas cashews are sweeter. Also note, that I use the bullet Nutri Ninja, I am not 100 % sure other blenders will make it as smooth to use it as a creamer

What can you use this coffee creamer for?

• I find it obviously perfect for coffee! but also for matcha and moringa
• If you use just the required amount of water to get the blender going, you can use it as a vegan half-cream, I find the taste and consistency similar to half-cream

Love coffee and desserts? have a look at the delicious and easy mug brownie, or the peanut butter cookies, or maybe coconut flour cookies!

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

Easy, quick, delicious!
One ingredient, nutty, super intense!
Dairy-free, keto-friendly, whole30 compliant!
Sugar-free, Gluten-free, and WFPB. There is a nut-free option

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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1 ingredient vegan coffee creamer

Simple, and delicious coffee creamer!

Course Appetizer

Cuisine International

Keyword Plant based, the best coffee vegan coffee creamer, Vegan

Prep Time 5 minutes minutes

Soaking time 6 hours hours

Total Time 6 hours hours 5 minutes minutes

Servings 10 people

Calories 75kcal

Equipment

• High speed blender (I use the bullet Nutri Ninja blender)

Ingredients

• 300 g Cashews
• 120 ml Water More if you like it thiner
• 2 tbsp Date syrup Optional, add the sweetener of your choice!

Instructions

• Get your ingredients
  
• Soak the cashews for 7 hours or overnight. If you want to skip this, you can boil them for 20 minutes, but the results are not the same

  Also, make sure you soak the cashews in a container that has space for at least two extra fingers of water, as the cashews will expand!
• Put the cashews in the blender with the water
• Blend for 1 minute at high speed. Check the texture, it should be very smooth, if not, wait for 10 minutes so you don't overheat your blender! and blend again for 1 minute at high speed.
• Enjoy!

Video

https://youtu.be/xJCha4VBHUc

Notes

• Soak the cashews in a pot that has space for at least two extra fingers of water, as they’ll expand. You can boil the cashews for 20 minutes, but when I have done this, I find the results not as smooth as I like them
• If your coffee is very acidic, it is likely to separate! I enjoy using SF Bay coffee. It tastes like the real deal, even the decaf version!
• It is freezer friendly, and it keeps for a week in the fridge
• It is addictive! When I make it, it never lasts for more than 4 days! careful, it is high in calories!
• You really need to blend it on high. the blades of my blender even get hot! 
• I really don’t think it needs a sweetener. When you are having a good coffee you usually don’t even need a creamer! it is just to add it extra body!

The post 1 ingredient vegan coffee creamer appeared first on Natural goodness | Fuss free recipes everyone can make.

This easy vegan pesto is nut-free, dairy-free, cruelty-free, cheap, and delicious! I really enjoyed the taste, I think it really goes great with pasta!

I remember trying pesto in Italy and it is one of those things that are sooo amazing that you really want to know how to make it!

Some friends asked me recently if it was difficult to make and when I researched, it turns out to be SO easy to make, that I decided to make a vegan version, and because I love saving money, I even decided to try it with cheap sunflower seeds. The result is really really good! let’s make some pesto my friends!

Let’s make vegan pesto

Get your ingredients

Start by blending the sunflower seeds, the oil, the water and the garlic

Add everything except 1/5 of the basil if you want “to feel the bits” and blend for another minute.

Add the reserved basil and pulse for about a minute until you get the desired texture:

Enjoy!

Recommendations

Quantities are for an oily pesto (yes… let’s indulge with fat if we are going to sin, let’s do it properly, shall we?) but feel free to use less oil, or make it oil free and add more water, reduce. the oil, the seeds, or whatever. Basil has a strong flavor in my opinion, so, I would not use too much of it! I would rather add more water or lemon juice.

Nutritional yeast can cause facial blushing if you eat too much! so easy on it. It is delicious and makes everything super cheesy, but we have to be careful! especially if you are not used to eat it!

This recipe keeps well in the fridge for about a week, or in the freezer for months!

For substitutions: obviously, feel free to use pine nuts, cashews, almonds, or walnuts instead of sunflower seeds. I love sunflower seeds, and I think they go great with this recipe. Feel free to use some coriander as well, or to add or reduce the garlic quantities! I think I like it a bit more garlicky than normal, but feel free to experiment, and let me know your results!

Also, if you want to make a vegan pesto without nutritional yeast, you can use 1 tbsp of white miso paste to give it a bit of a cheesy, cultured flavor, characteristic of cheese.

If you want to make this WFPB compliant, skip the oil, and add the same quantity in sunflower seeds, and make your own broth. If you remove the yeast flakes, this will be a raw vegan pesto recipe!

Also, please note that for Whole30, sunflower seeds are not encouraged, so you’ll have to reduce the portion or skip it.

The original pesto is well known because you “feel the bits” of nuts. and basil, but I am a practical person so I just blend everything and enjoy it. Trust me, I made this recipe 4 times in the last 2 weeks because it is just the best vegan pesto recipe!

What goes great with pesto?

What about a vegan steak? or a dip for sweet potato rounds? perhaps some tofu with almond sauce, as well? Also great with pizza or lasagna!

And, of course, that delicious glass of wine!

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

Nut-free, dairy-free, on a budget, and delicious
Zesty cheesy, and garlicky!
Super easy and ready under 10 minutes!
Goes great with spaghetti or any pasta and some cheeky wine during the weekend
It is a vegan pesto without pine nuts, trust us, you won’t miss them!

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 vegan pesto

Easy, quick, on a budget and delicious vegan pesto!

Course Appetizer, Dinner, Lunch, Main Course

Cuisine Italian

Keyword dairy free pesto, nut-free vegan pesto, vegan pesto

Prep Time 10 minutes minutes

Cook Time 0 minutes minutes

0 minutes minutes

Total Time 10 minutes minutes

Servings 3 people

Calories 280kcal

Ingredients

• 200 g Basil leaves Only the leaves! remove the stems
• 1/2 cup Sunflower seeds
• 1/2 tbs Bouillon powder Known as broth or veggie stock powder. Use homemade for WFPB
• 3 Garlic cloves
• 1/4 cup Olive oil Replace with more sunflower seeds for WFPB
• 1/4 cup Lemon juice
• 3 tbsp Yeast flakes Optional, for cheesiness! substitute with 1 tbsp of miso paste if you don't like yeast flakes!
• 1/2 cup Water

Instructions

• Get your ingredients
  
• Start with blending the oil, water, seeds and garlic
  
• Add everything except 1/5 of the basil if you want "to feel the bits" and blend for another minute.
  
• Add the remaining 1/5 of the basil leaves and pulse, pulse, pulse until you get the right consistency
  
• Enjoy!
  

Video

https://youtu.be/Mi3PHmsce2o

Notes

• Calories are estimated using this tool
• Substitute sunflower seeds with pine nuts for a more “original’ pesto recipe. I really liked it with sunflower seeds though! I have tried with pumpkin seeds and it was not as good. Probably because sunflower seeds have more fat!
• This is freezer-friendly and keeps in the fridge for about a week
• Easy with the pasta and pesto, it is one of those meals that leaves you very satisfied, but at the same time a little bit tired, ideal for those special ocassions or to enjoy it with some wine!

The post Easy vegan pesto 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.

I have been consuming ginger, turmeric, garlic, onions and lemon to help my immune system, and hell yes they work! Follow me to prepare this delicious soup to boost your immune system and help you prevent colds!

First things first… I really like this soup to help with my immune system and just because the ingredients are great for your help, but please, please consult with a doctor if you feel bad. This soup by no means is a magic potion or a replacement of a visit to a proper doctor!

What are the ingredients of the soup?

I am not an expert in the immune system, so let’s check what science says, shall we? I collected multiple articles from the US National Library of Medicine and Harvard Health. Note that there are many, many more papers on the subject in case you are curious like me:

• Ginger. Research suggests that ginger has anti-inflammatory, antibacterial, and antifungal effects and experimentation on mouses suggests that it boost the performance of the immune system. I use them to ease a sore throat as well!
• Turmeric. Has anti-inflammatory properties, my father who has gout says it is actually very effective! it reduces inflammation and eases pain. Research also suggests that it has anti-cancer properties!
• Garlic. Research suggests that It has anti-inflammatory effects and helps to enchance the functioning of the immune system!
• Pepper. To increase the bioavailability of curcumin 20 times! (this basically means that it improves the effects of turmeric)
• Onion. According to Healthline, it benefits your immune system!
• Lemon juice. This is just to make it taste good. Recent research debunks the myth, vitamin C is a great antioxidant, but it does not seem to help to prevent colds, another study from Harvard Health says that it did reduce the symptoms by only 8 % -1 day less with cold woo-hoo!- so don’t go crazy anyways for vitamin C!
• Chilies. To make it spicy (because I am Mexican). Also, it might help a little to clear your nose due to the spiciness
• Veggie stock powder. To give it more flavor. Hot homemade broth can also be used.
• Coriander. To give it more flavor

How do you make this vegan remedy?

Get all your ingredients!

Heat a pot with 400 ml of water

Then, chop the onion garlic and chilies:

Add the onion, garlic, ginger, turmeric, pepper, oil (optional), chilies (optional) and coriander (optional) to the pot:

Let it simmer for about 20 minutes until the onion is soft. Remember to remove the big ginger pieces! do not eat them!

Enjoy! At this point feel free to add the lemon juice, beans, chickpeas, rice, cauliflower rice (I added it, but this time I burnt it so it was not pic friendly looolz). Into soups? try the delicious tomato soup!

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

• Very light, quick, spicy, and comforting!
• A quick homemade vegan remedy for cold, congestion, cough, and flu!
• This is an AIP Diet compliant recipe!

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 soup for cold and cough

Useful soup to fight and prevent cold and cough

Course Side Dish

Cuisine International

Keyword liquid soup, vegan soup for cold and cough

Prep Time 5 minutes minutes

Cook Time 20 minutes minutes

0 minutes minutes

Total Time 25 minutes minutes

Servings 2 people

Calories 130kcal

Cost 8

Ingredients

• 1 Medium sized onion
• 2 Garlic cloves
• 1 teaspoon Turmeric
• 1/2 teaspoon Ground pepper To improve the effects of turmeric
• 100 g Ginger
• 1 Bird's eye chili Optional for more flavor
• 20 g Coriander Optional for more flavor
• 1 tbsp Olive oil Optional

Instructions

• Make sure you have all the ingredients
  
• Heat a pot with 400ml of water at medium fire
• Chop the onion, garlic and the chilies and add them to the pot
  
• Peel and chop the ginger in big pieces and add them to the pot (we'll remove them at the end)
  
• Let it simmer for about 20 minutes until the onion has softened completely
• Enjoy
  

Video

https://youtu.be/Uf3tjjko7-E

Notes

• Calories are without the olive oil
• The base ingredients, those effective against cold and cough are ginger, turmeric, garlic, pepper, and lemon. That’s the base of your soup! you can add anything else you feel like adding. I made it with cauliflower rice, but I burn it a little so it was not photo friendly
• It goes very well with chickpeas, beans, rice, anything that you would use for a soup!
• Note that research shows that it is easier to prevent than to cure, and citrus fruits like lemons help a lot with preventing and boosting your immune system

The post Vegan soup for cold and cough appeared first on Natural goodness | Fuss free recipes everyone can make.

My mom use to make spicy tomato soup often because it feels so Mexican, it is easy, and quick to make, it is made of mainly whole foods, it is low calorie, it is made from fresh tomatoes, and you can customize it!

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

What are the base ingredients of a spicy tomato soup?

Since this is Mexican inspired:

• 1 or 2 spicy chilies
• 10 medium-sized ripe tomatoes
• 1 small onion
• 2 garlic cloves
• 2 tbsp Olive oil (optional)

Yep! those are the 4 base ingredients! I enjoy adding either basil or coriander a little bit of veggie stock powder and sometimes I add a sweet big chili to the soup to give it more flavour.

Spicy tomato soup recommendations

This should cover questions and recommendations to make a great soup:

• Make sure to use ripe tomatoes! otherwise use canned tomatoes as it will not give any depth of flavor. I have used with good success Costco canned tomatoes or these canned tomatoes as well.
• Remove the seeds if they feel too sour for you
• If you don’t like basil, replace it with coriander or other herbs! but this is necessary! it is part of what it gives this soup a good flavor
• Chilies are optional! but since it is a Mexican tomato soup, they are almost a must
• No, this will not taste like Indian tomato soup, you will need to use a different set of spices to make it taste like that
• This soup goes great with some fresh tortillas if you have them, totopos or some rye crackers. You can also add beans, chickpeas, cauliflower rice
• Use definitely fresh basil or fresh coriander. Powdered coriander or basil has a completely different taste!
• How do you store it? This is freezer friendly (last for months) and it keeps for about a week in the fridge
• Garlic needs to be caramelized first! if you mix everything at the same time, it will give a weird flavor to the soup!
• Simmer at medium fire! if you increase the strength too much, you may burn the ingredients (don’t ask how I know this :P)

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

• Spicy and thick tomato soup
• Mainly whole foods, low calorie, made from fresh tomatoes!
• Feels very Mexican!

Like soups or stews? looking to complement this? have a look at these great recipes: vegan split pea soup, vegan soup for cold and cough, high protein bean stew, tofu sour cream, salsa roja, salsa verde.

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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Spicy tomato soup

Delicious spicy tomato soup made from fresh tomatoes!

Course Main Course, Side Dish

Cuisine Mexican

Keyword fresh tomatoes, soup, spicy, thick soup, Vegan

Prep Time 5 minutes minutes

Cook Time 25 minutes minutes

0 minutes minutes

Total Time 30 minutes minutes

Servings 2 people

Calories 250kcal

Cost 8

Ingredients

• 10 Medium sized tomatoes
• 1 Medium-sized onions
• 2 Garlic cloves
• 2 Small spicy chilies
• 1/3 cup Basil Coriander also works great!
• 2 tbsp Olive oil Optional (needs to be extra virgin for whole30 compliance, skip for WFPB)
• 1 tbsp Lime juice
• 1 tbsp Vegan stock powder Optional (check compliance if you are under whole30, use homemade for WFPB)
• 1 Sweet chili or pepper Optional

Instructions

• Make sure you have all the ingredients
  
• Add the 2 tbsp of olive oil to a pot at medium fire or 1/4 cup of boiling water if you are not using oil
• Chop the onion in little pieces, mince the garlic, mince the spicy chili and the sweet chili
• Add the onion, garlic and chilies to the pot. Note that the garlic needs to be caramelized before adding the tomatoes! otherwise it will give a weird flavor to the soup!
• Chop the tomatoes and chili in little squares. If you don't like the sourness of the seeds, remove them, but you will need other 4 tomatoes to make a good portion
  
• Once the onion and the garlic caramelize, add the tomatoes to the pot
  
• Wait for about 5 minutes and start mashing the soup
• Chop the basil in little pieces and add it to the pot and let it simmer for about 15 minutes. It is very important to do it at medium fire to avoid burning the ingredients!
• Enjoy!
  

Video

https://www.youtube.com/watch?v=E93lDi8xSXM

Notes

• Calories are approximate
• This is a soup made from fresh tomatoes. You may substitute with canned tomatoes, but it will not have the same flavor, the tomatoes need to be ripe and in season! if not, using canned tomatoes is preferable
• Tomato seeds can make this a bit sour from some people’s taste. Remove them but make sure you include at least other 4 tomatoes to have a good portion for 2 people
• Basil can be substituted with coriander or other herbs!
• You can combine this with lentils/chickpeas for a complete meal
• It freezes well for months, and in the fridge, it lasts for about a week

The post Spicy tomato soup appeared first on Natural goodness | Fuss free recipes everyone can make.

Are you looking for a healthy and ideal recipe to prepare quickly while at home? Simple ingredients and under 10 minutes, no problem! then this recipe is for you!

I make this with frozen spinach and frozen onion, most of the time because it is very convenient and to keep things simple when I am really busy, and I need something healthy and quick!

Just a quick note on frozen spinach: once defrosted, they can have a lot of liquid! so do not put everything together in the microwave if you are trying to use them without defrosting them first.

Is frozen food good for you?

In a nutshell, yes because it is usually frozen quickly when it is already fresh. Some people don’t use frozen food because they think that it is not the healthiest option. My friends, in general, you will need to eat the fruits super fresh and eat them almost the same day in order for them to have a better nutrition profile than frozen fruit.

Ideally, you will try to mix between frozen food and fresh food, but using frozen healthy vegs and fruits is way better than eating junk food meals bought from the supermarket!

Here is a more detailed article from Healthline about frozen vs fresh food.

This recipe is

• Super quick
• Healthy
• Customizable
• Spicy, rich, creamy
• Comforting food!
• Ideal for big reunions or just when you need a quick recipe!
• Delicious with roasted veggies like sweet potatoes and potatoes
• If you like quick recipes, try the summer tofu salad, or the quick chickpea tahini bowl
• Can be made WFPB if you use vegetable broth, minced garlic, and non-processed plant milk

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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Quick chickpea curry

Delicious cheap, healthy and easy under 10 minutes recipe for chickpea curry!

Course Dinner, Lunch

Cuisine Indian, International

Keyword curry, easy, healthy food, indian food, Plant based, quick

Prep Time 7 minutes minutes

Cook Time 1 minute minute

Total Time 8 minutes minutes

Servings 1

Calories 450kcal

Cost 5

Ingredients

• 150 g Cooked chickpeas
• 60 g Defrost spinach
• 20 g Defrosted onion
• 1 tbsp Tahini
• 2/3 teaspoon Vegetable stock powder (buillon) Use your vegetable broth for WFPB
• 1/3 teaspoon Garlic powder Use minced garlic for WFPB
• 1/3 teaspoon Your favorite curry powder Make your own curry for WFPB
• 100 ml Soy milk (or any plant-based milk) Use non-processed milk for WFPB

Instructions

• Put the chickpeas, spinach and onion in a bowl
  
• Put the tahini, vegetable stock, garlic powder, curry and milk in a glass jar
• Close the jar and shake thouroughly with your hands
  
• Add the jar mixture to the bowl
  
• Top with some chipotle flakes (optional)
• Put the bowl in the microwave for 1 minute
• Enjoy!
  

Video

https://youtu.be/K1ah3-BmFXo

Notes

• You probably don’t want to use coconut milk for this recipe! tahini with coconut milk taste a bit weird in my opinion!
• If you want to use coconut milk, then, replace the tahini and the curry powder with normal curry paste
• This is a super easy to make and delicious recipe, because it takes 8 minutes to make, there’s not even a need to make it in batch, but you could and it keeps well in the freezer
• I like making my own chickpeas, they are such a game changer!
• You will love it with basmati rice! (although it is quite filling on its own!)
• I have keep this to a bare minimum of ingredients! this goes very well with roasted potatoes, or roasted sweet potatoes, or basically any other veggies you have. You can easily substitute the chickpeas with beans, lentils, rice or just anything, get creative here!

The post Quick chickpea spinach curry appeared first on Natural goodness | Fuss free recipes everyone can make.

This is an absolute game-changer vegan mozzarella recipe, it is super easy to make, stretchy, gooey, and delicious, I hope you are as excited as I am for finding how to make this! Psyllium husks and sunflower seeds are the base of this recipe!

Into vegan cheese? check all our recipes here!

Uses for psyllium husks

Psyllium is a form of fiber made from the husks of the Plantago ovata seeds. They can be used to make a diverse range of vegan “gelatinous” recipes, from desserts, to, yes, cheese! If you mix a teaspoon in water, it will eventually become coloidal, making it very useful for vegans.

Side effects of psyllium husks

It is generally safe to eat, but it can have some side effects:

• Abdominal pain
• Diarrhea
• Gas
• Loose stools
• Frequent bowel movements

Benefits of psyllium husks

• Improves digestive health
• Helps with heart issues (helps to reduce cholesterol)
• Aids weight loss
• Can help with glycemic balance

For more information on the benefits and side effects, check this post from Healthline.

Where can you buy psyllium husks?

This depends a lot on where you live! You are very likely able to buy it from Amazon, or if you live in the UK (like me!) get it from shops like Planet Organic. Psyllium husks are cheap, around £ 5 for a bag that can last for many, many batches of vegan mozzarella!

Note: I am using psyllium husks, not psyllium husks powder, the powder is more powerful, so you would need less, but I haven’t tried with this, so at the moment, I don’t know the quantities!

Let’s make vegan mozzarella cheese!

Get your ingredients:

1 cup sunflower seeds
2 tbsp Psyllium husks
1 tbsp Apple cider vinegar
1 tbsp Lemon juice
1 teaspoon Himalayan salt
1 teaspoon Garlic powder (or a minced clove of garlic) Optional
1 teaspoon Black pepper Optional
5 g Fresh oregano leaves Optional
400 ml Boiling water

Put the sunflower seeds to boil with water for about 20 minutes, or soak them overnight (this second method is preferred, it will leave them softer)

If you don’t have a super powerful blender, the key to make the cheese more smooth is to remove some of the seeds shells. They’ll come out to the center of the pot while you boil them, so you can remove them with a wooden spoon

While the seeds are boiling, add 400ml (1 3/5 cup) of boiling water in a bowl and add the 2 tablespoons of psyllium husk and let it rest for about 15 minutes (basically… while seeds are boiling!)

After boiling the seeds, you can cool them down to prepare them for the blender by putting them in a strainer and running cold water over them

Add the sunflower seeds, the garlic powder, apple cider vinegar, lemon juice, salt, pepper and oregano leaves to the blender. Note: If you have a Nutri Ninja blender like me lol I discovered that the bullet blender yields much smoother results! so use that one if you can

Blend at low speed for about 10 seconds, then use a rubber spatula to integrate everything well. Blend again for 2 minutes at high speed to integrate well. Note that you may need to add some water at this point in order for the blender to blend properly

Add half of the psyllium husk with water mix (now it should be a jelly solid thing!) to the blender and blend for about 2 minutes at high speed until it is well integrated!

Add the remaining psyllium husk with water and blend at high for another 2 minutes. It should be very smooth! like in the picture!

Transfer to a bowl and to make the block smooth, press a bit with a rubber spatula

Put the bowl in the freezer for about 20 minutes, or in the fridge for about 30-40 minutes

Enjoy with pasta, pizza, or anything you normally use mozzarella for!

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

• Stretchy
• Gooey
• Melty
• Absolutely fabulous on pizza, pasta, as a side with veggies, fruits or anything else
• Super delicious and customizable! Nothing like the vegan cheese you buy in stores!
• No cashew cheese!
• Cheap vegan cheese
• It goes great with a Mexican vegan steak!
• Very healthy and requires no flour, no starch!
• WFPB (whole foods plant-based) whole30 and paleo diet compliant!

Did you Like this recipe? make sure you check our easy pasta sauce!. If you are looking for more ideas to use psyllium husks, try our vegan flan recipe as well!

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 and stretchy vegan mozzarella cheese!

The most delicious, stretchy, healthy and easy to make vegan mozzarella!

Course Side Dish

Cuisine International

Keyword Mozzarella, Plant based, Vegan cheese

Prep Time 15 minutes minutes

Cook Time 20 minutes minutes

Resting time 20 minutes minutes

Total Time 55 minutes minutes

Servings 7 people

Calories 120kcal

Cost 6

Equipment

• High speed blender

Ingredients

• 1 cup Sunflower seeds
• 2 tbsp Psyllium husks
• 1 tbsp Apple cider vinegar
• 1 tbsp Lemon juice
• 1 teaspoon Himalayan salt
• 1 teaspoon Garlic powder (or a minced clove of garlic) Optional
• 1 teaspoon Black pepper Optional
• 1 teaspoon Fresh oregano leaves Optional
• 1.5 cups Boiling water

Instructions

• Put the sunflower seeds to boil for 20 minutes, check them periodically so they don't run out of water! Note: if you have time, it is better to soak them overnight in a big pot, it will make it easier and the result will be smoother
  
• The key to make it a bit smoother, is to remove some of the seed shells. they'll come out at the center of the boiling pot, so just remove them with a wooden spoon. If you soak them, the shells will also come to the surface of the pot, so just remove the water and the shells when draining them
• Put the 400ml of boiling water in a bowl, and mix the 2 tablespoons of psyllium husks. Mix it well with a spoon, and let it to rest for about 30 minutes
  
• Once the seeds are ready, remove the water and cool them using cold water
  
• Add the sunflower seeds, garlic powder, apple cider vinegar, lemon juice, salt, pepper and oregano leaves to the blender
  
• Blend at low speed first for about 10 seconds, then integrate everything with a rubber spatula. Blend again for 2 minutes at high speed to integrate everything very well
• Add half of the psyllium husks mixed with water to the blender, and blend for another 2 minutes at high speed. Everything needs to be very well integrated, if not, blend again until it looks very smooth.
  
• Add the remaining contents of the psyllium husks mixed with water to the blender, and blend at high speed for other 2 minutes. Look at how amazing it looks now!
  
• Transfer to a bowl, and to make the block smooth, press a bit with a rubber spatula from the top of the bowl
  
• Put the bowl in the freezer for about 20 minutes
• Enjoy with fruit, pasta, pizza, it can melt very well! and it tastes amazing! If you leave it for another day, the flavor is stronger and it gets a bit mode solid!
  

Video

https://youtu.be/SBP7-MZ6vHU

Notes

• You will get smoother results if you soak the sunflower seeds overnight with plenty of water. Also try to remove the shells coming on the top if you use this method
• Using sunflower seeds makes this recipe absolutely cheap and very delicious! however it is not completely smooth, so if you don’t like that texture, I suggest that you try with cashews
• You can make it even easier by using cashew butter, mixed with water. You would use 100g of cashew butter + 50 ml of water to replace the soaked sunflower seeds
• This ends up super stretchy and easy to melt! it really is a game changer for those looking for a mozzarella cheese
• Also, it won’t taste like mozzarella, but it will have a similar consistency, and also, I really believe it triggers the same tasting emotions that mozzarella cheese do, give it a try with your favorite wine and other sides or add it to your pizza/pasta and let me know what you think!
• It keeps well in the fridge for about a week, I haven’t tried to freeze it, because I finish it in 3-4 days!
• I really like it with garlic powder pepper and oregano leaves, this is where you get creative and use whatever flavour you want to put into the cheese
• I noted that using a bullet blender gives smoother results! so if you have a bullet but high-speed blender, then you may get better results

The post Easy and stretchy vegan mozzarella cheese! appeared first on Natural goodness | Fuss free recipes everyone can make.

As a kid, my mom always made an easy and delicious homemade tomato sauce from scratch. No cans, no tomato paste, only fresh ingredients and tons of love This easy pasta sauce recipe is made by simmering tomatoes until they become a sauce, and combining them with other ingredients, feel free to use roasted tomatoes instead!

I made this sauce as an excuse to make delicious pasta and combine with my vegan stretchy mozzarella recipe! it was super yummy!

Let’s make pasta sauce!

First, get your ingredients:

• 10 Medium sized tomatoes
• 2 Medium sized onions
• 2 Garlic cloves
• 5 g Fresh oregano leaves Basically the leaves of 3 big stems of oregano. Feel free to replace with basil
• 1 teaspoon Salt
• 400 ml Boiling water
• 2 tbsp Olive oil Optional
• 1 teaspoon Coarse pepper Optional

Preheat a pot (or saucepan if you don’t have a pot) on high temperature
Mince the garlic, or substitute with 1 teaspoon of garlic powder

Add 150ml of boiling water to the saucepan, as you cook this sauce, you’ll have to add water little by little, since we are not using the oil, the pan should always have enough boiling water, so it does not burn the tomatoes and the rest of the ingredients

And then add the garlic and leave it for about 1 minute

Add the onion to the saucepan and add a little bit of water if it already consumed. Leave this to simmer for about 2 minutes

Meanwhile, dice the tomatoes in pieces of around 2.5 cm (1 inch). Don’t get too crazy measuring, but they should be relatively small. Note: I like to use the whole tomato, however! many chefs recommend removing the seeds because it might make the sauce a bit bitter

Add the tomatoes and then add more water to continue the cooking in simmering

Add only the leaves of the oregano to the saucepan. If you want to include the pepper, add it at this point, as well

At this point, use a turner to move the sauce every minute or so. Once the tomatoes start to become a sauce, you should use a pestle to mash the tomatoes and make them more “sauce-like”

Continue this process for another 10 minutes until it looks like this

Add the olive oil once the sauce is done, this will accentuate the flavour in the sauce! that’s why I prefer to add it as the last step.


Enjoy!

What are tomatoes good for?

• Getting more lycopene which is a component that fights depression, heart disease, and cancer
• Antioxidant contents (especially tomato juice)
• Combined with healthy fats, it increases the absorption of phytonutrients

For detailed information, go to the nutrition facts page!

Is olive oil good for you?

Scientific research has not shown a significant benefit from eating olive oil. That’s why I put it as an optional ingredient. You can see it as empty calories in comparison with eating whole foods (olives!). If you want to read more about olive oil, I suggest you follow this link from nutrition facts.

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

• A delicious and easy homemade recipe for an easy pasta sauce, it works great on pizza as well!
• Whole foods and whole30 compliant (if you skip the oil, and salt, of course!)
• Your easy answer to how do you make spaghetti sauce from scratch?
• Freezer friendly!
• Ideal to make in batches for parties with your friends
• Customizable!
• Use it with tofu scramble for a delicious breakfast!
• Or with a delicious pizza as we did for dinner, yesterday!

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 pasta sauce

Delicious homemade whole food fresh tomatoes sauce for that amazing pasta or pizza!

Course Side Dish

Cuisine International, Italian

Keyword tomato sauce, Vegan, Whole30, wholefoods

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

0 minutes minutes

Total Time 30 minutes minutes

Servings 4 people

Calories 70kcal

Cost 10

Ingredients

• 10 Medium sized tomatoes
• 2 Medium sized onions
• 2 Garlic cloves
• 5 g Fresh oregano leaves Basically the leaves of 3 big stems of oregano. Feel free to replace with basil
• 1 teaspoon Salt
• 400 ml Boiling water
• 2 tbsp Olive oil Optional
• 1 teaspoon Coarse pepper Optional

Instructions

• Make sure you got all the ingredients
  
• Preheat a pot (or saucepan if you don't have a pot) on high temperature
• Mince the garlic, or substitute with 1 teaspoon of garlic powder
• Add 150ml of boiling water to the saucepan, as you cook this sauce, you'll have to add water little by little, since we are not using the oil, the pan should always have enough boiling water, so it does not burn the tomatoes and the rest of the ingredients
  
• and then add the garlic and leave it for about 1 minute
• Dice the onion in small pieces
• Add the onion to the saucepan and add a little bit of water if it already consumed. Leave this to simmer for about 2 minutes
• Meanwhile, dice the tomatoes in pieces of around 2.5 cm (1 inch). Don't get too crazy measuring, but they should be relatively small. Note: I like to use the whole tomato, however! many chefs recommend to remove the seeds because it might make the sauce a bit bitter
• Add the tomatoes and then add more water to continue the cooking in simmering
• Add only the leaves of the oregano to the saucepan. If you want to include the pepper, add it at this point, as well
• At this point, use a turner to move the sauce every minute or so. Once the tomatoes start to become a sauce, you should use a pestle to mash the tomatoes and make them more "sauce like"
• Continue this process for another 10 minutes until it looks like this
  
• Add the olive oil once the sauce is done, this will accentuate the flavour in the sauce! that's why I prefer to add it as the last step
• Enjoy with your favorite pizza or pasta
  

Video

https://youtu.be/kGwtccezmwo

Notes

• Try it without oil first! I was surprised of how amazing and easy to make this sauce is. Remember that oil is mainly empty calories (yes, even from olive oil)
• Use it for your favorite pastas and pizza recipes
• This is an amazing sauce for Italian recipes
• Roasted tomatoes would also work for this recipe very well!
• Calories are without oil!
• If you make it in a pot, it will make it easier as the heat is not escaping easily

The post Easy pasta sauce appeared first on Natural goodness | Fuss free recipes everyone can make.

Ever wondered how to make rice cauliflower? the perfect low-calorie alternative to rice!
It is basically made grating a cauliflower!
Note: This how-to explains how to make cauliflower rice without a food processor.

What are the properties of cauliflower rice?

• It has the huge advantage of having a very small amount of calories, 29 calories vs 130 calories of cooked white rice! (Source: US department of agriculture)
• White rice specifically is almost empty calories. Yes, it can help a bit to bulk, but most people are not planning to get bigger!
• Cauliflower has a lot of health benefits: it is rich in antioxidants, fiber, and vitamins. Read this article from Healthline for a thorough description!
• Cauliflower rice is vegan and keto-friendly!
  

How can I use it?

• You can replace any recipe requiring rice! try this delicious high protein spicy Mexican rice, for example, or for something super light, combine with Mexican salsa roja or complement it with a delicious tofu scramble!
• It is freezer friendly! yes! you can freeze it for 1-2 months, although I should say that the results will not be as good as when it has just been grated! you should remove the excess liquid as explained in the recipe before freezing it
• After cooking it, you can also keep it in the fridge for about 4 days

Let’s make cauliflower rice!

Get your cauliflower and grater

Cut it into manageable pieces, maybe 3-4

Use the big holes of the grater to grate the cauliflower. Some people recommend to use the medium holes, I find them too small! make your experiments and decide what works best for your

Use a towel to squeeze the moist

Squeeze! This will make it less soggy

Cook in a pan! do not overload the pan or it will not work very well, it can burn or be over moisty

Enjoy!

Notes

• This recipe is very good for those who want to reduce their calorie intake
• It can be done using a food processor. I personally think it is worth just using the grater, as it takes about 5 minutes to grate a big cauliflower! no big deal
• Cook it in “small portioins” otherwise it will get soggy! 
• Although most people like cutting the cauliflower, I personally just grate the whole piece. It makes less mess, at least in my experience!

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

• Easy, customizable, WFPB, whole30 compliant!
• Healthy, full of nutrients and low calorie!
• If you follow the instructions, this is a no soggy cauliflower rice!

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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How to make rice cauliflower

How to make rice cauliflower

Course Breakfast, Dinner, Lunch

Cuisine International

Keyword low calorie, rice cauliflower, Vegan

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 4 portions

Cost 2

Equipment

• Grater

Ingredients

• 1 Cauliflower

Instructions

• Cut the cauliflower int 3-4 pieces
  
• Use the "big" holes on the box grater. Some people prefer the rice made with the medium holes, I find it too small for cauli flower, but make your experiments and decide what works best for you!
  
• Grate each piece
  
• Use a towel to squeeze out some of the moist. This is optional when the rice feels a bit wet, but very recommended for avoiding soggy rice
  
• Just to make sure, this is what we mean by squeezing out the moist!
  
• You can then put some garlic, onion, olive oil and stock powder (buillon) on a pan and saute the rice. Make sure you do it in small batches to get the perfect results! if you put a lot of rice it will get soggy even if you removed the moist
  
• Uncooked is freezer friendly! although it will only last for about 1-2 months. Note that when it is just done it works much better. Cooked rice will last around 5 days in the fridge.
  

Notes

• This recipe is very good for those who want to reduce their calorie intake
• It can be done using a food processor. I personally think it is worth just using the grater, as it takes about 5 minutes to grate a big cauliflower! no big deal
• Cook it in “small portioins” otherwise it will get soggy! 
• Although most people like cutting the cauliflower, I personally just grate the whole piece. It makes less mess, at least in my experience!

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