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Breakfast

Cherry Breakfast Smoothie Bowl With Chocolate Drizzle

August 14, 2018 | 0
vegan breakfast fruit smoothie bowl | Sprouting Zen

Vegan cherry breakfast fruit smoothie bowl topped with fresh bananas, cacao nibs, mulberries, and a tasty oil free chocolate drizzle!

click here to see the full recipe

Oil free Spelt Pancakes With Date-Sweetened Caramel Drizzle

August 2, 2018 | 0
oil free vegan spelt pancakes with caramel drizzle

A fluffy vegan spelt pancake recipe that is oil free and delicious. Topped with a homemade date-sweetened caramel sauce. Refined sugar free.

click here to see the full recipe

Mango Cardamom Snack Cake

July 15, 2018 | 12

A tasty vegan mango cardamom snack cake that is oil free and sweetened with dates. Made with oat flour and topped with a tasty mango frosting layer on top.

click here to see the full recipe

Cardamom Cinnamon Breakfast Granola Recipe

July 11, 2018 | 0

This post may contain affiliate links. If you click on a link and then make a purchase, I may get a small commission from that sale, at no extra cost to you.  Cardamom Cinnamon Oil Free Breakfast Granola. Yesss please give me all the cozy vibes of cinnamon, cardamom and nutmeg in a bowl…  …

click here to see the full recipe

Oil free + Vegan Red, White, And Blue Treats

July 1, 2018 | 0

A recipe round up featuring 9 vegan recipes that are refined oil free and refined sugar free. All recipes are Red, White and Blue – perfect for the Fourth!

click here to see the full recipe
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Recent Posts

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Mondays never looked better. 🤤😍 This right h Mondays never looked better. 🤤😍 This right here is our favorite "no churn" raw vegan ice cream cake. When you see the term "no churn" it means you do NOT need an ice cream maker to make this recipe! Ice cream makers are great to have, and i do love mine, but not everybody has one and that's okay because you can still make the creamiest of ice cream cakes without one. 👌 The secret here is to use a high powered blender (i love my @vitamix for recipes like this one) and full fat coconut CREAM from a CAN. I use the blue can from @traderjoes. Coconut milk in cartons is usually watered down and will create ice crystals = grainy uncreamy ice cream. 〰 For the ice cream part: 1.5 cans of full-fat coconut cream 1 cup of cashews 2 teaspoons of vanilla flavoring 6 soft medjool dates pinch of cinnamon (optional) 1/4 cup of cacao powder (Add this LAST – read instructions below) 〰 Crust and Crumble Layer: 1 cup walnuts 1/2 cup of cashews 5 medjool dates (soaked if hard) 1/4 cup of cacao powder pinch of salt 〰 instructions: 1. Make crust using a food processor and then press down half of the mixture onto the base of a springform pan covered with parchment paper. 2. Make ice cream by adding all ingredients expect cacao powder to a blender (like a @vitamix) and blend until smooth. Pour half of mix onto the springform pan and freeze. 3. Add cacao powder to the rest of the ice cream mixture in blender and combine. 4. Add left over nut crumble on top of vanilla layer once hard and then add chocolate ice cream layer on top. 5. Finish by topping with a little more chocolate nut crumble. Freeze overnight or for 6 hrs. To serve, let sit in room temp for a few minutes. Enjoy!!! For more details, recipe link will be in bio. Tell me, have you ever made homemade ice cream? It's a total game changer I promise. 🙌 #icecreamcake #chocolate #vanilla #vitamixblender #vitamixrecipes #summerrecipes #icecreamrecipes #plantbasedrecipeshare #rawveganrecipe
You know that parsley and basil herb sauce I raved You know that parsley and basil herb sauce I raved about yesterday? Well, THIS is the bowl THAT sauce was made for. Baked lentil falafel paired with a coconut aminos cauliflower rice, and veggies roasted to perfection.👌 Recipe: INGREDIENTS For baked falafel:  2 cups cooked green lentils (1 cup uncooked lentils + 3.75 cups water)  2 garlic cloves handful of parsley with stems (27g)  7 to 8 fresh basil leaves (7g)  1 tablespoon of chickpea miso the juice of 1/2 a lemon = 2 tablespoons (15g)  1/4 teaspoon of ground flaxmeal 3 tablespoons of coconut flour (or more as needed to thicken the mix) 1/2 teaspoon of himalayan salt  INSTRUCTIONS Add 1 cup of uncooked lentils and 3.75 cups of water to a pot, bring to a boil, reduce heat and continue to cook on a gentle simmer with a tilted lid. Cook until lentils are soft, but not mushy.. and until the water has mostly evaporated (usually takes around 20 minutes). Remember we will be processing this in the food processor so no need to make them super super soft. Set aside to let cool down.  To food processor add: cooked lentils, garlic cloves, parsley, basil leaves, chickpea miso, lemon juice, flaxmeal, salt and process until well-combined. Add coconut flour (or your choice of flour) as needed to thicken the mixture in order to make it easier to form the balls. I needed 3 tablespoons but you might need to add a bit more or less depending on how thick your mix is to begin with.  Preheat oven to 350F and form bite-sized falafel balls using the mix (1/2 cup yields around 3 balls) and place in baking sheet. Bake at 350f for 40 minutes or until balls are golden brown and slightly crispy. Remove from oven and set aside to cool down a bit. If balls feel soft do not worry as  they will continue to harden as they cool down outside of the oven.  For cauli rice and roasted veggies visit sproutingzen.com and search - summer bliss bowl with baked lentil falafel or click link in bio. #summerbowl #blissbowl #veggiebowls #veggiebowl #falafelwrap #falafelbowl #sproutingzeneats #sproutingzen
I love me a good cashew-based sauce as much as the I love me a good cashew-based sauce as much as the next person but sometimes it's nice to change things up. This five minute fresh parsley and basil herb sauce is cashew-less yet still has that creamy mouthful we all love. This one is great for those who want a break from cashews or are allergic to them! Best part is it only takes 5 minutes to make and will elevate any savory dish from "mehhh" to "whoa". 🤤 Recipe: INGREDIENTS a handful of fresh parsley including stems (28g) 5 to 6 fresh basil leaves 2 garlic cloves (11g) 2 tablespoons tahini (37g) the juice of half a lemon (2 tablespoons = 25g) 1/2 cup of coconut milk from a can = 100g (I use Trader Joe’s brand which is guar-gum free) 1/4 teaspoon of himalayan salt INSTRUCTIONS Add all ingredients to a @vitamix blender (or similar) and mix until smooth and creamy. Serve on top of your favorite summer bowls or entrees. 👌 #savorysauces #vegansauces #saucerecipe #herbsauce #wfpb #vitamix #vitamixrecipes #ilovemyvitamix #vitamixblender #sproutingzeneats #sproutingzen
I like my nice cream thicccc ✨ shout out to @vit I like my nice cream thicccc ✨ shout out to @vitamix for always giving me the creamiest banana nice creams. 😍 #myfirstlove Recipe for this creamy dreamy nice cream is the easiest of all: 2 to 3 frozen bananas 🍌 1 teaspoon dried pitaya powder Bits of milk or water to help blender out, if struggling. The key to thick nicecream is to add as little liquid as possible! 👌 Tell me, what's your favorite nice cream combo? I like to keep it simple because i enjoy the flavor of bananas but sometimes i'll throw in a little chocolate, or blueberries into the mix! 😍 #vitamix #vitamixrecipes #ilovemyvitamix #vitamixblender #nicecreamrecipes #nicecreambowl
We're talking alternative natural sweeteners on th We're talking alternative natural sweeteners on the blog today. Ranking our most favorite and most used natural/unrefined alternatives to refined white table sugar. And yes, sugar is still sugar and should be consumed in moderation but there are definitely some choices that are better than others... What are some of your favorite alternatives to white table sugar? Mine use to be agave but lately I have fallen in love with maple sugar more and more (it's maple syrup that has been dried and turned into granules to resemble traditional sugar).. And of course, medjool dates - nature's candy and probably the healthiest way to sweeten desserts! 👍 And then there's my homemade stevia leaf powder made from ground stevia leaves, which I literally eat off the plant because they're so sweet and delicious 😄! okay i have lots of favorites, tell me yours. Link to full post in bio. #alternativestosugar #alternativesweeteners #wellness #maplesugar #stevialeafpowder #sproutingzen #sproutingzeneats
Summer in south Florida is synonymous with mangoes Summer in south Florida is synonymous with mangoes! You get mangoes from your friends. You get mangoes from your co workers. And you get mangoes from your awesome MIL who has a tree in her backyard! So what does one do with all these mangoes? Make a mango snack cake. Recipe below: INGREDIENTS 1.5c of oats processed into flour (or if using store bought oat flour – 140g) 1 tsp baking soda 1/2 tsp cardamom powder 2 fresh mangoes or 340g of flesh (set 1/4 cup, around 100g, aside for the frosting) 1 tbs apple cider vinegar (9g) 1 tsp vanilla extract 5 medjool dates, pitted (66g) For Mango Frosting: 1/4 cup (about 100g) of fresh mangoes 3 medjool dates (53g) 1/2 tablespoon of apple cider vinegar (5g) Oat Milk Layer On Top: 1/2 cup of @pacificplantbased oat milk (this part is optional but it adds a bit more sweetness and moisture to the cake and I really encourage you NOT to skip this part) 🙂 Additional optional toppings: mulberries coconut shreds cacao nibs coconut butter drizzle INSTRUCTIONS - Preheat oven to 350F. - Add dry ingredients to a bowl and gently combine. - Add mango flesh (remember to set aside 1/4 cup for the frosting which we will be using later on), apple cider vinegar, vanilla extract, and dates to a food processor and combine. Add this wet mixture to the dry bowl and mix with a spoon until evenly combined. - Spread the batter onto an 8×8 square baking dish lined with parchment paper and bake for 50 minutes at 350F. - Add all mango frosting ingredients to food processor and process until smooth. - Once cake has baked – Using a toothpick poke a few holes on the top of the cake (to allow the milk to seep through) and add the 1/2 cup of oat milk making sure to cover the entire square cake. Add the mango frosting on top. You can dig in as is for a yummy moist and warm cake, or you can let it set overnight in the fridge. The cake will be more firm on the 2nd day. - Cut the cake into squares and serve. 🙂
You are not too old. It is not too late. You still You are not too old. It is not too late. You still have time. All you have is time. In your 20's, in your 30's, in your 50's or 60's. You can start over. You can dream a new dream. You can change your mind, fifty times for that matter, and set a new goal. You don't have to keep being who you once were. Read that again: You don't have to keep being who you once were. And doing so, only to avoid the pain of criticism, will tear your soul apart. You can rediscover yourself a milllion times over, and change directions, and create a new path, and sing a new song to the beat of your own drum. So many people give up on chasing that fire inside of them only because they believe the lie that in order to do so they must have done so when they were twenty-two. Not true. Happiness is out there for everybody. Find what lights your soul on fire right now, and do that. 🔥 - Some words of encouragement I wrote to myself pre-covid. 😅 Anyway, sharing these simple collard wraps today. No real recipe to follow - just grab a collard wrap and stuff it with your favorites. Pictured here is turmeric-infused quinoa, homemade sauekraut, shredded carrots, homegrown sprouts and some spinach topped with a creamy cilantro sauce. Link in bio for details. 😘 #collardwraps #easylunchideas #healthylunchideas #sproutingzen #sproutingzeneats #wfpb #eattherainbow
When it's too hot outside to drink it warm, you ma When it's too hot outside to drink it warm, you make it iced. 😅 Iced turmeric "latte" made with coconut milk, dates, and a pinch of cinnamon. Turmeric is one of my all-time favorite spices because of it's tremendous healing properties – it's a great anti-inflammatory which means it can help you heal aches and pains in your body that are caused by inflammation. I can personally attest to the fact that it can help alleviate headaches, which is why I always reach for turmeric before ibuprofen. If you want to go the extra mile to increase the bio-availability in your body – add a pinch of black pepper into your latte! This recipe is great for those who are avoiding caffeine but still want to sip on something delicious! Full recipe with details on the blog (link in bio). INGREDIENTS 1 can light coconut milk 1/2 to 1 teaspoon turmeric powder (3g) 1 teaspoon vanilla extract or flavoring 2 medjool dates (38g) 1/8 teaspoon cinnamon INSTRUCTIONS Add all ingredients to a blender and combine until smooth. Pour into a cup, add ice,  and enjoy! #turmeric #turmericlatte #curcuminbenefits #healthyrecipes #sproutingzeneats
Have you ever bought a jar of store-bought pickles Have you ever bought a jar of store-bought pickles, only to be let down by their bland taste? Yep, I have. I thought I didn't like pickles but the truth is, i just didnt like the store-bought kind. Homemade pickles are FRESH and sooo FLAVORFUL, and that's because you control what goes in them. They are also preservative free unlike the ones that hang out in store shelves. Turning cucumbers into pickles is easier than you think! See recipe below! Have you ever made homemade pickles? Ps. This isn't the same as canning so you will have to keep these refrigerated! Full details via link in bio. INGREDIENTS 1 lb fresh cucumbers 1.5 cups of water 1.5 cups of apple cider vinegar 4 to 5 garlic cloves, minced a pinch of red pepper flakes 5 or 6 fresh dill sprigs or 1 tablespoon dried dill 1/2 teaspoon Himalayan salt You will need 2 – 16oz mason jars (or similar) or one tall glass jar that holds around 32oz. INSTRUCTIONS 1.Clean your jars (and lids) with boiling water and dry. Set aside. 2.Wash the cucumbers and then slice into spears (my favorite) or rounds. 3.Add cucumbers and fresh dill sprigs (if using dry dill I add it to the brine instead – see step #4) to the jar. 4.Prepare the brine. Add water, apple cider vinegar, salt, dried dill (if using fresh dill I just add it directly into the jar), pinch of red pepper flakes, and minced garlic to a saucepan and bring to a boil to dissolve the salt. Remove from heat and let the brine cool down slightly. Then add to the jar with the pickles, making sure that the brine covers the pickles entirely. 5.Tightly close up the jars and once they’ve reached room temperature, store in the refrigerator overnight. Pickles will taste better as they age in the brine and soak up the flavors. You can eat these right away but they will not be very flavorful – I suggest letting them sit in the fridge for at least 12 to 24 hours for best taste.👌 #pickles #homemadepickles #picklingcucumbers #sproutingzeneats #sproutingzen
Last year for my husband's birthday I surprised hi Last year for my husband's birthday I surprised him with this raw vegan chocolate vanilla ice cream cake, and he loved it so much that this year for father's day this cake was his only request. Of course I obliged. And took some pics while I was at it so that I can share it with you. The best part is you don't even need an ice cream maker to make this happen! Recipe below and full details on the blog. For the ice cream part: 1.5 cans of full-fat coconut cream (not milk from carton) 1 cup of cashews (soaked if not using a high powered blender like a vitamix) 2 teaspoons of alcohol-free vanilla flavoring 6 soft medjool dates (soak in water if they are hard) pinch of cinnamon (optional) 1/4 cup of cacao powder (Add this LAST – read instructions below) Chocolate Nut Crumble + Crust: 1 cup walnuts 1/2 cup of cashews 5 medjool dates (soaked if hard) 1/4 cup of cacao powder pinch of salt Prepare chocolate nut crust by adding all ingredients to food processor until you have a sticky mixture. Form crust. Line bottom of a 7” springform pan with parchment paper, and using about half of the chocolate nut crumble, form a crust by pressing the crumble down onto the pan with your fingers until the base is fully covered. Make ice cream filling. Add all ingredients for ice cream (except the cacao powder) to a blender and mix until smooth and creamy. Pour out half of the ice cream mixture onto the chocolate nut crust (around 1.5 cups) and set in the freezer. Make the chocolate ice cream layer by adding the cacao powder to the leftover ice cream mix. Blend until combined. Set aside in the fridge. Once the vanilla layer has set a bit in the freezer add the leftover chocolate nut crumble to the top of the vanilla ice cream layer. If you’d like you can set aside around 1/4 cup to use for the top of the cake as pictured. When the vanilla layer is firm enough, add the chocolate ice cream mixture on top and finish off by coating with the leftover 1/4 cup chocolate nut crumble. Place in the freezer overnight or for 4 to 6 hours until firm. Enjoy! Link in bio for full recipe. #icecreamcake #healthyrecipes #dessertrecipes #sproutingzen #sproutingzeneats
This past year has brought on a lot of changes. On This past year has brought on a lot of changes. One of those changes is that I'm not fully plant-based anymore. After 4 years of strictly following this diet, my body asked, more like demanded, a change. I was struggling.. mentally and physically – depression, anxiety, low energy, fatigue. I didn't feel my best anymore. And although some may say that the diet has nothing to do with these symptoms – after doing my own research on the subject and dealing with multiple nutritional deficiencies despite supplementation.. I decided to try something different to see if I saw any improvement 'cause something's gotta give you know? I'm feeling much better now a days and I really do think the deficiencies I was experiencing (low iron, vitamin D, and vitamin b12) were causing the manifested symptoms. I was in deep denial for a while because... I was afraid of change.. because I wanted this diet to so badly work for me forever but at what expense? My mental health and physical health are my priority right now and it was time for me to listen. The all-or-nothing mentality wasn't serving me anymore. I now enjoy a much more balanced plate – lotsss of yummy whole plant-based foods but also some high quality organic animal products as well. I know this is a highly controversial topic and not everyone will agree with my choice, and that's okay! I'm not here to convince you otherwise. I'm just doing what works for me right now. Will this be my forever? Who knows! The only thing I know for sure is that change is the only constant in life, and I have finally accepted that. I know there is a lot of stigma surrounding this topic, and that made it even harder for me to want to share this publicly. But the truth is, we're all just trying to do our very best. In the end, we have to do what works for us first and foremost because without good health, mental and physical, you only end up suffering in silence. I gave this diet my all for many years but unfortunately it just wasn't sustainable for my body anymore, and I'm finally at peace with that. 🙏✌ Full post is up on the blog if you want to learn more. 💛
It's getting HOT in Florida so today we're sharing It's getting HOT in Florida so today we're sharing a round up of our favorite easy + homemade ice cream recipes on the blog. 👍 Plus, since we're at home anyway, might as well take this time to get creative in the kitchen and make some healthy ice cream! 😍 full details on the blog. INGREDIENTS 1 ripe papaya 1.5 cups of cashews (best if soaked for 1 to 2 hours) 1 can of coconut cream 5 dates 1 tsp of vanilla extract (optional) INSTRUCTIONS Soak your cashews for 1 to 2 hours. If you have a really powerful blender, you can get away with soaking for about an hour or less. If you do not have a powerful blender, I highly suggest soaking the cashews so that you can get ultimate creaminess! Throw all ingredients in a blender and blend until smooth. Churn in ice cream maker machine for about 15 to 20 minutes, or until it reaches a hard ice cream consistency. If you do not own an ice cream maker – After blending everything together, pour into a glass airtight container or into an ice cream container and pop it into the freezer and freeze for a few hours before serving. . . . . . #icecream #icecreamrecipes #homemade #easyrecipes #healthyrecipes #icecreammaker #summerrecipes #dessert #dessertrecipes #dairyfree #plantbased #sproutingzen #sproutingzeneats
This Tuesday has me craving tacos. Anyone else? 😍 *NEW* Recipe up on the blog 👉 Homemade soft and chewy Tortillas... for tacos, empanadas, burritos and more. (Tortillas are GF, plantbased + paleo friendly) Link in Bio! . . . . #tortillas #homemade #glutenfree #madefromscratch #wholefoods #easyrecipes #tacos #tacotuesday #cornfree #paleo #wholesome #healthy #healthyfood #realfoodblog #realfood #sproutingzeneats #sproutingzenblog #sproutingzen
Mic check.. One.. Two.. One.. two.. Is this thing Mic check.. One.. Two.. One.. two.. Is this thing on? Can anybody hear me? 🎤 😄 Do I even know how to use this thing still? Hi friends. Just wanted to pop in here and say.. I am alive.. And i hope insta doesnt shut down my account cause I plan to be back, eventually.... 😁 #happyvdayfoodies - #recipes #foodies #foodblog #donuts #eatsss #desserts #healthy #yummm #sweettreats #donutrecipe #foodrecipes #wholesome #sproutingzeneats #sproutingzenblog #sproutingzen
Hi fam. Hope you have a peachy day. 🍑😊 This Hi fam. Hope you have a peachy day. 🍑😊 This easy peaches and kiwi breakfast-smoothie-bowl-how-to is up on the blog. 💻 Have a good one. ✌ . . . #healthyfood #plantbaseddiet #healthymeal #eatclean #dairyfree #plantbased #eattherainbow #healthydiet #healthylifestyle #foodography #foodart #bestofvegan #eeeeeats
I've been keeping this cinnamon almond butter cook I've been keeping this cinnamon almond butter cookie recipe tucked away in my arsenal for far too long, and it's finally time i share it with youuuu. 😄 Crunchy on the outside and chewy on the inside - best of both worlds if ya ask me. 🍪 These are reallyyy basic-nothing-flashy-cookies but they still certainly hit the sweet spot every-single-time. 😍 plant based, oil free, sugar free and gf. ✨ recipe link in bio. 💻
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