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.

Psyllium husk and coconut flour recipes continue! now I made a vegan mug brownie and it is healthy and delicious!

Do you enjoy desserts? Try our two ingredient coconut cookies, or our vegan flan! Or this delicious vegan coffee cake from Get set vegan!

Looking to give it a mocha flavor? try adding 1 teaspoon of espresso powder! I didn’t know this powder existed until I found this great mocha brownie recipe from coffeewise!

 Vegan Mug Brownie Substitutions

• Cacao powder vs cocoa powder. Cacao powder is less processed than cocoa powder, albeit more bitter. I prefer to use raw cacao powder and to add some melted dark chocolate but if you want it very chocolatey, you need to add the dark chocolate and consider cocoa powder. More on the information and nutritional profile on this article from Healthline.
• Cacao powder. Substitute with Vivo life cacao protein to turn this into a Vegan protein mug cake!
• Date syrup. You can use maple syrup but maybe add a bit less, as it is more liquid.
• Psyllium husk. No replacement! you need this to make it a bit spongy!

Let’s make the vegan mug brownie!

In a bowl, add 100 ml (or 120 ml if you want it very moist) of plant milk (we like soy milk), 6 tbsp of coconut flour, 1/2 tbsp of psyllium husk, 2 tbsp of cocoa powder and 3 tbsp of date syrup or melted dark chocolate

Integrate well, it should look like this

Put it in the microwave for about 90 seconds, or in the oven at 350 F or 180 C for 10 minutes. You know it is ready because if you put a toothpick, it will come out dry. It is better if you first check at 90 seconds before putting it more time, otherwise the bottom will be too dry!

Enjoy!

Recommendations

• Don’t do more than 2 minutes, it will just burn a bit the bottom part of the brownie!
• Calories depend on the exact brands and substitutions you make and it is per serving (this makes two servings)
• This recipe is way healthier than brownies made with normal flour and tons of sugar, but it does have calories and sugar! feel free to experiment and to use erythritol or other sweeteners, but you will have to add a bit more water to have the right consistency
• This is an egg-free, dairy-free 
• It keeps in the fridge for about a week
• It is freezer friendly
• Customize it! you can add raspberries, nuts, chocolate chips, hazelnuts (I love this topping!) 
• Add a bit more of milk/liquid sweetener to get a more moist brownie, with these quantities it should come out quite balanced 
• If you want it very CHOCOLATEY you do need to add the melted chocolate and some chips.
• Feel free to add fruits, hazelnuts, or other toppings!
• Is this a vegan no flour recipe? well, not exactly, as we use coconut flour, but coconut flour is made from coconut, so it doesn’t have the “bad” effects of plain flour. This is a vegan coconut flour mug cake

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

• Egg-free, dairy-free, gluten-free!
• It is a no bake recipe!
• Customizable (add fruit, nuts, etc!)
• It is ready under 10 minutes!
• Can also be considered a vegan mug cake
• If you are looking for more brownie recipes, try this peanut butter brownie

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 mug brownie

Easy, quick and delicious vegan mug brownie

Course Dessert

Cuisine International

Keyword best vegan sour cream, cacao powder, psyllium husk recipes, vegan mug brownie

Prep Time 7 minutes minutes

Cook Time 3 minutes minutes

0 minutes minutes

Total Time 10 minutes minutes

Servings 2 people

Calories 365kcal

Cost 8

Ingredients

• 6 tbsp Coconut flour
• 2 tbsp Cacao powder Unsweetened. You can use sweetened or even cocoa powder, but then add less syrup or melted dark chocolate
• 3 tbsp Date syrup You can use melted dark chocolate as well
• 100 ml Soy milk
• 1/2 tbsp Psyllium husks

Instructions

• Get all your ingredients and add them to a bowl
  
• Integrate very well
  
• Add half of the mixture to a 100ml mug or pot
• Cook for 90 seconds in an 800W microwave
• Or for 10 minutes in an oven at 350 F or 180 C
• Wait a couple of minutes until it is not hot!
• Careful when removing it from the microwave, it'll still be quite hot! use a towel or an oven mitt
• Enjoy!
  

Video

https://youtu.be/eC_B9jAqEC4

Notes

• Calories depend on the exact brands and substitutions you make and it is per serving (this makes two servings)
• This recipe is way healthier than brownies made with normal flour and tons of sugar, but it does have calories and sugar! feel free to experiment and to use erythritol or other sweeteners, but you will have to add a bit more water to have the right consistency
• This is an egg-free, dairy-free 
• It keeps in the fridge for about a week
• It is freezer friendly
• Customize it! you can add raspberries, nuts, chocolate chips, hazelnuts (I love this topping!) 
• Add a bit more of milk / liquid sweetener to get a more moist brownie, with these quantities it should come out quite balanced 

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

On the look for not Mexican spicy sauces, I came across peri peri sauce, and I fell in love . This worked perfect on burritos and tofu scramble! I will be making batches of this delicious sauce quite often!

Once I tried the peri-peri sauce in Nando’s and to be honest, although it was good, I found it a bit sweet. So I decided to investigate how to make this traditional (Portuguese? African?) sauce and I was really delighted by the combination of flavors which is very different from sauces made in my home country. This was the perfect excuse to use the food processor of my Ninja blender lol

Do you enjoy sauces? have a look at: salsa verde, Mexican red sauce, and red pepper coulis!

Let’s make peri peri sauce!

Get your ingredients!

• 2 African red bird’s eye chilies
• 2 Bell peppers I tend to combine some sweet chilies to give it more flavor
• 1/3 cup Basil
• 1/3 cup Coriander
• 5 g Tarragon leaves Too minty! more eclipse the flavors of the other ingredients
• 1/3 cup Apple cider vinegar
• 1/3 cup Lemon juice
• 1 tbsp Paprika
• 1 teaspoon Salt
• 4 Cloves of garlic

• Chop the peppers and the garlic
• Mince the african chilies

Chop the peppers and the garlic, and mince the African chilies.
Add everything to the food processor:

Blend at low to get things going on your food processor, and then at high. Scrape the sides and blend again. I prefer to use a food processor as I don’t want this to turn into a completely liquid sauce, but rather I want it to have texture!

Enjoy!

What is peri peri sauce?

It is a sauce that gets its spicy characteristic flavour from African bird chilies. But I would say that all the ingredients make it taste so special. The basil, coriander and tarragon definitely make it taste very herby, and the peppers give this sauce a very fresh round flavour.

This sauce is also known as piri piri, or pili pili sauce.

Peri peri sauce uses

Pretty much everything… If you are looking for recipes that can use it have a look at our , tofu scramble and vegan steak. I have tried it with burritos, beans, crackers (yep! crackers), salads… you name it!

I am going to try it with soups and pasta and report back at some point…

Where can you find african bird’s eye chilies?

If you live in the UK, I have found them in Sainsbury’s (not 100 % sure they are always African, though!).

Friends from Holland and Paris have told me that they sometimes find them on local markets. If you can’t find them I would say that you can also try any spicy chili that you have at hand. I have tried this with chile serrano (Mexican chili) and it tastes very good as well. Careful with the amount! I use 2-3 small chilies only because they are too spicy!

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

• Spicy, garlicky, tangy, herby, flavourful
• Made from mostly whole foods
• Skip vinegar, oil, paprika, and salt for a whole foods version
• Feel free to include this as part of your whole30 plan!

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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Peri Peri sauce

Fresh, whole, spicy sauce! delicious on tacos, burritos, salads and maybe on everything!

Course Side Dish

Cuisine portuguese

Keyword fresh, sauce, spicy, Vegan

Prep Time 10 minutes minutes

Cook Time 0 minutes minutes

0 minutes minutes

Total Time 10 minutes minutes

Servings 4

Calories 180kcal

Cost 5

Equipment

• Food processor or Blender

Ingredients

• 2 African red bird's eye chilies
• 2 Bell peppers I tend to combine some sweet chilies to give it more flavor
• 1/3 cup Basil
• 1/3 cup Coriander
• 5 g Tarragon leaves Too minty! more eclipse the flavors of the other ingredients
• 1/3 cup Apple cider vinegar
• 1/3 cup Lemon juice
• 1 tbsp Paprika
• 1 teaspoon Salt
• 4 Cloves of garlic

Instructions

• Make sure you have all the ingredients
  
• Chop the peppers and the garlic
• Mince the african chilies
• Add everything to the food processor
  
• Blend at slow speed, then at high speed for about 30 seconds. Scrape the sides and blend again for another 20 seconds or until everything is well integrated
• Enjoy!
  

Video

https://youtu.be/OSx1tx5SF-I

Notes

• Be careful with the heat of bird’s eye chilies! I add only 2 or maximum 3, because they are really spicy
• I like to combine sweet chilies and peppers, it gives this sauce a great taste!
• Tarragon is the only herb that I use only a little for this sauce. Why? because it is a bit too minty for a spicy sauce :). If you don’t mind that, feel free to add more!
• If you use a very powerful blender or bullet blender, you are likely going to end with a “juice” instead of the whole sauce you see in the pictures
• If you don’t like vinegar, do not add it, but then it will spoil sooner in the fridge
• If you don’t like raw sauces, you can blend the sauce in a blender instead of a food processor until it is quite liquid and then cook it 
• If you are looking for something like the Nando’s sauce, this is not it :D. Nando’s sauce has some sugar and it is a very liquid and cooked sauce!

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

This tofu vegan sour cream recipe is the best, healthiest, and easiest version to make non dairy sour cream!

I made a delicious lentil soup the other day, and I really wanted to have a replacement for dairy cream. After trying with various options, I believe this is the best one for all things were you would normally use cream. I use this for my vegan steaks, for my bean stew, for a tofu scramble! basically, I want to pour it on everything! Are you looking for other dairy replacements? for example mozzarella? check out the game changer vegan mozzarella I recently made!

Be very careful with quantities! too much lime juice and it will be super sour, too much vinegar and it will be very tangy. It is better to add them little by little until it is perfect for you. I personally like it super sour and tangy so, I actually adjusted the recipe!

If you are looking for more tofu recipes, have a look at the tofu scramble or the spicy almond sauce tofu recipe!

What adjustments can I make?

• Skip the salt for a neutral flavor (like normal sour cream, but I enjoy adding just a pinch for an extra savory taste!)
• I have made some testing with white vinegar, and some of my friends think it taste more like sour cream! I personally enjoy it more with apple cider vinegar!
• Add coriander/garlic to turn this into a delicious vegan dip for totopos or crudites
• Replace the tofu with 150 g of overnight soaked cashews and 100ml of water for a vegan tofu free sour cream. I actually recommend that for pasta recipes or for those people missing the creamy fat from normal dairy cream.

Let’s make tofu sour cream!

Get your ingredients

Add everything to the blender

Blend until smooth and enjoy!

We hope you like this recipe, it’s:

• Creamy, tangy, healthy, delicious
• The best non dairy sour cream
• Customizable into a dip with coriander/garlic, maybe dill!
• Spicy vegan sour cream if you add chili flakes! or fresh chili puree!
• Not freezer-friendly, unless you use cashews or nuts. However, it keeps for a week in the fridge, though!
• Gluten free and oil free vegan sour cream!
• Super quick to make! 5 minute vegan sour cream! talk about convenience!

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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Tofu sour cream

The best vegan sour cream!

Course Appetizer, Dip, Side Dish

Cuisine International

Keyword best vegan sour cream, tofu sour cream, Vegan

Prep Time 5 minutes minutes

Cook Time 0 minutes minutes

Total Time 5 minutes minutes

Servings 4 people

Calories 70kcal

Author Roberto

Cost 4

Equipment

• Blender

Ingredients

• 300 g Firm silken tofu J-Basket brand works very well!
• 3/4 tbsp Lime juice Not lemon juice!
• 3/4 tbsp Apple cider vinegar White vinegar gives it a good flavor too
• 20 g Coriander Optional, to make a dip
• 1 teaspoon Garlic powder Optional, to make if more flavorful

Instructions

• Make sure you have all the ingredients
  
• Add everything to the blender
  
• Blend for about 30 seconds (until very smooth). Taste and see if it needs more lime juice, apple cider vinegar or salt
  

Video

https://youtu.be/NLy2D1Vsq40

Notes

• If you are looking for a soy free cream, you can substitute the tofu with 150 g of raw cahews soaked overnight and 100ml of water. If you do that, you will need to blend for much more time until it is really creamy! or try our sunflower seed cream.
• I love to add coriander and garlic, here is where you can get creative! Let me know what you tried!
• Do not replace lime juice with lemon juice! the result will be very different
• Firm silken tofu is key here to obtain a smooth creamy result. Normal firm or extra firm tofu can make this crumbly!
• The combination of vinegar + lime juice is excellent to produce the tangy flavor characteristic of “dairy” products
• As always, calories depend on the tofu. This should be a very light and high protein because tofu is just like that

The post Tofu sour cream appeared first on Natural goodness | Fuss free recipes everyone can make.

Did you try Chamoy while being in Mexico? or, are you a Mexican feeling homesick (I am raising my hand here lol) If so, I bet you know it is the only sauce made for that fruit, the only one. If you are missing it and wondering: Is it easy to make Chamoy? you bet! just 5 ingredients and a blender. This is a very traditional Mexican recipe that combines spiciness with sweetness and even a bit of sourness from the limes. Join me to discover this great sauce!

Into Mexican desserts? try out tamal de elote dulce! or check all our desserts here!

Disclaimer: This post has some affiliate links that help me to earn a small omission to continue creating great posts for you.

What can I use Chamoy for?

• With mangos, apples other fruits, and jicamas. My friend, if you tried it before, you know what I am talking about!
• How to make Chamoy apples? just buy an apple, cut it however you prefer, and add this thick sauce to it!
• If you are lucky enough to have tajin, then use it on top of this!
• Mangonadas, oh yes, yes! I love Mangonadas, that’s basically crushed ice with mango juice and mangos combined with Chamoy, it is soo addictive, here is the recipe!
• With beer (micheladas with Chamoy)
• With tequila shots (dangerous stuff, you’ll be drunk before you know! but it is soo good!)

What are the traditional ingredients?

• Apricot jam, prunes, chile ancho, sugar, salt, lemon juice, and water (some people also use -jamaica-, I mean hibiscus flowers!). This recipe is for a thick Chamoy! feel free to add more lemon juice or water to thin it
• You can adjust the recipe, for example, it is very common to do a tamarindo Chamoy version of this recipe, just add some tamarind pulp!

We hope you enjoy this sauce. It’s:

• Spicy, sweet and sour!
• Easy to make at home, even if you live in Europe (like me!)
• Super addictive!

Looking for more Mexican recipe inspo? how about salsa roja, or a tofu scramble?

Where can you buy Chamoy?

If you are not in Mexico or the US, probably in a Mexican shop, or online (e.g. Amazon) :(. But, as you can see, it is super easy to make, and most supermarkets should have all the ingredients!

Let’s make chamoy!

Get your ingredients:
3/4 cup Apricot jam (if you are in the US, I like this one because it does not have added sugar)
2 teaspoon Chile ancho flakes (substitute with 1-2 natural unveined unseeded chilies if you can find them, you can get them from Amazon US as well)
1/3 cup lime juice
2 tbsp sugar (or another 2 tbsp of the jam if you want no sugar added!)
1 teaspoon salt
4 prunes (optional)
2 tbsp tamarind pulp (optional)

If using chili flakes, you can put them in 1/4 cup of boiling water and let them sit, so they are easier to blend. The same applies to the prunes! especially if your blender is not very powerful.

Add all the ingredients to a blender and blend for about a minute until they are well integrated

Enjoy!

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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Chamoy

Traditional Mexican recipe used as a sauce for fruit, micheladas, chamoyadas, mangonadas, etc!

Course Side Dish

Cuisine Mexican

Keyword chamoy, chamoyada, mangonada, Mexican Vegan, side, Vegan

Prep Time 5 minutes minutes

Cook Time 0 minutes minutes

0 minutes minutes

Total Time 5 minutes minutes

Servings 4 people

Calories 220kcal

Author Roberto

Equipment

• Blender

Ingredients

• 3/4 cup Apricot jam Feel free to make your own!
• 2 tablespoon Chile ancho flakes Substitute with 1- 2 natural chilies if you can find them where you live! unveined and unseeded
• 1/3 cup Lime juice Or the juice of 4 big limes
• 2 tbsp Sugar I use brown sugar. Make sure it is vegan friendly! Replace with another 2 tbsp of jam if you want this to be "no sugar added"
• 1 teaspoon Salt
• 4 Prunes Optional
• 2 tbsp Tamarind pulp Optional, makes it a bit more sour!

Instructions

• Make sure you have all the ingredients
  
• If you are using fresh chilies, make sure to remove the seeds and veins unless you want it very spicy! If you are using chili flakes, a good trick is to put them with a little bit of water the day before so they are softened and then, they'll integrate better when blending
• If you are using prunes and your blender is not too powerful, I suggest that you put them in a little container with some boiling water for 10 minutes to prepare them for the blender
• Add all the ingredients in the blender and blend in high for about 1 minute. Check if everything is very well integrated and blend again if required
• Enjoy!
  

Video

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

Notes

• Calories depend on the apricot jam used! read the label and the resulting chamoy will have a little bit less than that due to the lemon juice 
• For selecting the best jam: I like St. Dalfour Jam because it uses fruit juices instead of sugar, but you don’t have to buy this brand! my recommendation is to check that the jam does not contain added sugar
• Chile ancho flakes are commonly found in supermarkets, just ask and they are very likely to have it in stock. Of course, it tastes better with fresh chile ancho, but I know it can be difficult to find (I live in London and, I have this issue!)
• Lime juice. I love being practical, just like you, so, if you don’t want to extract the juice of the limes, just buy the juice in the supermarket, it is usually cheap and very convenient for a lot of recipes!
• This recipe is great as a side dish with fruits like mango and apples. It is ideal for chamoyadas, mangonadas, micheladas!
• The traditional recipe includes the prunes! but I honestly prefer it without them. For a twist, you can make this sourer if you include pulparing pulp. Depending on where you are coming from in Mexico, there can be other variations for the recipe

The post Chamoy 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.

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.

I do this 10-minute Chickpea tahini bowl every time I want something quick, nutritious, delicious and easy!

If you are looking for more under 10-minute recipes! try our delicious high protein tofu salad!

You can store it for the week and have it for lunch/dinner! If you feel curious about chickpeas, look at this article from Healthline.

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10-minute Chickpea tahini bowl

Quick, easy, nutritious and delicious chickpea bowl!

Course Dinner, Lunch

Cuisine International

Keyword Bowl, Chickpea, Vegan

Prep Time 10 minutes minutes

Cook Time 0 minutes minutes

Total Time 10 minutes minutes

Servings 1

Calories 380kcal

Cost 4

Ingredients

• 100 g cooked chickpeas
• 20 g Onion powder
• 2 tbsp Tahini
• 1 teaspoon garlic granules
• 1 tbsp Vegan stock
• 1 tbsp Green curry paste
• 10 g coriander (optional)
• 1/2 cup Plant-based milk (I like soy for the extra protein!)

Instructions

• Mix everything but the coriander and the chickpeas in the bowl, you can leave the green paste at the end to give it an interesting colour
• Add the chickpeas
• Mix the green paste to make it look like white and green
• Decorate with coriander
• Enjoy!
  

Notes

• This recipe is super easy and it will last for some weeks on the fridge
• If you have more time, you can create a coriander dressing in the blender, it will make it taste soo good (coriander, onion, a bit of apple cider vinegar)

The post Quick 10-minute Chickpea tahini bowl 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.

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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.