. They are vegan, gluten-free, nut-free, and delicious. These breakfast granola cups are obviously perfect for breakfast. They contain healthy fats, protein, and carbsthat’s why they will keep you full for a longer time. And even though they are higher in fat, they are still so much healthier than white bread for example. If you crave a sweet dessert, just grab one of these cups! They are also great as a snack in a lunch box (think meal prep). I am sure kids would absolutely love them and they would be very happy if they could eat them in school! It took me less than 10 minutes to mix all ingredients together for these breakfast granola cups. You will need to put them in the freezer to set (until the sunflower seed butter hardens) but you can prepare them in advance which is amazing. They also freeze well and it’s really handy to have them in the freezer because you never know when that craving kicks in, right. Servings: 8 Calories: 288kcal Author: Michaela Vais Ingredients Granola cups: * 1 1/2 cups (170 g) granola * 1/2 cup (70 g) sunflower seeds, chopped(see recipe notes) * 2 tbsp (40 g) agave syrup (or maple syrup) * 2 heaped tbsp (50 g) sunflower seed butter (see recipe notes) * Pinch of salt Filling: * 1/4 cup (60 g) sunflower seed butter(melted) Topping: * 1/2 cup (90 g) dairy-free chocolate chips(or dark chocolate, chopped) Instructions * Watch the video (scroll down a bit) to see all instruction steps.

 * Combine all ingredients for the granola cups in a mixing bowl and mix well with either a spoon or your hands. The mixture should stick together when you press it between your fingers. If it's not very sticky add a little bit more liquid sweetener.
 * Grease a cupcake pan or use a silicone mold. This recipe yields 6-8 cups, depending on the size of your cupcake pan.
 * With the back of a tablespoon, press the mixture firmly into the cupcake pan and make a dent in the middle of each cup.
 * Put a heaped tsp of sunflower seed butter into the center of each granola cup. Freeze until firm, about 60 minutes.
 * Melt dairy-free chocolate chips in a water bath (simply put the chocolate chips in a small bowl and place it over hot water). You can accelerate the melting process by adding 1-2 tsp of coconut oil.
 * Once the chocolate is melted pour it on top of the sunflower seed butter of each granola cup. It will harden quickly because the sunflower seed butter is cold.
 * Store in the fridge. You can also freeze these breakfast granola cups in zip-lock bags! Enjoy!

 Notes * You can use nuts of choice instead of sunflower seeds * You can use any nut butter of choice instead of sunflower seed butter * I made my own Nut-Free Granola (click for the recipe) * Recipe makes 8 granola cups. Nutrition facts are for one cup.

These are especially great for kids We all know how healthy spinach is. It contains vitamins, minerals, antioxidants, and phytonutrients. Kids normally don’t like greens (I mean I get it, I didn’t like greens too when I was a kid). Adding spinach to these tortillas is pretty much tasteless! Especially if you fill the wraps with other ingredients like veggies, rice, vegan cheese etc. I seriously don’t taste the spinach at all. And if you should taste it, then simply use less spinach next time when you make these spinach tortillas. With time you can add more spinach and this will help to incorporate more greens into your own diet and your kid’s diet. It takes only 5 minutes to prepare the batter, as you just have to mix chickpea flour (also called garbanzo bean flour) with tapioca flour/starch, fresh spinach, water, and salt to taste. I simply put all ingredients in my food processor or blender and mix until the batter is smooth. Then pour some of the batter in a skillet and cook each tortilla for 2-3 minutes. The batter never sticks to my pan (I use a non-stick skillet) and I have made this recipe at least 100 times (not kidding). Servings: 7 tortillas Calories: 99kcal Author: Michaela Vais Ingredients * 1 cup chickpea flour also called garbanzo bean flour (120 g) * 1/2 cup tapioca flour/starch (60 g) * 2 oz fresh baby spinach leaves (60 g) * 1 - 1 1/8 cup water (240-270 ml) * 1/3 tsp salt Instructions * Process all ingredients in your food processor or blender until the batter is smooth. Use 1 cup of water if you plan to make thicker/smaller tortillas for tacos. Add about 1 1/8 cup of water if you want to make thinner/bigger tortillas for e.g. burritos.


 * Pour about 1/3 cup of the batter into a non-stick skillet. You can add a few drops of oil to the skillet but I made the experience that the tortillas turn out great without oil. Make sure to use a non-stick skillet.


 * Cook for two minutes on low-medium heat, flip the tortilla and cook on the other side for about one minute. Enjoy your healthy spinach tortillas!

 These were filled with the following ingredients: Rice, roasted chickpeas, green peppers, tomato sauce and vegan cheese sauce. . Vegan cheese sauce recipe Servings: 3 Calories: 148kcal Ingredients * 3/4 cup coconut milk canned (180 g) (*see recipe notes below) * 3 tbsp nutritional yeast flakes (20 g) * 2 tbsp tapioca flour OR arrowroot flour/starch (*see recipe notes below) * 1/2 tsp sea salt (or to taste) * 1/2 tsp onion powder (optional) * 1/4 tsp garlic powder (optional) * Pinch of smoked paprika (optional) Instructions * Put all ingredients into a saucepan and stir with a whisk. Once everything is combined, turn on the heat and bring the mixture to a boil while stirring constantly.

 * Let simmer on low to medium heat for about one minute until the sauce is stretchy.

 * Enjoy this vegan cheese sauce with nachos, on pizza, over pasta, and many other savory dishes!

 Notes * If the cheese sauce turns out too thick, just add more coconut milk, up to 1 cup. * In case you don't like the taste of coconut milk, you can use any plant-based milk instead, e.g. almond milk, cashew milk, etc. The higher the fat content of the milk is, the better will be the taste of the vegan cheese sauce. * Tapioca flour/starch can be bought in every Asia shop or big supermarkets or simply ordered online. * Two readers (thanks, Brooklyn and Nichola) commented that arrowroot flour(also known as arrowroot powder or arrowroot starch) is a great substitute for tapioca flour/starch. The nutritional yeast flakes which I ordered from Amazon contain B-vitamins and the nutritional yeast flakes have a yellow color. When I use 3 tbsp the cheese sauce turns out pretty yellow like in the pics. When I use less (e.g. just 1 tbsp) the color is just light yellowish.

. They are vegan, gluten-free, crispy, and delicious! These oven-roasted cauliflower steaks with a gluten-free breading are a great side dish or entrée. This healthy recipe is fairly easy to make, low-carb, and vegan. Serve with a creamy cashew tahini dip. HOW TO CUT CAULIFLOWER STEAKS? * First, remove the leaves and trim off the bottom part of the stem. * With a large knife, cut the cauliflower lengthwise through the center into thick slices (about 1 1/2-inch resp. 4 cm thick). * Depending on the thickness of the stem you might get 2 or 3 cauliflower “steaks”. * No need to throw away the cauliflower florets which aren’t connected to the stem, use them as well to make mini cauliflower “steaks” or rather cauliflower “wings” or “nuggets”. Servings 4 Calories: 175kcal Author: Michaela Vais Total Cook time 50 mins Ingredients * 2 medium-large heads of cauliflower Marinade * 2 tbsp oil * 2 tbsp soy sauce (gluten-free if needed) * 1 tbsp balsamic vinegar * 1/2 tbsp maple syrup * 3/4 tsp ground cumin * 1/2 tsp smoked paprika * Salt and pepper to taste * Pinch of cayenne pepper (optional) Breading * 1/2 cup chickpea flour (60 g) * 3 tbsp nutritional yeast flakes * 1 tsp paprika * 1/2 tsp smoked paprika * Salt and pepper Instructions * Trim the stem and remove the leaves from the cauliflower heads. Do not remove too much of the stem, otherwise, your "steaks" will fall apart.
 * With a large knife, cut the cauliflower lengthwise through the center into 1 1/2-inch (4 cm) thick pieces. Depending on the thickness of the stem you might end up with 2 or 3 "steaks". Don't throw away the little cauliflower pieces which aren't connected to the stem, use them as well to make cauliflower "wings".
 * Add some water with salt to a large pot and bring to a boil over high heat. Once the water boils, add the cauliflower, cover the pot and cook the cauliflower for 4-5 minutes to soften it a little. After 4-5 minutes, remove the cauliflower and set aside. You can also steam the cauliflower instead of cooking it.
 * In a small bowl mix together soy sauce, balsamic vinegar, maple syrup, cumin, smoked paprika, salt and pepper to taste. * Preheat oven to 410 degrees Fahrenheit (210 degrees Celsius) and line a large baking sheet with parchment paper.
 * Prepare the breading by simply mixing all ingredients (chickpea flour, nutritional yeast, paprika, smoked paprika, salt, and pepper) in a bowl with a whisk.
 * Place cauliflower steaks on the lined baking sheet. Brush with the marinade from all sides (see pictures above in the blog post).
 * Dip the cauliflower steaks in the breading and coat from all sides. * Bake for about 25-30 minutes, or until golden brown, crispy and fork-tender. Flip cauliflower steaks after 15-20 minutes.
 * Transfer to a platter and serve with fresh herbs, lemon juice, and your favorite dip. I made a cashew tahini dip (check the notes below for the recipe). Enjoy!
 Notes Cashew Tahini Dip:   * 1 tbsp tahini * 1 tbsp cashew butter * 1-2 tbsp or more water (to thin out) * 1 tbsp lime juice or lemon juice * 1 tsp maple syrup or agave syrup * 1/2 tsp onion powder * 1/4 tsp garlic powder * 1/8 tsp ground cumin (optional) * 1/2 tsp hot sauce (optional) * Salt and pepper to taste   Mix the ingredients for the dip in a small bowl with a whisk until creamy. If needed, add more water to thin out.  

Fries are simply amazing and so is chili. The combination of both is fantastic. Adding vegan cheese sauce on top is next level! Your tastebuds will be happy, I promise. Ingredients Fries * 5-6 potatoes (Yukon Gold or Russet) * 1 tbsp coconut sugar or regular sugar * cooking spray Seasonings for the fries: * 1 tsp onion powder * 1/2 tsp paprika * 1/2 tsp garlic powder * sea salt and pepper to taste Chili * 1 medium/big onion, chopped * 4 cloves garlic, finely minced * 1 green pepper, chopped * 1 small/medium carrot, grated * 5-6 medium diced fresh tomatoes (560 g) or use canned (20 oz) * 6 tbsp tomato paste * 2 cups water or vegetable broth * 4 cups cooked or canned beans (e.g. kidney beans, black beans, pinto beans, white beans, or 1 cup of each) * 2 tsp coconut sugar or sub brown sugar or any other sweetener like maple syrup * spices: 1 tsp ground cumin, 1 tsp onion powder, 1 tsp garlic powder, 3/4 tsp salt or less if you use vegetable broth, 1/2 tsp black pepper, 1/4 tsp smoked paprika, 1/4 tsp hot chili powder * 1-2 hot red chili peppers (I used 1, my boyfriend prefers 2) * 2 tsp oil or water for frying Vegan Cheese * 1 batch vegan cheese sauce or store-bought vegan cheese of choice Instructions 
 * Peel the potatoes and cut them into about 1/2 inch-wide sticks. (I used a crinkle cut knife). * Place potato sticks in a bowl, sprinkle sugar over them. Set aside until liquid is released from the potatoes (20-25 minutes). * After 15 minutes, preheat oven to 425 degrees F (220 C) and line 1 large baking sheet with parchment paper. Spray with cooking spray.
 * Drain liquid from potatoes and dry them well with kitchen paper. * Coat fries with the seasonings. You can also use cooking spray on them to make them even crispier but they also turn out crispy without oil.
 * Spread the fries into a single layer on the baking sheet and bake for about 30-40 minutes or until golden brown and crispy. Flip halfway through. You can also use an air fryer and it will take less time (about 25 minutes at 400 degrees F).
 * Meanwhile, start making the chili. In a large pan or pot over medium heat, add in the oil. Sauté the onion and pepper for about 3-4 minutes, add the garlic and sauté for an additional 1-2 minutes, stirring occasionally.
 * Mix in the tomatoes and sauté for another 2-3 minutes.
 * Now add all remaining ingredients, increase the heat and simmer for about 30-40 until thickened, stirring occasionally.
 * Once the fries are ready and the chili is done, make the 3-minute vegan cheese sauce below (skip this step if you use store-bought cheese). * Serve the fries on a plate, ladle some chili over them and top with a layer of cheese sauce (or vegan cheese of choice). Garnish with fresh herbs.
 * Enjoy immediately!
 Vegan cheese sauce recipe Servings: 3 Calories: 148kcal Ingredients * 3/4 cup coconut milk canned (180 g) (*see recipe notes below) * 3 tbsp nutritional yeast flakes (20 g) * 2 tbsp tapioca flour OR arrowroot flour/starch (*see recipe notes below) * 1/2 tsp sea salt (or to taste) * 1/2 tsp onion powder (optional) * 1/4 tsp garlic powder (optional) * Pinch of smoked paprika (optional) Instructions * Put all ingredients into a saucepan and stir with a whisk. Once everything is combined, turn on the heat and bring the mixture to a boil while stirring constantly.

 * Let simmer on low to medium heat for about one minute until the sauce is stretchy.

 * Enjoy this vegan cheese sauce with nachos, on pizza, over pasta, and many other savory dishes!

 Notes * If the cheese sauce turns out too thick, just add more coconut milk, up to 1 cup. * In case you don't like the taste of coconut milk, you can use any plant-based milk instead, e.g. almond milk, cashew milk, etc. The higher the fat content of the milk is, the better will be the taste of the vegan cheese sauce. * Tapioca flour/starch can be bought in every Asia shop or big supermarkets or simply ordered online. * Two readers (thanks, Brooklyn and Nichola) commented that arrowroot flour(also known as arrowroot powder or arrowroot starch) is a great substitute for tapioca flour/starch. The nutritional yeast flakes which I ordered from Amazon contain B-vitamins and the nutritional yeast flakes have a yellow color. When I use 3 tbsp the cheese sauce turns out pretty yellow like in the pics. When I use less (e.g. just 1 tbsp) the color is just light yellowish.

It's vegan, gluten-free, oil-free, high in antioxidants and easy to make. . .Calories: 184kcal | Carbohydrates: 25g | Protein: 4.7g | Fat: 6.2g | Sugar: 9.8g Ingredients Dry ingredients: * 2 cups oat flour (GF if necessary) (220 g) *see recipe notes * 1/2 cup almond flour (60 g) *see recipe notes * 1 tbsp ground chia seeds or ground flax seeds * 1 tsp baking powder * 1/4 tsp baking soda Wet ingredients: * 2 ripe bananas (200 g) * 1/4 cup maple syrup or any other liquid sweetener (80 g) * 1/3 cup coconut milk canned (80 ml) *see recipe notes * 170 g blueberries * 2 tbsp lime juice (or lemon juice) Frosting: * 5 tbsp Erythritol (or regular powdered sugar) * 1-2 tsp lime juice or lemon juice * 1 tbsp or more plant-based milk * 2 tsp Maqui Berry powder Instructions * Put all dry ingredients in a bowl and stir until there are no clumps.
 * Process all wet ingredients (except the blueberries) in a food processor or blender and pour the mixture into the dry ingredients. Stir with a whisk. Now fold in the blueberries.

 * Line a loaf pan with parchment paper. My pan measures 8 x 4 x 2.5 inches. Spoon the mixture into the loaf pan.

 * Bake in the oven at 356 degrees F (180 degrees C) for about 40 minutes. The blueberry banana bread is ready when a toothpick comes out almost clean (don't overcook it). Let it cool in the fridge.

 * For the maqui berry frosting: Put the Erythritol in your food processor or coffee grinder and mix until it's very fine like icing sugar. Use a whisk to mix it in a small bowl with the plant-based milk, the lime/lemon juice, and the Maqui berry powder. If the frosting is too thick add more milk or lime/lemon juice. If it's too thin add more Erythritol. Spread the frosting on the bread and put it in the fridge until the frosting is hard. Enjoy! Notes * Simply process oats (regular oats or gluten-free oats) in your dry blender or food processor to make oat flour. * Instead of almond flour (100% ground almonds), you can use any other finely ground nuts/seeds of choice. For example ground hazelnuts, ground hemp seeds, etc. I don't recommend coconut flour (as it absorbs a lot of moisture and the fat content is low). Shredded unsweetened coconut is a better option since it has almost the same fat content as ground almonds which makes the bread moist and fluffy. * Instead of canned coconut milk, you can use any other plant-based milk or cream (the higher the fat content the better will be the taste). Homemade cashew milk or almond milk etc. works too (don't use too much water though). * Nutrition facts are for one piece of the bread if you cut the loaf into 10 pieces.